Autumn has arrived! In addition to the cooler days and leaves to fall from trees and cover the ground with its orange-yellow colors, this season brings us delicious food and very rich from a nutritional point of view.
It is no coincidence that some foods are only at certain times of the year.
According to the season and the most suitable climatic conditions for the development of certain fresh fruit and vegetables, seasonal foods are the most nutritionally rich speaking.
The content of vitamins and minerals is clearly superior. The fruit ripens naturally is sweeter and these fresh foods and locally produced, have a smaller ecological footprint. In addition, because there is a greater quantity of food time they are also more economic.
Pomegranate is an autumn brand image. With a vibrant color, it is very simple to prepare and very versatile. Its berries can be eaten natural mixed with yogurt or salads.
The pomegranate has a low energy value, about 50 calories and is an excellent source of water, potassium and antioxidants.
Chestnuts are another icon of this season! Baked, boiled, mashed or sweet, the nuts are very energetic and a source of complex carbohydrates.
Cabbage, one of the cruciferous vegetable family, is an excellent source of vitamin C and rich in vitamin A and vitamin B6. In addition, it has antioxidant substances, associated with a lower risk of cardiovascular diseases and certain cancers.
In the fall, the grapes are on the spot! It is a fresh, sweet fruit, easy to prepare (no need to be cut or peeled) and practices to take the lunch box to eat mid-morning or mid-afternoon.
It is in grapes, especially in black, we found resveratrol, a powerful antioxidant able to reduce the levels of (bad) cholesterol – LDL and increase the levels of (good) cholesterol – HDL.
The grapes for its richness in phenolic compounds, are excellent allies of cardiovascular health.
Pumpkin brings us to the autumn colors. Low in calories and high in fiber and vitamin A, vitamin C and vitamin E can be used to increase the creaminess of vegetable soups, which in addition to the numerous health benefits help to warm and comfort on cooler days. Cut into pieces, roast, grilled or sauteed pumpkin is a light accompaniment to the main course.
For the sweet tooth, sweet pumpkin (made with little sugar) can be used in pies or walnuts and pine nuts can be a great dessert to join the curd.
The quince, which gives rise to the famous marmalade, is an autumn fruit.
Although typically not eat raw quince, having a bitter and tough pulp, quince can be eaten roasted or boiled. Besides being rich in vitamin C, vitamin A, calcium and iron, quince is an excellent source of pectin – one dietary fiber, which confers gelling ability and promotes satiety, facilitates digestion and helps to reduce the levels of cholesterol and triglycerides – and a source of tannins – substances which may decrease the absorption of vegetable protein (e.g. present in pulses) and iron.
Spinach is the sheet this season. They are an excellent source of vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, magnesium, manganese, folate, iron and potassium. They are also a good source of flavonoid compounds with antioxidant and anti-inflammatory properties.
There is no excuse for not including spinach in your food. You can consume them in soup or baked dish, stir-fry, or as raw spinach salad (preferably homemade). The spinach can also be used to fill masses, a roll of meat, hamburger or mixed in a pie.
Enrich your diet preferring foods of the season, as are those that best meet the nutritional needs of the body.