7 essential autumn foodsPumpkin seeds
When you’re carving your pumpkins this Halloween, put the seeds to one side to bag yourself a supply of one of the healthiest autumn snacks out there.
With the nights drawing in and the weather worsening, pumpkin seeds make for the perfect autumn mood booster because of their high levels of L-tryptophan. This amino acid increases the body’s production of the hormone serotonin, which regulates your mood and helps you to sleep.
Pumpkins seeds are also full of minerals including zinc, iron and manganese, and contain cholesterol-blasting compounds called phytosterols.
Dates
If you want to lose weight this autumn and need something to snack on between meals, look no further than dates. Researchers at the University of Liverpool found that dieters who ate dried fruits such as dates lost 0.5kg more than other dieters over a 12-week study.
When the participants were quizzed by the researchers, it was found that eating dried fruit consistently made them feel fuller between meals, meaning unhealthy snacks were far less tempting.
With around 31 grams per serving, you can’t go wrong with pomegranate as a mid-afternoon snack if you’re starting to slump and need an energy boost.
Kale
Although it grows throughout summer, the kale that comes into season in autumn has a slightly sweeter taste due to the cooler weather, so there’s no better time than now to eat this nutrient-filled leafy green.
Eating kale is a great way of ensuring you get all your important vitamins this autumn, as it contains some of the most essential vitamins including B, C, A and K to name a few.
As well as being rich in just about every nutrient you need, kale is also a proven cancer fighter. A study published in the Journal of Postgraduate Medicine found that the high levels of glucosinolate compounds in kale reduce the risk of a variety of cancers, and in particular help to prevent colon cancer.
Maple syrup
Because no refinement takes place in the maple syrup production process, it still retains all of its nutritional content, including plenty of calcium to improve bone health, and potassium to reduce blood pressure and maintain a healthy cardiovascular system.
Research published in the Journal of the American Dietetic Association found that maple syrup contains no fewer than 24 different antioxidants, which well help you fight off disease throughout autumn.
As with any food that is high in sugar, maple syrup should only be used in moderation. Luckily, its strong taste means you only need a small amount to sweeten up your food and enjoy its multitude of health benefits.
Aubergines
Aubergines can be cooked in such a huge variety of ways that pretty much everyone can enjoy them in some form or another. And enjoy them you should, as they are positively packed with minerals and high in fibre, while being low in fat.
When you prepare your aubergines, make sure you leave the skin on. This outer layer contains essential phytonutrients, which have been linked with a healthier circulatory system.
Pecans
Pecans often get a bad rep because they’re usually found in highly calorific desserts, but on their own they make for a super healthy snack.
In one serving of pecans you’ll find 11% of your recommended daily fibre intake, meaning they’re great to snack on throughout the day to keep your gastrointestinal system performing properly and improve digestion.
A 2011 study at the University of California investigated further healthy attributes of pecans, and found that their high antioxidant content also lowered disease levels and cancer risk amongst participants.
Pomegranates
Pomegranates are perfect in salads or when used as the base for a marinade. This zingy fruit is an undisputed superfood, having been used for its curative properties for thousands of years.
As with so many other autumn foods, pomegranates are extremely high in disease preventing antioxidants. A study published in Rambam Maimonides Medical Journal found that pomegranate juice has more antioxidants than green tea, blueberry juice and red wine.
Eating pomegranates comes with the added bonus of ensuring you stay looking your best throughout autumn. They contain punicic acid, which has been found to improve skin elasticity and reduce wrinkles.
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