HealthMatters magazine
Healthy Kitchen: Fall-ing in Love with Veggies
By Mary Jo Plutt
HERE’S A GUIDE TO THE AUTUMN HARVEST VEGETABLES THAT PUT HEALTHY COLORS ON YOUR PLATE
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Autumn provides a cornucopia of vegetables rich in colors, flavors and, most of all, vitamins and minerals. “The benefits of fall-harvest vegetables, especially those deep in color, is that they contain health-promoting antioxidants known as phytochemicals," says Beth Anderson, RD, CDE, a patient educator at Liberty Medical. (Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties.) “For example, deep-orange carrots are rich in beta-carotene, and purple potatoes have anthocyanins, which have been shown to help prevent blood clots and improve blood circulation."
Use the following shopping list to bring home the best of fall’s harvest bounty.
Fall Vegetable Shopping Guide
Beets
why: Excellent source of folate (folic acid). Good source of potassium and vitamin C.
look for: Firm, globe-shaped roots with deep red flesh and green leaves that have either green or red veins. The leaves supply a nutritional bonus to this vegetable (excellent source of betacarotene, good source of calcium).
Cabbages
why: why: Excellent source of vitamin C and a good source of vitamin A.
look for: look for: A tight, firm, heavy head with no broken or bruised leaves.
Carrots
why: Excellent source of vitamin A.
look for: Firm, smooth skinned carrots without cracks.
Leeks
why: Good source of vitamin C.
look for: Choose firm white bulbs about 1 1/2 inches in diameter, with crisp, straight green stems.
Parsnips
why: Unlike carrots, parsnips contain no beta-carotene, but are a good source of vitamin C and folate (folic acid).
look for: Small, well-shaped, firm roots rather than large ones.
Potatoes
why: Provide vitamins B6 and C, potassium, niacin and manganese, along with an energizing supply of carbohydrates.
look for: Firm, round- or oblong-shaped tubers without green spots or sprouts.
Pumpkins
why: Excellent source of vitamins A and C, and a good source of folate (folic acid).
look for: One that feels heavy for its size, with thick, hard skin and no blemishes.
Rutabagas
why: Excellent source of vitamins A and C.
look for: One with smooth, thick skin that is yellow to tan in color. It should feel heavy for its size.
Spinach
why: Excellent source of vitamin A. Good source of vitamin C and folate (folic acid).
look for: Firm, fresh, crisp, deep green leaves without blemishes, insect damage or wilting.
Squash (Winter)
why: Excellent source of vitamins A and C, potassium and fiber, and a good source of folate (folic acid) and thiamin.
look for: Squash with thick, hard skin and without blemishes. It should feel heavy for its size.
Sweet Potatoes
why: Excellent source of vitamins A and C, and a good source of vitamin B6, fiber, copper and potassium.
look for: Firm, medium sized potatoes with tapered ends, and without blemishes or sprouts.
Turnips
why: Excellent source of vitamin C.
look for: Turnips that are about 2 to 3 inches in diameter with smooth white and purple skin. They should feel heavy for their size.