SAEDNEWS: Plants are not only rich in vitamins and minerals but also contain nutrients like phytochemicals that have anti-inflammatory and cholesterol-lowering properties.
According to SAEDNEWS, fall is the best season to shop for colorful and heart-healthy foods. Plants are packed with vitamins, minerals, and beneficial phytochemicals. This article highlights the benefits of certain fruits and vegetables for heart health during fall.
Brussels sprouts, a cruciferous vegetable, are rich in antioxidants like glucosinolates. These convert to isothiocyanates during digestion, which benefit heart health. Antioxidants help reduce inflammation. A study published in Food Chemistry in May 2022 found that consuming cruciferous vegetables rich in isothiocyanates (like Brussels sprouts) is linked to a 10% reduction in mortality risk. These sprouts are also a good source of fiber, which can regulate blood sugar and weight—key factors in reducing heart disease risk.
Antioxidants called carotenoids give pumpkin its red, orange, and yellow hues. These include beta-carotene, alpha-carotene, lutein, and zeaxanthin. A meta-analysis in Frontiers in Nutrition (April 2022) found that carotenoids combat oxidative stress, which contributes to inflammation and chronic conditions like heart disease, type 2 diabetes, and certain cancers. Half a cup of pumpkin provides 220% of the daily Vitamin A requirement, an antioxidant essential for heart health.
Sweet potatoes are another excellent source of beta-carotene. According to an Antioxidants study (August 2022), sweet potatoes contain unique antioxidants called sporamins, which have been studied for their positive effects on colon cancer. They are also high in fiber and have a low glycemic index, making them suitable for individuals with type 2 diabetes.
Beets are a natural source of nitrates, which the body converts into nitrites to keep arteries healthy. Beet juice has been shown to help control high blood pressure. If your urine or stool turns pinkish after consuming beets, there’s no need to worry.
The ellagic acid in pomegranates may help prevent cholesterol buildup in arteries. Pomegranates are rich in potassium, aiding in blood pressure control. Add pomegranate seeds to oatmeal, yogurt, cereals, or salads for a heart-friendly diet.
Beans and legumes are staples for heart health. They are high in fiber, vitamins, and minerals but low in saturated fat. Green beans are also a great source of Vitamin B6, promoting heart health.
With the arrival of colder months, it’s crucial to adjust your diet to ward off seasonal illnesses. The following foods can boost your immune system and help you enjoy the season while staying healthy:
Eggplant – Contains nasunin, an anthocyanin in its skin, which protects brain cells from oxidative stress. It also has chlorogenic acid with anti-cancer, antiviral, and cholesterol-lowering properties.
Cranberries – Rich in anthocyanins, they reduce inflammation and improve bladder health. They also act as a shield against cancers like breast, colon, lung, and prostate.
Leeks – A member of the onion family, leeks are high in Vitamin K and polyphenols, offering heart protection and anti-cancer properties.
Broccoli – Packed with zinc, broccoli boosts immunity and aids in digestion.
Turnips – A root vegetable rich in Vitamins A, K, and folic acid, perfect for fall meals.
Grapefruit – Supplies over 75% of daily Vitamin C needs and contains lycopene, reducing cancer risk. Pectin in grapefruit helps lower cholesterol.
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