This fall is the perfect time to make changes to your diet for a healthier future. Not only does eating more vegetables increase the variety of your diet, but some of these healthy veggies can also help with blood pressure, circulation and even boost your immunity. At Gardendale Primary Care, we are passionate about healthy living, so read on to find out our favorite healthy fall vegetables you should try.
The Best Healthy Fall Vegetables
If you rarely eat vegetables, introducing a few new flavors a week can be a great way to improve your health. From mushroom omelets to cauliflower cheese to carrot and coriander soup, there are hundreds of wonderful fall flavor combinations which are full of nutrients. Cooking delicious, seasonal food is great for your health and better for the environment too.
Fall is the perfect time to try mushrooms, they’re incredibly versatile and easy to add to dishes like spaghetti bolognese or soup. Mushrooms are known to lower cholesterol, improve blood pressure, and aid circulation. They also contain phytonutrients which can prevent cells from sticking to blood vessel walls, forming plaque build-up.
Onions are the starting point for loads of different recipes but they also have numerous health benefits. High in B vitamins and antioxidants, onions are a great healthy fall vegetable to try. Studies have suggested onions can also decrease cholesterol levels, fight diseases, and lower blood pressure because of their anti-inflammatory properties.
If you want to try eating more colorful foods, carrots are packed with nutritional benefits and can be part of a heart healthy diet. Grate carrots onto a salad for a subtle flavor or snack on carrot sticks and hummus. Just half a carrot provides:
- 73% of your daily vitamin A requirement
- 9% of your daily vitamin K requirement
- 8% of your daily potassium and fiber
- 5% of your daily vitamin C requirement
- 73% of your daily iron and calcium requirement
Cauliflower is full of flavor and ideal for roasting whole as a main or as part of a delicious cauliflower cheese dish. It’s also full of antioxidants which can help to prevent cancer. Increase your fiber intake by eating more cauliflower, which could even help improve your sleep.
Brussel sprouts aren’t just for Christmas dinner, these healthy vegetables are the perfect side dish for a midweek meal. They are full of vitamin C, Carotenoids (beta-carotene, lutein, and zeaxanthin) vitamin K, folate, and fiber. Sprouts also contain calcium and iron which can help with maintaining a healthy lifestyle but be aware of vitamin K-heavy vegetables like sprouts and cauliflower if you are on blood-thinning medication like Warfarin or Coumadin.