health
Nutrition and diet
Preventive nutrition
5 autumn vegetables and fruits that are recommended to eat right now
Temperatures are starting to drop and this is a great time to talk about the diet that is going to accompany us in the coming months.
To make it nutritious, healthy and also not fattening - we have collected for you some vegetables that are at their peak now and you should put them on a plate
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Avocado
diet
fruits
vegetables
Autumn
Walla!
health
Thursday, 14 October 2021, 09:44
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Autumn has arrived (yes, first rain it satisfies us completely) and it definitely changes our body's need for food.
If in the summer we eat a large amount of vegetables and fruits in salads or just like that, in the winter suddenly a salad looks less tempting than a bowl of hot soup, and a cup of tea seems a better treat than a green smoothie.
As part of the weather changes, there are some delicious and healthy vegetables and fruits that are reaching their peak right now and it is highly recommended to put them on the menu.
More on Walla!
If already a salad: 9 healthiest vegetables there are
To the full article
Avocado
Superstar.
Avocado (Photo: ShutterStock)
After a long period (very long for addicts) of absence from the shelves - the avocado returns, and is softer than ever.
Avocado is considered one of the most popular fruits (yes, it is a fruit and not a vegetable), and not in vain.
With a combination of excellent taste and fine nutrition, it is no wonder that it is loved by so many.
Avocados contain a large amount of dietary fiber that contributes to lowering bad cholesterol and raising good cholesterol.
It is also excellent for people with high blood pressure as it contributes to the balance of blood pressure thanks to a high amount of potassium and a small amount of sodium.
But that's not all.
Avocados contain a high amount of amino acids - the building blocks of protein and are also very rich in vitamins A, B, C, E, K and folic acid.
It also contains important minerals such as calcium, magnesium, zinc, iron and potassium.
Guava
Very healthy and also delicious.
For some of us.
Guava (Photo: ShutterStock)
Unlike avocados, when it comes to guava, opinions are divided.
There are those who love it and there are those who can not even smell it, let alone taste.
And yet guava is a healthy and delicious autumn fruit, if you ask us.
First and foremost, guavas are one of the richest sources of vitamin C and in one fruit there is an amount 4 times higher than in orange for example.
In addition, one medium-sized guava will provide us with twice the daily requirement of vitamin C (about 200 mg). In addition, it contains a good amount of vitamin A and potassium.
And another thing, no less important, one guava fruit has about 5 grams. Dietary fiber, which is about one-sixth of the recommended fiber intake per day.Eating fiber contributes to prolonging the feeling of satiety, helps reduce the risk of diabetes, and contributes to the proper functioning of the digestive system.A study conducted in 2019 even found that guava helps diabetics, especially if they eat it in the morning.
sweet potato
It has it all.
Sweet potato (Photo: ShutterStock)
Of all the orange vegetables and fruits, sweet potato is the richest source of beta carotene pigment, which contributes to reducing the risk of cancer and reduces oxidative processes that can damage DNA structure.
Beta carotene is also a source of vitamin A, which is essential for the proper functioning of the body and affects night vision and the visual system, skin function and the activity of the immune system.
One cup of baked sweet potato provides 400 percent of its recommended daily amount.
Sweet potatoes also have adequate amounts of magnesium, an essential mineral that participates in about 300 processes in the body and many suffer from a severe deficiency in it without knowing it.
It is also rich in potassium, which plays an important role in metabolism, strengthens muscles, is beneficial for heart health and nervous system function.
One sweet potato provides 850 milligrams of the important mineral.
In addition, it may help you prevent heart disease, hypertension and diabetes, migraines and muscle cramps, including the heart muscle, thanks to the large amounts of magnesium it contains.
Brussels sprouts
Family members of broccoli and cauliflower.
Brussels sprouts (Photo: ShutterStock)
Sprouted cabbage belongs to the cruciferous family, which also includes cabbage, cauliflower, and broccoli - all vegetables with many rights and health benefits.
A 2017 study by the University of Aberdeen in Scotland found that the controversial vegetable may help delay dementia, including Alzheimer’s.
The reason - a high amount of retinoic acid - a derivative of vitamin A.
In addition, one dose of it provides a good amount of many vitamins and minerals, including vitamin K, vitamin C, folic acid, manganese and potassium.
pumpkin
Its seeds are a healthy food in themselves.
Pumpkin (Photo: Dror Einav)
Pumpkin is an offspring of the gourd family and is rich in antioxidants that help prevent oxidation and also contains a high amount of vitamin A, C, potassium, folic acid and a high concentration of beta carotene.
It is important to know that most of the healthy ingredients are near the peel so it is advisable to eat it with the peel.
In addition, pumpkin is a good source of gluten-free carbohydrates and dietary fiber, which makes you feel full over time.
In addition, the fact that it is easy to digest and has a low caloric value, makes it good and effective for weight loss processes.
It is important to remember that not only is the pumpkin nutritious but also its seeds.
Pumpkin seeds are known to be rich in many minerals such as zinc - which serves as a kind of "traffic cop" of many processes in the body.
Another important nutrient in pumpkin seeds, especially if you are tired and have sleep problems, is an amino acid called tryptophan that makes sleep easier.
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