Manhattan Holistic Chamber of Commerce President Michele Risa

Top 10 Fall Superfoods

My crystal ball tells me that you probably ate something today, right?  If you had your choice, would you prefer to eat foods that fight heart disease, high cholesterol, cancer and other “evils” or foods that strengthen these villains?  Again, looking into my crystal ball, I think you’d choose the fighters!

Fall Pumpkin & Squash

Fall Pumpkin & Squash

To help you keep an eye out for these nutritional superfoods, here’s a list of Fall’s top 10, including an extra punch that comes with eating what’s in season.

  1. Sweet Potatoes, Pumpkin, Butternut Squash, Carrots– The dark orange vegetable family outdoes all others in Vitamin A content.  Sweet potatoes are also packed with antioxidants, Vitamin C, Calcium, and potassium.
  2. Broccoli, Cabbage, Kale, Cauliflower, Brussels Sprouts, Collards, Turnips– Cruciferous vegetables contain indole alkaloids that may help prevent cancer. They’re also high in fiber, antioxidants, vitamins and minerals. They may also boost memory as you age!
  3. Pomegranates– Offering brain and memory protection, they are high in antioxidants.  Research shows that drinking pomegranate juice may help lower the risk of hardening of the arteries.
  4. Beets– A powerful cancer fighter, several studies show beets effective against colon cancer.  They’re also rich in B Vitamin folate.
  5. Garlic, Onions, Leeks, Scallions, Chives, Shallots– The alliums contain sulfur compounds that may protect against heart disease and some cancers.  They can also help the liver eliminate toxins and carcinogens.
  6. Beans– An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile.  WOW!
  7. Olive Oil– Many studies suggest that monosaturated fat in olive oil is good for the heart.  It lowers bad cholesterol levels and increases good cholesterol.  Plus, it’s high in antioxidants.
  8. Tea- The caffeine content in tea is useful for stimulating alertness, mood and motivation but is also a rich source of catechins, an antioxidant.  Studies suggest that catechins protect the artery walls against damage that causes heart disease and prevents formation of blood clots.
  9. Red Wine or Grape Juice– Grapes provide Vitamin C, Vitamin B1 and Vitamin B6.  Red grapes also contain phytochemicals that may help decrease risk of cardiovascular disease as well as provide anti-oxidant, anti-cancer and anti-inflammatory benefits.
  10. Apples-. Sweet, tangy, crunchy, and low in calories, apples have fiber and tons of phytochemicals or antioxidants that serve to fight free radicals in the body that cause disease and aging.
  11. BONUS = Grains- Fall is a great time to reintroduce fabulous nutrient dense and inexpensive whole grains, like Quinoa- a complete protein, Brown Basmati Rice, and Barley. YUM!

I’m again looking into my crystal ball and see that most times trying a new food- even if super nutritious- depends on how great it tastes, and how it fits into your current menu.

Well, I’m GREAT at doing that!  So feel free to contact me and together we’ll find lots of ways for you to easily enjoy all the benefits of Superfoods (and even lose a few pounds, if you like)!

“Enjoy Healthy” with results that last a lifetime,

Michele Risa

(Based on Melissa Breyer’s article.)

BEYOND body mind spirit


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