Eat Seasonally, Stay Healthy (Gazpacho Recipe below)

Eat Seasonally, Stay Healthy

ð     Every fruit and vegetable contains powerful antioxidants, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth

ð     To receive the greatest benefit of these natural properties:
1.            keep your plates colorful

2.            rotate your choice of fruits and vegetables

3.            choose organic whenever possible to avoid residual pesticides

Benefits of Fall Fruits:

Apples
Contain: Vitamin C, insoluble  + soluble fiber (pectin)

Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol

Cranberries
Contain: Vitamin C, insoluble + soluble fiber, copper, manganese

Benefits: cleanse urinary system, combat bacteria, counter premature aging

Figs
Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme)

Benefits: aid digestive system, increase energy, control blood pressure

Pears

Contain: Vitamin C, potassium, folate, soluble fiber

Benefits: absorb unhealthy cholesterol, cleanse colon, cleanse bodily toxins

Benefits of Autumn Vegetables (A – O):

Beetroots
Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron
Benefits: blood purification, improve function in kidneys, gall bladder and liver

Cabbage
Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese
Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage

Carrots
Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E

Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight

Cauliflower

Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane
Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects Chestnuts

Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium
Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves

French beans

Contain: Vitamins A, C and K, potassium, iron, manganese
Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure

Kale
Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein
Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system

Leeks
Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols

Benefits: improve immune system, cardiovascular support, blood vessel protection

Mushrooms

Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12
Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention

Onions

Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids
Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots
Benefits of Autumn Vegetables  (O - Z):

Parsnips
Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber
Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function

Peppers

Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein

Benefits: strengthen immune system, prevent constipation, protect against visual impairment

Potatoes

Contain: potassium, Vitamin C, B6, niacin, fiber

Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels

Pumpkin Seeds

Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E

Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression

Rhubarb

Contains: insoluble fiber, Vitamin C
Benefits: prevent cell mutations, cleanse intestines, alleviate constipation

Spinach

Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine
Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative

Tomatoes

Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene

Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion

Turnips

Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper
Benefits: anti-cancer properties, bone strength support, aid liver health