13 Best Autumn Superfoods To Lose Weight

    Abdulaziz Sobh

    When one season reaches the next, you not only get changes in the weather and temperatures but also in a new series of seasonal products that have a nutritious and tasty flavor. Autumn, in particular, brings some delicious salty and sweet flavors, thanks to production it can count as superfoods. Stock up on these fall favorites that are not only good for you but will also help you not lose weight as the days get colder.

    What is a superfood anyway?
    "Fruits and vegetables protect the health, as they are useful for reducing the risk of coronary heart disease, stroke and some types of cancer. They are also low in calories, which helps prevent obesity," says Isabel Maples, RDN, spokesman for the Academy of Nutrition and Dietetics. While the term "superfood" doesn't have an exact definition, Maples says that dietitians would say it means full of nutrients, and many fall products fit that description. You could also count these foods as functional, he says, which means there is science behind the fact that they are better for your body, as they offer vitamins, minerals, fiber, and antioxidants. "Also, if the food you eat is tasty and satisfying, there is a good chance that you eat less and also consume fewer calories," he adds.

    The apples
    This staple of autumn fruit has a good reputation for one reason: it contains large amounts of fiber, the nutrient that keeps it full and helps healthy digestion. You also get antioxidants and a compound called quercetin that fights cancer cells, says Maples.

    “For starters, pears are an excellent source of fiber; the only one contains a quarter of our daily fiber needs, ”says Maples. In addition, people who eat foods rich in anthocyanins, such as pears, have a lower risk of developing diabetes, according to a Harvard study of nearly 200,000 men and women. Check the neck of a pear to choose a ripe one; You'll know it's good if it has a little pressure, says Maples.

    Sweet potatoes
    A good source of vitamin A and iron, sweet potatoes also fight inflammation that can cause chronic diseases. Maples says to eat the skin to maximize its fiber intake. Eat them (with skin and all) after roasting them and adding them to a salad, a bowl of grains or as an aside.

    Of course, you'll see that all of the pumpkins fall out, but make sure you're getting the real thing (pumpkin spice products not included) The fresh product itself is where you'll find fiberfill, plus beta-carotene. Try roasted, mashed, canned or fresh pumpkins. And then add some cinnamon for sweetness or curry for tasty.

    "Carrot cousin, just white and a little sweeter," says Maples. In just a portion of this crispy vegetable root, you get four grams of fiber, plus vitamin C and copper. Take it when you need a quick snack.

    We are talking about the whole vegetable, from the root (roast it) to the green leaves (saute them). Nitrates that occur naturally in beets can reduce blood pressure and help you recover from a workout so you can sweat again the next day, says Maples. You may see runners drinking beet juice after chasing many miles, as one study found that it can prevent burnout.

    This juicy fruit is rich in polyphenols that protect cells from free radicals while offering folic acid and vitamin C. Studies show that seeds or aryls can help control blood pressure and offer better muscle recovery after training.

    Packed with lots of fiber and few calories, choose this option when you want to lose weight. In a cup of florets, you get 100 percent of your vitamin C per day too, as well as vitamins A and B6, and potassium, says Maples.

    Brussels sprouts
    “Brussels sprouts are proud members of the cabbage family. They are rich in antioxidants that help fight cancer and provide fiber and a lot of vitamins, including vitamin C to help boost immunity, in addition to vitamin K to help promote bone health and blood clotting. " says Bonnie Taub-Dix, RDN, creator of BetterThanDieting .com, author of Read it before eating it: take it from the label to the table. She suggests making them more satisfying by roasting them with a drizzle of honey or maple syrup. Brussels is one of the 14 vegetables you should avoid.

    Reduce the sugar added to dried cranberries by choosing the fresh version (in season in the fall) and adding them to your salads or oatmeal. Fresh blueberries contain a compound called proanthocyanidin, which prevents harmful bacteria from sticking to the bladder wall and causing infection, says Maples.

    Spaghetti Squash
    "Nowadays, with so many people looking to reduce carbohydrates, spaghetti squash is a perfect option to provide that pasta sensation with fewer carbohydrates and lots of nutrients," says Taub-Dix. With each serving, you get fiber, vitamin C, manganese and vitamin B6 and it contains only 42 calories per cup.

    Pumpkin seeds
    After using your pumpkin, save the seeds, also known as pips. Toast them in the oven and eat them as a snack or dressing for your salad, soup or oatmeal. You will get a valuable source of fiber, phosphorus, manganese, and iron, says Taub-Dix.

    Swedish turnip
    A cross between turnips and cabbage, Maples says they offer a delicious earthy flavor, especially when roasted or mashed in a soup. Like other root vegetables, the Rutabaga leaves you with that sense of satisfaction due to its abundant flavor and its nutritional profile rich in fiber.


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