http://www.care2.com/greenliving/top-10-superfoods-for-fall.html
Top 10 Superfoods for Fall
By Melissa Breyer, Senior Editor, Care2 Healthy and Green Living
I, for one, love the idea that there are superfoods–certain edibles that go the extra mile in terms of nutritional chutzpah. They may not leap tall buildings, but superfoods are purported to fight the evil villains of heart disease, high cholesterol, cancer and a host of other diseases. Blueberries, for example, have become a superfood darling for their powerful punch of antoxidants–and I have to say, they do seem pretty mighty to me.
That said, I think some of the trendy superfoods are stealing the spotlight from the true heart of the matter–from the everyday heroes. It seems to me that almost any grain or produce that is grown organically, unprocessed and prepared gently, has much to offer. I just can’t see a list of ten superfoods that earn obvious rank. In fact, if you look at 10 “Top 10 Superfoods” lists, you will see that they vary widely.
The truth is, most good food from nature is pretty super. So with that in mind, I like taking a seasonal approach. Rather than debating the merits of acai berries over goji berries, I prefer to look at what’s in season, and work with the nutritional workhorses that I can get here and now. These are my favorites for fall, based primarily on nutritional variety and strength, but that also give me that primal, sensuous satisfaction that comes with eating what’s in season:
Sweet Potatoes and Pumpkin
I go crazy for these flavors come fall, and no wonder: The dark orange vegetable family outdoes all others in vitamin A content. Sweet potatoes are also packed with antioxidants, vitamin C, calcium, and potassium. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
Cruciferous Vegetables
Crucifers such as broccoli, cabbage, kale, cauliflower, Brussels sprouts, collards and turnips contain indole alkaloids that may help prevent cancer. They are also high in fiber, antioxidants, vitamins and minerals. Along with their fabulous flavor, once you get the hang of cooking them, they may have an added bonus: they may help bolster memory as you age. Researchers at Harvard Medical School found that women who eat the most of these foods are the least likely to be forgetful.
Pomegranates
Pomegranates have very high antioxidant activity, offering brain and memory protection. And research shows that drinking pomegranate juice may help with lowering the risk for hardening of the arteries or atherosclerosis.
Beets
The pigment that gives beets their super-beautiful fuschia depth-betacyanin-is also a powerful cancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. Beets are also particularly rich in the B vitamin folate.
The Alliums
Garlic, onions, leeks, scallions, chives and shallots contain sulfur compounds that may protect against heart disease and some cancers, they can all help the liver eliminate toxins and carcinogens.
Beans
An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile. Read about heirloom varieties and cooking tips.
Olive oil
Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lowers bad cholesterol levels and increases good cholesterol. It is hgih in antioxidants–and is one of the superstars of the Mediterranean diet. Recent research shows that heart-attack survivors on a Mediterranean diet had half the death rates of those on an ordinary low-fat diet.
Tea
The caffeine content in tea is useful for stimulating alertness, mood and motivation, but is also a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents formation of blood clots. It also does wonders for the spirit on a cool autumn day.
Red Wine
Grapes provide vitamin C, vitamin B1 and vitamin B6–red grapes also contain powerful phytochemicals (especially phenolics) that may help decrease risk of cardiovascular disease. These phenolic compounds are housed mostly in the skin of the red grapes, which is what makes red wine red. Resveratrol, a polyphenolic stilbene found in the skins of red fruits including grapes, may be responsible for some of the health benefits ascribed to the consumption of red wine. Resveratrol has been shown to have anti-oxidant, anticancer, and anti-inflammatory activity.
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11 comments
add your comment »BLUEBERRIES ARE THE LOLLIES FOR SUMMER IN AUSTRALIA !!! LEONIE
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We know these foods are good for you, but how much should be consumed and how often? Should I eat a cup of blueberries, a whole pomegranate's worth of seeds, a cup of broccoli, a sweet potato, a cup of beets, a cup of kale, a cup of beans, etc. once, twice, thrice daily? I love that these articles tell you that this stuff is great for you, but they never tell how much and how often you should eat it.
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thanks for the information !! I'd like to add how tasty the beet greens are if you can buy them that way fresh, the only problem, the beet doesn't put off alot of them, and as said before, they do taste better fresh. A note on the wine, I agree, that is does contain "good things" for you, and yes, I do have some once in a blue moon, but as said before by someone, for some people, wine isn't the best choice to get the best "things" for you---wine needs to be consumed in moderation, and that's the question right there, what is just the right amount or too much?, many say one 4 to 8 oz glass, well, most of the wine glasses these days hold up to 10 oz; no, and that's where the person makes a decision to measure 4-8 oz of wine or fill the entire glass up, and stop at one, right?
But I did enjoy reading all about the veggies and fruit, especially Pomegranate, they are really tasty and easy to spit out the seeds and makes a wonderful jelly/fruit compote....
thanks again
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Beets are so wonderful fresh! I absolutely HATED them growing up b/c they were always out of a can and icky-sweet. Recently, the man I cook and clean for bought beets. I didn't even know how to prep them, but found in a cookbook that if you just cut the stalk pieces down to about 1" above the veg itself (after washing it), boil it intact for :45, the skin is easy to slough off. AND THE TASTE IS AMAZING. I don't have to add a single thing to them. Enjoy!
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Thanks!!!! I could sit and listen to you talk about this all day, Wow what a wonderful column you wrote, WTG THANKS FOR EVERYTHING AND THANKS FOR CARING… Muawwwww.
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Thanks! I love all these foods, and eat them regularly, being a health-conscious vegan.
But, white wine is just as good as red (the new studies have shown that), and green tea's even better than black. :)
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Thanks , my neighbor and I quite often buy either broccoli or cauliflower etc. together , we both are cooking for two persons only .
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Crunchiferious vegeies would be my first choice. Then the wine as a way to lower anti oxidents!
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Ms Greigo,If you use Firefox browser, mine gas Google Search added in the toolber, it's good to have:-)
A way to overcome feeling or the need to ask an information website to moderate it's terminology on the internet, is to peruse google, to grow with it.
Googling terms instantly gives you the definitions you need, in order to grow into the 'bigger shoes' words.
Try sometime to cut and paste the term you feel overwhelmed by, and poof! there is many definitions, and expansions on the term and voila! you now understand and have grown a bit.
I feel it is important to observe how kids feel when they have a new word, they try to use it as soon as possible and feel very positive about it.
Peace.
L.Marie
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It's not necessary to drink red wine in order to get resveratrol. In fact, wine puts women at risk for breast cancer. Better to eat those fruits and vegetables that contain resveratrol.
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