Smart Seasonal Eating: Fall Edition
By Alison Embrey, CPT PostGlo Intern
If you’ve ever heard the phrase “eating with the seasons” you probably are familiar with the idea that as seasons change, so do people’s grocery carts. There is an ongoing list of reasons why people like to eat produce that is in season. It’s more cost effective, reduces your carbon footprint, provides better flavor, it’s more sustainable, the list goes on. The bottomline is that if you are eating in accordance with the season, you will consistently have a variety filled diet with nutrient dense fruits and vegetables to keep your body healthy all year round. Learning all the nutritional benefits of fall seasonal staples such as different root vegetables and fruits, is the perfect jumpstart to prepare your body to thrive this fall.
Root Vegetables: The Fall Produce Holy Grail
If there is one thing that comes to mind when you think of fall produce, there is a good chance you think of at least one kind of root vegetable. Some of the most well-known root vegetables include carrots, beets, sweet potatoes, ginger and garlic. Root vegetables go way beyond just these well known vegetables. Radishes, turnips, celery, fennel, rutabaga are just a few more examples. (1)
All root vegetables have similar nutritional benefits. One of their most important features is their high content of bioactive compounds. (2) This includes polyphenols, phenols, and flavonoids. These are all naturally occurring plant compounds that provide important nutritional value due to their antioxidant and anti-inflammatory properties. 3 Chronic- systemic inflammation is a serious health concern that can worsen or improve based on one’s diet. Consuming polyphenols is one way you can lower your risk of inflammatory disease. Another shared nutrition benefit between root vegetables is their high content of vitamins and minerals. Due to their close contact with the soil they are particularly rich in minerals like potassium, zinc, copper, phosphorus and magnesium. (6) These minerals provide a variety of health benefits including improved immune health, heart health, bone and teeth health, and can even play a role in energy production for the body. (7)
As root vegetables do share many similar health benefits, they each have benefits of their own. For example, carrots have a high content of β-carotene, a provitamin of vitamin A which is essential for vision, immune function, and cell growth. (5) Beets contain high levels of nitrates and nitrites. Nitrates and nitrites can increase nitric oxide synthesis which relaxes and dilates blood vessels, which improves blood flow and oxygen delivery throughout the body. (5) Radish sprouts, due to the presence of isothiocyanates, can reduce the activity of α-amylase and α-glucosidase. (5) This creates a reduction in glucose absorption and lowers blood glucose levels. This is super beneficial for reducing glucose levels in patients with diabetes. (5)
Root vegetables are packed with far more nutritional benefits than many realize. These foods all share a common foundation of essential vitamins, minerals, and bioactive compounds. On top of this, each type also boasts its own unique set of health benefits. The bottom line? Whether you're reaching for carrots, sweet potatoes, or beets, you're sure to gain a wealth of valuable nutrients every time.
Fall Fruits: Comfort Foods of the Season
Whether you put them in your favorite dessert recipe, add them to a side salad, or enjoy them as a snack, fall fruits are a must-have all season long. Fruit picking, harvest festivals, and fall-themed crafts are all exciting ways you can incorporate fun fruits such as apples, pumpkins, and cranberries into your seasonal festivities! Prepare for a season filled with high energy, refreshment, and deliciousness by indulging in your favorite fall fruits.
Did you know that there are over 2500 different varieties of apples grown in the United States? (8) You heard that right, 2500! Here’s the kick; it only takes one apple to experience all the nutritional benefits apples have to offer. The main thing that all apples have in common is that they are high in both soluble and insoluble fibers, and vitamin C.(9) A single medium-sized apple contains a little over 4 grams of fiber, which is about 16% of the recommended daily value for fiber. (9) Boosting your fiber intake is crucial, considering only about 5% of our population reaches their daily fiber goals.(10) Apples are high in vitamin C, which can also be referred to as ascorbic acid. Ascorbic acid has antioxidant properties which helps to protect our cells from damage caused by free radicals, which are unstable molecules that can contribute to diseases like cancer and heart disease. (11) Even though one apple a day may not keep the doctor entirely away, it will contribute to a healthy lifestyle!
Pumpkin could be considered one of the most versatile fruits around considering its use in both sweet and savory dishes all season long. Pumpkin is used in pies and lattes, but also works well in soups, stews, and pasta sauces. You can even put it in your next chia pudding breakfast! Dialing in on a nutritionist perspective, eating a pumpkin in its most natural form will provide you with all of the pumpkin’s richest nutrients. Similar to carrots, the deep orange color of pumpkins contains a large amount of beta-carotene, which the body converts to vitamin A.(12) Vitamin A supports healthy vision, boosts the immune system, helps maintain skin and bone health, and plays a role in regulating cell growth and division. It may also offer protection against heart disease and certain types of cancer. (12) Pumpkins are also loaded with potassium which aids in muscle contraction, regulates body fluids, helps maintain healthy blood pressure, and balances minerals within the body’s cells. (12) You should enjoy pumpkin however you may like, whether it’s in your coffee creamer in the morning, or in a pie for dessert after dinner. What you shouldn’t do? Forget the value of raw pumpkin. Roasting a pumpkin, putting it in a puree, or mashing it up with some butter and cream are just a few examples of how you can enjoy the flavor of pumpkin, and experience its nutrient benefits at the same time.
How can I enjoy fall produce while managing a busy schedule?
Being realistic with yourself is the best way to make healthy choices consistently. Fall is a super busy season for most, with school starting back up and routines falling back into place. With that being said, having extra time to cook and prepare food everyday is not always on the agenda. The good news is there are lots of ways to save yourself time down the road. One great strategy is to batch roast your veggies. Things like sweet potatoes, butternut squash, carrots, and brussels sprouts can be tossed with olive oil and roasted all at once, then used throughout the week in salads, grain bowls, or as sides. Hearty greens like kale can be washed, chopped, and stored ahead of time for quick use in soups, stir-fries, or even smoothies. A slow cooker is perfect for making seasonal soups and stews; just throw in chopped apples, squash, or root vegetables in the morning and come home to a warm, ready-to-eat meal. Freezing extra portions of things like pumpkin puree or roasted beets is another time-saving trick, allowing you to quickly add fall flavor to future recipes. One-pan meals are also a great option. Combining seasonal produce like cabbage, potatoes, and apples with a protein on a sheet pan makes for a complete meal with minimal cleanup. Don’t forget that pre-cut or frozen fall produce like cubed squash or roasted corn can help you get healthy meals on the table fast. Eating with the seasons doesn’t have to be complicated, a little planning goes a long way toward keeping things healthy, delicious, and doable.
Sources
1.https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/fall
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9735862/
3. https://pubmed.ncbi.nlm.nih.gov/21432698/
4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
5. https://health.clevelandclinic.org/beta-carotene
6.https://www.womenshealthnetwork.com/nutrition/health-benefits-root-vegetables/
8. https://parleefarms.com/apple-facts/
9. https://www.healthline.com/nutrition/foods/apples
10. https://health.clevelandclinic.org/how-much-fiber-per-day