Feature Articles: Food, Fitness and
Eating Well
Ten Healthy Fall Fruits and Vegetables
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension and edited by Jessica Kovarik, RD, LD, Extension Associate, University of Missouri Extension
Fruits and vegetables are easier to come by in the summer months, but are more limited in the fall and winter months. To stay healthy and prevent diseases, it’s important to include fruits and vegetables in your healthy diets year-round. Here are some of the superstar fruits and vegetables of the fall and winter months.
- Sweet potatoes. They are loaded with
beta-carotene (which the body makes into vitamin A),
vitamin C, potassium, fiber, iron, and vitamin B6. Sweet
potatoes have more nutrients than regular white potatoes
and can replace white potatoes in some recipes. Try them
mashed, baked, or as a dessert.
- Apples. Apples are a traditional fall
favorite and are easy to find in the supermarket or you
can pick your own at a nearby orchard. They are a quick,
easy snack and can be paired with peanut butter or
cheese for protein. Apples contain antioxidants, which
may help to protect against certain cancers and lower
LDL or “bad” cholesterol levels. Apples have vitamin C,
vitamin K, and fiber. Remember the old saying, “an apple
a day keeps the doctor away.”
- Broccoli. This is one vegetable that can be
eaten raw or cooked, hot or cold, by itself, or with
other foods. Broccoli can help prevent cancer, heart
disease, and boost the immune system. Nutrients in
broccoli include: vitamin C, vitamin A, vitamin B6,
iron, calcium, magnesium, and vitamin E.
- Pumpkin. Pumpkin is a great source of beta
carotene, which is a powerful antioxidant and good for
the eyes. They also contain potassium. Canned or
prepared fresh pumpkin can be made into a variety of
soups, baked goods and desserts.
- Kiwi. This fruit can be eaten alone (after
peeling), or can be added to many different dishes,
including soups and desserts. Kiwi contains
antioxidants, which can help protect the eyes, heart,
and colon. Kiwi has vitamin C, fiber, potassium,
magnesium, and vitamin E.
- Avocado. Avocados contain healthy
monounsaturated fat. Even healthy fat is a dense source
of energy, so it’s important to eat avocados in
moderation. They also contain vitamin E, fiber,
potassium, folate, and vitamin C. Avocados can be used
on sandwiches, salads, or made into guacamole.
- Green beans. Green beans are high in vitamin
K which protects red blood cells and helps reduce the
severity of asthma, osteoarthritis, and rheumatoid
arthritis. They also contain vitamin C, potassium,
folate, iron, magnesium, and vitamin C. Green beans can
be served as a side dish, in salads, soups, or
casseroles.
- Spinach. Dark green veggies contain a variety
of nutrients a healthy body needs. Spinach is packed
with vitamin A, vitamin K, iron, folate, magnesium,
vitamin C, calcium, potassium, fiber, vitamin E, among
many other nutrients such as antioxidants and
anti-cancer agents. Frozen or fresh spinach can be added
to just about any meal, try using it on pizza, lasagna,
or use it instead of lettuce in a salad.
- Pears. They contain antioxidants, help
protect the heart, and can protect against macular
degeneration. Pears seldom cause allergies and are
usually safe to be given to infants and small children.
- Winter squash. It contains fiber, potassium, iron, and vitamin A. Vitamin A helps ensure healthy skin, hair, vision, and bones. Winter squash can be mashed, used in breads and desserts, soups, or eaten as a snack or side dish.
Try a new recipe using one or more of the superstar fall
fruits and vegetables. If you need a few suggestions, try
calling your local Extension office for ideas.
For more information contact contact Melissa Bess at 573-346-2644 or email at bessmm@missouri.edu.
Last update: Wednesday, January 30, 2008
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