Fresh fruits and vegetables are not only in the spotlight in summer. Autumn brings its share of superfoods to discover, rich in essential nutrients that help us stay healthy. This benefit is not negligible in this season of the first freshness and the first microbes. To help the immune system work well, choose your favorite products from those on this list. A nutritionist shares a selection, to consume without moderation.
Figs
Figs, which are technically inverted flowers, are an excellent source of polyphenols and antioxidants, nutritionist Joy Bauer tells the news site AOL. « For a delicious Mediterranean breakfast, top a bowl of tangy Greek yogurt with sliced fresh figs. Or use dried figs to add natural sweetness to homemade protein bites »she advises.
The pumpkin
The Halloween mascot is much more than just a sculpture. Pumpkins are rich in carotenoids, phytonutrients with antioxidant properties, and also contain vitamin C. Cooked pumpkin slices can be added to a smoothie or soup, but you can also roast them in the oven, just as you would with a squash.
Beets
Beets are full of pigmented plant compounds with antioxidant properties, fiber, and potassium. Every part of a beet is edible, so don’t throw away the green leaves and colorful stems. They can be sautéed like any other vegetable. And the beet bulb can be roasted, pureed in soups or even mixed with chickpeas to make a pink hummus.
Fennel
Fennel is a good source of vitamin C, which supports the immune system, and molybdenum, a trace mineral that helps enzymes break down substances like sulfites in the body. Fennel also provides some potassium and fiber. With its slight licorice flavor, you can roast it, make it an accompaniment to pasta or slice it, raw, in a salad.
Broccoli rabe
This Italian staple is an excellent source of vitamin A, lutein, and zeaxanthin, both of which support immune health. It also provides iron, vitamin C, and carotenoids. This green vegetable is a little bitter, but a broccoli-sausage combination might appeal to you.
To grenades
The juicy grains that we harvest from the pomegranate are real antioxidant bombs. They are also an excellent source of fiber, and provide potassium, an electrolyte which contributes to good hydration and the functioning of nerves and muscles. You can enjoy a pomegranate on its own, or use it as a topping for fruit salads, yogurt, oatmeal, or on roasted vegetables.
Brussels sprouts
This cruciferous vegetable contains fiber, vitamin C and other plant compounds that promote good overall health. “ These mini cabbages are also packed with powerful compounds called glucosinolates, which the body converts to isothiocyanates, cancer-fighting superstars that can prevent DNA damage at the cellular level. “, explains Joy Bauer.
Brussels sprouts are also a source of vitamin K, a nutrient essential for blood clotting, wound healing and building strong bones. These cabbages can be enjoyed roasted, but also grated in a salad, or in the form of crispy chips.
Apples
All varieties of apples are packed with vitamins, minerals and other health-promoting plant compounds. This fruit is known for reducing bad cholesterol levels thanks to its fibers which capture it in the digestive tract.
The apple is also the fruit richest in epicatechin, a flavonoid which several studies have demonstrated is beneficial in reducing the risk of cardiovascular disease and mortality. Its action helps lower blood pressure and oxidative stress, and thus boost cardiac function.
Source: www.topsante.com
