by Dr. Kara Burkhart, ND, L.Ac
Salud Integrative Medicine
Fall is here and so are the wonderful, nutrient-rich foods that it brings with it. Below are five of my favorites. Following is a link to recipes! http://saludintegrative.com/fall-superfood-recipes/
Apples - High in antioxidants, including polyphenols, flavonoids, and vitamin C, as well as good source of fiber, and potassium. The apple skin alone provides two to six times the antioxidant activity of the apple flesh alone. Apples also provide fiber content. Diets that are high in fiber have been highly correlated with a reduction in risk of developing heart disease and have been linked to the prevention of lung cancer, improved pulmonary (lung) function, and the prevention of type II diabetes.
Brussel sprouts - Member of the Brassica family and so are related to cabbages, cauliflower and broccoli and contain sulforaphane. Sulforaphane is an antioxidant which is believed to reduce the risk of developing cancer and reduce tumor growth. They are also a good source of folate, vitamin K and vitamin C.
Parsnips - Resemble carrots but these vegetables actually contain much more heart-friendly potassium and folic acid than carrots. Parsnip are a good source of fiber, are low in saturated fat, and are high in vitamin C. Parsnips are also rich in vitamin K and high in B-9, also known as folate.
Pears - Anti-inflammatory fruit offers about twenty-five percent of the daily recommended fiber. Pears also contains potentially anti-cancer phytonutrients, like cinnamic acid, to guard against carcinogens and keep you disease-free in the long run. Recent studies have shown a correlation between pears and avoiding type 2 diabetes. Be sure to eat the skin, which contains almost three times the amount of nutrients as the flesh.
Rutabega - Popular root vegetable; example of a soluble fiber. Rutabagas contain more vitamin A than turnips. In addition, they are rich in beta-carotenes. (Due to their mustard oil content, they may cause gas. If you have kidney problems, this vegetable should not be on your diet.)
