10 Healthy Fall Fruits and Vegetables

First posted on 11-12-2009

Fruits and vegetables are easier to come by in the summer than in the fall and winter. But to stay healthy and ward off diseases, it’s important to include fruits and vegetables in your diet year-round, notes a University of Missouri Extension specialist.

Melissa Bess, MU Extension regional nutrition and health specialist in Camden County, offers a top 10 list of superstar fruits and vegetables of the fall and winter months:

1. Sweet potatoes are loaded with beta carotene, a powerful antioxidant that is good for the eyes. Sweet potatoes also contain vitamin C, potassium, fiber, iron and vitamin B-6. “Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes,” Bess said. “Try them mashed, baked or as a dessert.”

2. “Pumpkins are another great source of beta carotene,” she said. “They also contain potassium.” You can make canned or prepared fresh pumpkin into a variety of soups, baked goods and desserts.

3. “Apples are a quick, easy snack and can be paired with peanut butter or cheese for protein,” she said. Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or “bad” cholesterol. Apples have vitamin C, vitamin K and fiber.

4. Broccoli can be eaten raw or cooked, hot or cold, by itself or with other foods. “Broccoli may help prevent cancer and heart disease, and boost the immune system,” Bess said. Nutrients in broccoli include vitamin C, vitamin A, vitamin B-6, iron, calcium, magnesium and vitamin E.

5. Kiwi can be eaten alone (after peeling) or added to many different dishes, including soups, salads and desserts. “Kiwi contains antioxidants, vitamin C, fiber, potassium, magnesium and vitamin E,” she said.

6. “Avocados contain healthy monounsaturated fat,” Bess said. “But 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.”

7. “Green beans are high in vitamin K, which protects red blood cells and helps reduce the severity of asthma, osteoarthritis and rheumatoid arthritis,” she said. They also contain vitamin C, potassium, folate, iron and magnesium. “Green beans can be served as a side dish, in salads, soups or casseroles.”

8. “Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E,” she said. “Frozen or fresh spinach can be added to just about any meal. Try using it on pizza, lasagna or instead of lettuce in a salad.”

9. Pears are a good source of fiber, antioxidants and vitamin C. Research suggests that regularly eating pears and other fruits may guard against macular degeneration. “Pears seldom cause allergies and are usually safe for infants and small children,” she said.

10. “Winter squash contains fiber, potassium, iron and vitamin A,” she said. “Vitamin A helps ensure healthy skin, hair, vision and bones.” Bess suggests serving winter squash mashed, using it in breads, desserts and soups or as a snack or side dish.

For healthy recipes and other nutrition information from MU Extension, see http://missourifamilies.org/nutrition/.

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