10 Heart Friendly Fall Fruits and Vegetables

farmer's market

Fall is a great time to visit your local farmer’s market or vegetable stand. The fall harvest offers a wide range of colorful, tasty and nutritious food choices. Rich orange, green and yellow fruits and vegetables make fall a time of abundant flavors and rich vibrant colors.

Colorful fruits and vegetables contain vitamins, minerals, fiber and phytochemicals that can provide a variety of disease-fighting benefits. A diet rich in fresh fruits and vegetables can help reduce the risk of many conditions, including cardiovascular disease. The American Heart Association recommends at least 4-5 servings per day of fruits and vegetables based on a 2000-calorie diet as part of a healthful lifestyle that can lower your risk for these diseases.

Remember it’s always important to include a wide variety of fruits and vegetables in your diet. Here are 10 healthful fruits and vegetables available in the fall:

  1. Apples – high in vitamin C and fiber – they also contain potassium, iron and calcium.
  2. Avocados – contain high quantities of vitamins A, C and E.
  3. Beets – a great source of folate, vitamin C and potassium.
  4. Brussel sprouts – vitamins C, E, B-6, A and K, folate, lutein and choline and the essential minerals calcium, iron, phosphorus, magnesium, potassium and selenium.
  5. Cabbage – rich in vitamins A, C, K, B6. Also contains potassium and folate.
  6. Cauliflower – rich in folate, fiber, and vitamin C.
  7. Persimmon – a good source of fiber and vitamins A and C.
  8. Pumpkin – this low fat squash contains vitamins A and C and is rich in fiber.
  9. Sweet potato – a great source of beta-carotene – this sweet tuber also contains potassium, iron and vitamins C and B6.
  10. Winter squash – a source of vitamins A and C, potassium, fiber and thiamin

Additional SourcesThe American Heart Association  and Livestrong.com

Photo credit: Robert S. Donovan / Foter / CC BY

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One Comment

  1. thurman November 14, 2012 at 10:46 am #

    Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

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