5 Healthy Fall Ingredients

The chilly air of autumn is here! It's time to turn the oven back on for some warm autumn meals from the season's healthiest ingredients. Below are 5 autumn ingredients that are not only nutritious, but can also be cooked into delicious foods that you will definitely crave for and love at this time of the year. Listed are the nutrients and health benefits you will get from the following ingredients and a bonus autumn recipe for each.

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1. Brussel Sprouts

• Helps lower cholesterol, especially when steamed.
• Contains antioxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates that fights against colon, prostate and endometrial cancers.
• Excellent source of vitamin C, as well as vitamin A and E that gets rid of harmful free radicals.
• Good vegetable source of vitamin K, responsible for bone formation and strengthening.
• Rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus.

Shaved Brussels Sprouts Salad Recipe

2. Pumpkin

• Recommended by dieticians in cholesterol controlling and weight reduction programs because it is one of the vegetables which is very low calories, rich in dietary fiber, anti-oxidants, minerals, vitamins.
• Contains high level of vitamin A, a powerful natural antioxidant essential in maintaining vision, healthy skin and proper immune function.
• Rich in B-complex group of vitamins such as folate, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that help balance hormone levels and manage stress.
• Also a rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkin Swirl Cheesecake Recipe 

3. Broccoli

• Fresh broccoli is exceptionally rich source of vitamin-C, which is a natural antioxidant, immune modulator and helps fight against flu causing viruses.
• Contains many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta carotene cryptoxanthin, lutein and zeaxanthin that help protect from prostate, colon, urinary bladder, pancreatic and breast cancers.
• Excellent source of folates, beneficial in pre-conception and pregnancy because it helps prevent neural tube defects in the offspring.
• The flower heads are a rich source of other vitamin-K and B-complex group of vitamins and some amount omega-3 fatty acids. .

Roasted Broccoli Bagna Cauda Recipe

4. Wild mushrooms (maitake, lobster, chanterelle, porcini, or shiitake)

• Mushrooms are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which help to provide energy by breaking down proteins, fats and carbohydrates.
• Contains Beta-glucans that contribute to resistance against allergies and may also participate in physiological processes related to the metabolism of fats and sugars in the human body.
• Mushrooms are also a source of important minerals such as selenium, ergothioneine, copper and potassium.
• The only source of vitamin D in the produce aisle and one of the few non-fortified food sources.

Wild Mushroom and Beef Stir-Fry Recipe

5. Parsnip and Cauliflower

• Parsnips are a good source of folate, soluble and insoluble dietary fiber, and phenolic acids, which have been shown in studies to help block cancer.
• Fresh roots of parnsip also contain vitamin C and healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus.
• Cauliflower contains several anti cancer phyto-chemicals with proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
• Cauliflower is very low in calories, but rich in fiber, vitamins and minerals.

Parsnip and Cauliflower Purée Recipe