Wednesday, November 6, 2013

The Healthiest Fall Foods

"An apple a day keeps the doctor away."  Apples are a good source of fiber, Vitamin C, potassium, & antioxidants.  A large apple contains 30% of the suggested daily fiber intake.  Apples help reduce your risk of heart disease, lung cancer, and Type II Diabetes.  They are especially great food to aid with weight loss.
From: The Top 30 Superfoods

Healthy Apple Crisp Recipe
Brussels Sprouts
  •  One of the healthiest foods in the world!
  • 1 cooked cup: 56 calories and 81% daily value of Vitamin C
  • High in Vitamin A, Calcium, and Iron.
  • Great food for weight loss
  • Good source of antioxidants
  • Good amounts of Vitamins C, K and B6, potassium, fiber, and protein
  • Help prevent Alzheimer's, certain cancers, and inflammation
  • Lowers cholesterol
  • Fights constipation
  • Supports immune function

  • Antioxidants that help detox body
  • 1 cup: 25 calories and 77% daily value of Vitamin C
  • Contains iron and calcium
  • Very good source of fiber, Vitamins C, K and B6, and potassium 
  • Improves heart health
  • Reduces the risk of cancer
All hail kale! Low calorie, high fiber, no fat! It is high in iron, nutrients, vitamins, folate, magnesium, Vitamin K, antioxidants, omega 3 fatty acids, Vitamin A, Vitamin C, calcium, & sulfur. It is known to aid in digestion, cell growth, liver function, cancer prevention, bone health, blood clot prevention, & lower cholesterol. It can also help fight asthma, arthritis, & autoimmune disorders. Kale helps the immune system, increases metabolism, hydrates, and detoxifies the body.
From: The Top 30 Superfoods

  • 1 cup: 100 calories, 38% daily value of Vitamin C, and 26% of dietary fiber
  • Great source of fiber, & Vitamins C and K
  • Good source of potassium, calcium and iron
  • Rich in antioxidants
  • Cancer preventing
  • 1 medium sized: 103 calories, 22% daily value of dietary fiber, and 12% of Vitamin C
  • Antioxidants
  • Good source of many vitamins and minerals
  • Aid in weight loss
  • Protect against some cancers
  • Lowers cholesterol
  • Boosts the immune system
  • 1 pomegranate: 234 calories, 45% daily value of dietary fiber, and 48% Vitamin C
  • Good source of fiber, folate, & Vitamins C and K
  • Lowers cholesterol and blood pressure
  • Helps prevent some cancers
  • Promote bone health
  • Alzheimer's prevention
  • Boosts immune system

  • 1 cup (cooked & mashed): 49 calories and 245% daily value of Vitamin A
  • Good source of Vitamins E and B6, folate, and iron
  • Great source of fiber, Vitamins A and C, potassium, copper, and manganese
  • Contains many antioxidants
  • Aids in weight reduction
  • Help prevent certain cancers
  • Maintain skin and eye health


  • 1 cup (cooked): 66 calories and 53% daily value of Vitamin C
  • Low in sodium, saturated fat, and cholesterol
  • Good source of fiber, Vitamin B6, calcium, magnesium, and phosphorus
  • Great source of Vitamin C and Potassium
  • Good weight loss food: aids in digestion and boosts metabolism
  • Prevents certain types of cancer
  • High in antioxidants

  • 1 cup (cooked): 82 calories, 457% daily value of Vitamin A, and 52% Vitamin C
  • Good source of Vitamins E and B6, folate, calcium, and magnesium
  • Great source of Vitamins A and C, potassium, and manganese
  • Heart friendly and cancer fighting
  • Great weight loss food
  • High in antioxidants
  • Reduces blood pressure
  • Helps eyesight

Sweet potatoes
They are a good source of Vitamins B6, C, & D, beta carotene, fiber, potassium, iron, and magnesium. Sweet potatoes help prevent heart attacks, boost the immune system, aid digestion, boost energy levels and mood, & relieve stress.  They also increase the health of our bones, teeth, blood, arteries, and skin. Sweet potatoes are especially good when baked and topped with cinnamon!
From: The Top 30 Superfoods

  • 1 medium turnip: 34 calories and 43% daily value of Vitamin C
  • Good source of Vitamin B6, calcium, folate, and potassium
  • Great source of fiber, Vitamin C, and manganese
  • Helps prevent cancer
  • Improve heart health
  • High in antioxidants
  • Aid digestion and weight loss
  • Promotes good bone health

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