Summer's not the only season with a bounty of vitamin-rich veggies.
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Apples
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Don't overlook the most ubiquitous fall fruit. While apples have long been associated with good health (an apple a day, anyone?), research has actually discovered a compound in the apple's skin called quercetin, a powerful anti-oxidant that may fight a host of diseases. (Don't discard the skin — buy organic to avoid pesticide residue, and give it a good washing.) Calcium, vitamin C, and folate make apples even sweeter.
If you shy away from the dessert tray, here's a reason to eat more pumpkin pie: Half a cup of canned pumpkin has 953 milligrams of vitamin A and only 42 calories.
Kids may give them a bad rap but this crunchy vegetable is incredibly good for you, with more vitamin C than in an orange, plus vitamin K, calcium, and folate. And roasted or pan-fried, they’re pretty tasty too.
This dark, leafy green has gained a big following for its nutritional potency. One cup of chopped raw kale offers more vitamin K than any other green. Kale is also high in beta-carotene, an anti-oxidant which is believed to boost the immune system and even help ward off certain types of cancers.
These nuts are a snack you can feel good about thanks to their half-day supply of vitamin B6, which plays a role in boosting the immune system, keeping skin youthful, and possibly even fighting lung cancer. Chestnuts are also high in fiber, which helps fill you up so you eat less.
Slice open the leathery-skinned, middle-eastern fruit and you’ll find glistening ruby seed packs, known as arils. They're not merely pretty: Pomegranates are loaded with antioxidants and compounds called tannins that may help keep the heart healthy and lower bad cholesterol. An added bonus? The 5 grams of fiber per half cup of arils.
Leafy green turnip tops usually get tossed onto the compost heap. That's too bad: They are the most nutritious part of this autumn root vegetable. One cup provides 441 milligrams or about a half of the daily recommended amount of vitamin A (in the form of beta carotene, which helps promote good vision, as well as fight illness and build strong bones. Turnip greens also pack vitamin C, folate, vitamin K and calcium. Try these natural multivitamins in a salad or steamed.