Autumn vegetables: Top 10 to stay healthy

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Autumn vegetables: Top 10 to stay healthy
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Heading back into cooler temperatures, stocking up on plenty of vitamins and antioxidants is the best natural remedy to avoid getting sick. Obviously, it is best to eat organic vegetables in order to avoid pesticides. According to several studies, increased consumption of fruit and vegetables reduces the risk of cardiovascular illness, certain cancers and other chronic illnesses. Cooked or raw, these are the Top 10 best Autumn vegetables to stay in top form! 

1. Spinach

Very low in calories, spinach contains antioxidants that can prevent against cardiovascular illnesses, certain cancers and diverse chronic illnesses. Two animal studies showed that spinach has a strong capacity to deactivate certain enzymes associated with cancer. It can also slow down the growth of cancer cells.
Cooked spinach is more nutritious, containing almost 6 times more antioxidants, vitamins and minerals than raw spinach.

2. Potatoes

Containing numerous minerals, fibres and vitamins, potatoes are good for your health! One single baked potato (with its skin) provides almost 12% of your recommended daily allowance of fibre. Potatoes are normally rich in Vitamin B6, which contributes to cell regeneration and to balancing the nervous system. Potatoes with a blue or violet colour are very rich in anti-oxidants.

3. Carrots

The pigments in carrots contribute to the prevention of certain cancers and cardiovascular illnesses. Many studies have shown that the consumption of carrots helps prevent cataracts. Cooked, raw, or in a salad, the carotenoids that carrots contain improve the quality of the skin and the mucous membranes, while slowing down ageing. The vitamin C strengthens the blood vessels and increases immunity, the potassium promotes regulation of cardiac rhythm and blood pressure, and the iron treats fatigue and anaemia.

4. Beetroot

Thanks to its strong colour, beetroot is very rich in antioxidants, meaning it is one of the best natural remedies for fighting cellular ageing. It is also an excellent source of vitamins A, K, B2 and B9 and a good source of minerals which help prevent cancers and cardiovascular illnesses. Thanks to the betanin it contains, one of the pigments that gives beetroot its red colour, consuming beetroot reduces the risk of cancer of the skin, liver and lungs (according to a study conducted on animals).

5. Broccoli

Broccoli contains a great deal of vitamin C. In women, 5 portions or more of broccoli per week (125g of cooked broccoli or 250g raw) significantly reduces the risk of death from cardiovascular disease as well as the risk of developing cancer.

6. Cabbages

Classic cabbages -brussel sprouts, or any type of cabbages -help prevent several cancers. They also contain antioxidants and vitamin K, necessary for the production of proteins which contribute to blood clotting and which play a role in bone formation.

7. Turnip

Turnip is also a cruciferous vegetable. That is, it is a member of the cabbage family, a botanical grouping that contributes to the prevention of certain cancers, in particular lung cancer. The leaves of the turnip are also a good source of vitamins C and E.

8. Artichokes

These can be eaten raw when they are fresh. Even cooked, artichokes contain certain sugars that can help regulate our intestinal flora. Certain fructans in artichokes have been shown to prevent cancer of the colon and breast cancer. They bring about a change in the composition of the intestinal flora which protects against certain pathogens. They are also a great source of iron.

9. Leeks

The consumption of leeks can have a protective effect against certain cancers of the stomach and the intestines, just like garlic and onions, which come from the same vegetable family. Leeks may also have anti-cancer and anti-fungal properties, capable of preventing infections caused by fungi. Likewise, the consumption of leeks and garlic can have beneficial effects on cholesterol levels in humans.

10. Squash

In a soup, roasted in the oven or in a purée, squash is simply delicious! It is an excellent source of vitamin A, of antioxidants and fibres which help fight against skin ageing. Squash contains beta carotene, among other antioxidants, which can play a role in cancer prevention.

Sources : Canalvie, Magazine Avantages, Passeport Santé