Apple Every Day … and 4 other great fruit food choices that are healthy and delicious

Fall festivals don’t just serve up festive fun—they also serve up some healthy and delicious food for everyone.

It’s a great time of year to take advantage of the fresh produce it has to offer Essential vitamins and health benefitsMedical experts advise.

“Fall is a great time to do a lot of frying and baking,” says Stephanie Di Figlia-Peck, lead registered dietitian at Northwell Health Cohen Children’s Medical Center in New Hyde Park, New York.

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“When roasted, some fruits and vegetables caramelize and this enhances their natural sweetness, making them more comforting and appetizing,” she added.

Di Figlia-Peck, a certified diabetes care and education specialist who works with the POWERKidsccmc organization, a program to help educate people about healthy eating, says fall fruits and vegetables are versatile — and provide strong flavors for many cold, crisp fall dishes. can do

“Dried fruits have a strong flavor, so they work well in baked goods, casseroles and salads,” she said.

Here are some popular and healthy fruits and vegetables — as well as secrets on how to incorporate them into delicious meals.

Cranberry

Cranberry bogs not only serve as a popular site for fall viewing, They also provide a healthy fall side dish.

Dr. David Gentile, an integrative medicine physician at Oasis Integrative Medicine Practice in Rocky Point, New York, educates his patients about healthy eating and disease prevention. Cranberries are an excellent high-antioxidant treat, she says.

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“They also contain D-mannose, a monocyte inhibitor that helps reduce the frequency of urinary tract infections by reducing the ability of bacteria to adhere to the bladder wall,” he said.

“I personally like to make cranberry compote from scratch using low-glycemic sweeteners,” she added.

He adds, “Cranberries are great as a side [during a] Traditional Thanksgiving dinner, or even some Greek yogurt as a nice dessert.”

According to a 2018 study published in the Journal of Science and Food and Agriculture, cranberries contain compounds such as anthocyanins, procyanidins, and flavonols that have shown potential cancer prevention effects.

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In addition, cranberries may have positive effects on heart health and cholesterol while protecting against intestinal inflammation and a bacteria called H. pylori in the stomach, the study noted.

apple

Apple picking is a popular way to get some healthy fruit on your table while having some fun.

Apples may help protect against cardiovascular disease, researchers have found.

Eat a medium-sized apple a day May help lower cholesterolBlood pressure and inflammation, according to a study in the journal Critical Reviews in Food Science and Nutrition.

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“Apples are a great low-glycemic fruit with quercetin, flavonoids, and polyphenols, which help with mast cell stabilization, allergies, and general antioxidant benefits,” says Gentile.

“Apples are great for cleaning teeth as we chew on them. They’re convenient to carry around as snacks, and they’re great to use with meat and/or other baked goods with healthy sweets,” she added.

“An apple a day can actually keep the doctor away,” Dr. Ken Zweig, MD, assistant professor of medicine at Georgetown and George Washington University Medical Schools in Washington, DC, told Fox News Digital.

“As a doctor, I joke that apples are my nemesis, but I actually have one every day.”

“Apples are high in fiber, vitamin C and other beneficial compounds,” says Zweig, a physician at Northern Virginia Family Practice in Arlington, Virginia.

He also said that recent studies have shown that apples can reduce cholesterol Risk of heart disease Even prevents diabetes. As a doctor, I joke that apples are my nemesis, but I actually have one every day.”

the pumpkin

Pumpkin picking is high on the to-do list for many families and households during the fall season — and the fruit can help make delicious and healthy family meals.

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“When we think of this fall fruit, most of us think of pumpkin spice lattes, pumpkin pie, and pumpkin muffins—and Yes, it is a fruit – [but] which one [those things are] Healthy,” Zweig told Fox News Digital, referring to muffins, donuts and more.

“However, roasted pumpkin, pumpkin soup and pumpkin seeds can be quite healthy,” she said.

Pumpkin is loaded with fiber and vitamins, Zweig added, and it’s generally low in calories.

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“Pumpkin is very high in beta-carotene, which is a form of vitamin A,” Laura Feldman, assistant professor of nutrition and director of the didactic program in dietetics at Long Island University in Brookville, New York, told Fox News Digital.

Beta-carotene, he adds, “helps you see clearly and acts as a powerful antioxidant.”

When making meals with pumpkin, “be sure to use plain pumpkin instead of pumpkin pie filling to avoid added sugars,” Feldman said.

Roasted pumpkin seeds make a healthy and tasty snack that’s also high in nutrients, including zinc, which she says supports your immune system.

Pumpkin can be a healthy comfort food on a cold fall day, Gentile says.

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“They’re visually appealing [and] Whole produce with high beta-carotene, which is a very good source of antioxidants.”

In addition to their use in traditional baking dishes, pumpkins can be used to make soup, which Gentil describes as “a comforting bowl full of wonder.”

sweet potato

Sweet potatoes are in season this time of year—and they’re another great way to sneak in nutrients on a fall menu.

“Sweet potatoes are a great way to enjoy a baked potato with a lower glycemic index than traditional white potatoes,” says Gentile.

“In addition to the amazing antioxidant flavonoid benefits, sweet potatoes bring color and nutrition to meals.”

Although sweet potatoes may be considered healthy, they’re usually high in calories, says Zweig.

“Sweet potatoes are a starch, so don’t rely on them for weight loss,” she said.

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Zweig agrees that they are a good alternative to white potatoes, as they are lower in calories and higher in vitamins than regular white potatoes.

“Again, a lot depends on how they’re prepared, so adding lots of butter or brown sugar, as we often do at Thanksgiving, defeats the nutritional benefits of this dish,” says Zweig.

bit

Peak season for beets is late summer through late fall—and research shows that this fall delicacy can help lower blood pressure.

Beets contain nitric acid, Gentile says, which helps with vasodilatation, the process that widens the body’s blood vessels and improves blood flow.

Because beets are a source of nitrates, they may play a role in brain health. Studies suggest that a nitrate-rich diet may have a beneficial effect in improving cognitive brain function.

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Beets are a great source of betaine, which aids digestion, Gentile told Fox News Digital.

“They’re high on the glycemic index, but great as an appetizer or eaten as a small side,” Gentile said.

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She adds this recipe tip: “Beets are delicious, especially when baked. They go great with goat cheese.”