Fall Produce Provides Simple, Delicious, and Nutritious Choices
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Fruits and vegetables are among the best choices in a healthy diet, especially one that is cancer protective. They provide a concentration of nutrients and special substances that work together in supporting our immune system. If we are seeking to maximize protection, we can include a wide variety of choices to supply our bodies with the greatest amount of nutrients possible. Fortunately, the fall season provides us with a wealth of options to explore in delicious ways. This month, our newsletter highlights some of the choices we can invite to our cancer protective plate.
When we eat more fruits and vegetables, we automatically increase the quality of nutrition in our diet. Beyond that, research suggests that fruits and vegetables help us to control our weight, support gut health, and lower our risk for diabetes, heart disease, and some cancers. Emerging evidence suggests that fruits and vegetables also support our mental well-being. The fall brings an opportunity to improve our overall health by including fruits and vegetables in simple yet delicious ways.
No information about fall produce is complete without mentioning the quintessential fruit: the apple! Did you know that there are over 7,500 varieties of apples? Apples are full of fiber, vitamin C, iron, and potassium. Apples contain flavonols that talk to our genes and increase enzymes that deactivate carcinogens. One of the easiest ways to enjoy apples is to slice them and dip them in your favorite nut butter for a snack. But the options don’t stop there, apples are a versatile, portable fruit that is a perfect package this time of year.
Another favorite fruit of the fall is the pear. They are high in soluble fiber, which feeds the good bacteria in our gut and supports digestion. They’re also rich in antioxidants and vitamin C, all providing our immune system with the nutrition it needs for optimal function. When we choose pears grown locally, they taste good enough to enjoy as a sweet dessert!
Winter squash includes choices like butternut, acorn, spaghetti, and honeynut. If you stop and soak up the vibrant orange colored flesh, you can appreciate that beta-carotene is responsible for imparting the pigments in winter squash. Beta carotene converts to vitamin A in our body, which serves as a critical vitamin to support immunity. Beta carotene is also an antioxidant that is associated with cancer protection. They are delicious as a soup or stew to bring a plant-based choice to your table.
Leafy greens include kale, collards, and Swiss chard to begin. However, leafy greens are essentially any plant leaves and stems that are edible! The group also includes spinach, arugula, watercress, mustard, and turnip greens. They are among the top nutritious choices because of the number of different vitamins and minerals they contain. Some of the leafy greens contain glucosinolates, which talk to our genes to decrease inflammation and turn on tumor suppressor genes. Incorporating them is easy, simply saute with a drizzle of olive oil and garlic.
No matter where you are on your path towards eating better, chances are that adding one more fruit or vegetable to your diet per day will provide significant nutritional benefits. Leaning into fall’s bounty gives our bodies the nutrients they need the most to stay resilient through the season. Explore what is fresh at your farmer’s market and enjoy the flavors of autumn on your plate.
