10 nutrient-packed autumn fruits and veggies you should be eating

10 nutrient-packed autumn fruits and veggies you should be eating
From Global News - October 1, 2017

Its autumntime for cozy sweaters, crunchy, colourful leaves and a cornucopia of fresh, seasonal ingredients.

Pumpkin spice and Halloween candies may be what comes to mind when fall rolls around, but there are lots of options for healthy, fresh fare too.

Now that weve ushered in autumn, Global News asked a handful of registered dietitians for their favourite fall fruits and vegetables. We tasked them with picking the most nutritious and delicious options.

Here are their choices:


An obvious choice as fall is officially squash season. A handful of the experts turned to butternut squash, too.

Squash is an excellent source of immune-boosting antioxidants alpha- and beta-carotene. They also support healthy eyesight and bone health, according to Christy Brissette, an Ontario-based registered dietitian at 80 Twenty Nutrition.

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Theyre also incredibly tasty.

Both kids and adults love butternut squash in comparison to leafy, cruciferous vegetables as butternut squash is sweet, nutty and soft in texture, according to Jessica Tong, a Calgary, Alta.-based, registered dietitian.


Susan Macfarlane points to cranberriesand not the sweetened, dried variety you make be used to for topping on salads or yogurt. Shes talking about the fresh stuff.

What most people dont realize is that dried cranberries contain 18 times more sugar than the equivalent serving of fresh or frozen cranberries, she told Global News.

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Fresh and frozen cranberries also contain a polyphenol known as proanthocyanidins, an antioxidant that plays a role in cell communication.

These tasty gems also help with preventing the growth of bacteria in the urinary tract and digestive system.

Because theyre so tart, you only need a few to go a long way. Macfarlane adds them to smoothies, in baked goods and even in savoury dishes, like baked beans.


Nicole Osinga, a Courtice, Ont.-based registered dietitian, turns to beets each autumn because theyre so versatile.

My favourite way is roasting them. Beets are beneficial for sports performance as naturally-occurring nitrates in beets can widen blood vessels, reduce the amount of oxygen your muscles need to perform, lower your blood pressure and increase stamina, she said.


Cabbage is one of the most underrated vegetables, according to Andrea Miller, a Toronto-based registered dietitian.

Cabbage lasts for ages in the fridge and it is one of the most economical veggies, she said.

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It can be used to make traditional coleslaw, cabbage rolls or sauerkraut. You can also throw them into salads, stir-fry and tacos.







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