Top 10 delicious fall vegetables to boost your health

1. Nutritional benefits of eating seasonal vegetables

A diet rich in vegetables is good for overall health. Vegetables contain many vitamins, minerals, and fiber that help strengthen the intestinal microflora, improve digestion, reduce cholesterol absorption, and lower blood cholesterol. They also contain many plant compounds, especially Polyphenols, which act as antioxidants to protect the body and neutralize free radicals that damage cells.

According to Dr. Tran Thi Bich Nga, former lecturer of Nutrition at Hanoi Medical University, different types of fruits and vegetables thrive in different conditions and seasons, so eating seasonal fruits and vegetables brings many health benefits.

Seasonal vegetables grow naturally in the sunlight, they contain more vitamins, minerals and phytonutrients. Seasonal vegetables are also fresher, safer due to less use of growth stimulants, preservatives, cheaper and more sustainable for the environment.

Autumn is the season with favorable weather conditions, cool, moderate humidity creating ideal conditions for many types of plants to grow well. Therefore, instead of choosing out-of-season vegetables, there are many delicious, nutritious vegetables that you should not miss this autumn.

Popular vegetables in autumn.

2. Top delicious and nutritious fall vegetables

Bok choy

Bok choy (also known as Chinese cabbage) is a vegetable with high nutritional value, from its rich vitamin and mineral content (vitamin A, C, iron, calcium, manganese and folate ...) to antioxidants and phenolic compounds that help boost immunity. Many polyphenols found in cruciferous vegetables help reduce the risk of inflammation, which is the root cause of a number of diseases.

Although Chinese cabbage is grown all year round, the best season is in the fall, winter and spring. Depending on how it is prepared, raw Chinese cabbage usually contains more nutrients, but to be safest, it should be cooked. Do not boil or stir-fry for too long, as vitamin C will be easily lost and nutrients will be reduced. Just stir-fry until cooked and you can eat it.

Kale

Kale is a new variety of cabbage that has recently been introduced to Vietnam but is very popular because of its high nutritional value. This vegetable has curly edges from top to bottom, green or purple leaves, and a hard, large stem; often used in salads, soups or smoothies.

Kale is rich in vitamin C, with one cup of raw kale providing 20 mg of vitamin C. Kale contains compounds called carotenoids that our bodies convert into a usable form of vitamin A.

Folate is a B vitamin best known for its importance during pregnancy to help prevent neural tube defects such as spina bifida in the fetus. Green leafy vegetables such as kale are among the best sources of dietary folate. One cup of raw kale contains 13 micrograms of folate.

Cabbage

There are many types of cabbage such as: green cabbage, purple cabbage, curly cabbage, Brussels sprouts. Both green and purple cabbage are rich in vitamin C, vitamin K, manganese and antioxidants such as anthocyanin (found in purple and red vegetables).

Brussels sprouts

Brussels sprouts look like small cabbages growing on stalks, so they are also called baby cabbages. This vegetable is rich in fiber, calcium, potassium, folate, vitamin C and vitamin K, and especially omega-3.

One cup of raw Brussels sprouts contains no more than 87 milligrams of omega-3s, making them a great plant-based source of the nutrient for vegetarians.

Sweet cabbage

Thanks to its high vitamin C content, eating bok choy will help strengthen the body's immune system. The fiber in bok choy helps the digestive system function smoothly, preventing constipation and intestinal problems. Bok choy also contains potassium and calcium, which are good for the heart and joints. The antioxidants in bok choy help protect the body against chronic diseases.

You should choose fresh, dark green kale to cook soup, boil or stir-fry, all are delicious and nutritious.

Pumpkin

Pumpkin is naturally sweet, rich in vitamins C and A, which act as antioxidants and are a good source of fiber.

In addition, pumpkin also contains magnesium, phosphorus, zinc, folate and some B vitamins. It is also a relatively low-calorie food, good for maintaining a healthy weight and reducing blood fat.

Sweet potato

Like pumpkin, sweet potatoes are a great fall food because they are sweet, flavorful, and nutritious.

Sweet potatoes are rich in vitamins A, C, D, E, K, B6, carbohydrates and natural sugars, along with potassium and quite a bit of plant protein.

In addition to providing nutrition, sweet potatoes are also good food for people with constipation because they contain a lot of fiber that helps regulate intestinal motility, promoting the process of eliminating waste from the digestive tract.

Sweet potatoes are sweet, aromatic and nutritious.

Cauliflower

If you want to replace grains with low-carb foods, try diced or mashed cauliflower. It is an excellent source of carotenoids, fiber, folate, and potassium, along with phenolic compounds that help fight free radical damage and oxidative stress.

Carrot

In the fall and winter, carrots tend to be at their best. Carrots are rich in carotene, which when eaten is easily converted into vitamin A in the intestines and liver. In addition, carrots also contain many vitamins B, C, D, E, folic acid, potassium, etc.

Important antioxidants in carrots such as beta carotene, alpha carotene, phenolic acid, glutathione... have been proven to help reduce the risk of cardiovascular disease, cancer and have the ability to nourish and regenerate the skin.

Sugar beet

Beets are a close relative of carrots, only sweeter and starchier. They are high in fiber, vitamin C, and provide magnesium.

Research shows that beets have the effect of reducing blood pressure, increasing blood circulation, helping to improve cardiovascular health. A newly published study by a team of researchers from Pennsylvania State University, Edith Cowan University, the University of Western Australia, Wake Forest University and the University of Leeds has shown that beetroot juice can help protect cardiovascular health for postmenopausal women because it stimulates the production of nitric oxide, an important chemical messenger that promotes circulation and blood flow.

Source: https://giadinh.suckhoedoisong.vn/top-10-loai-rau-mua-thu-thom-ngon-giup-tang-cuong-suc-khoe-172240928111702671.htm