One can find many delicious fruits and vegetables in the autumn season. These fruits and vegetables offer substantial health benefits, such as preventing Alzheimer’s, inflammation, cardiovascular disease, and type 2 diabetes. However, more research is needed to fully determine their role in preventing these and other diseases, such as cancer. This article contains various autumn foods and their health benefits.

Brussels sprouts
Brussels sprouts are a nutrient-rich vegetable that is low in calories and high in fiber, vitamins, and minerals. They are particularly high in vitamin K, which is essential for blood clotting and bone health, and vitamin C, which helps with iron absorption and tissue repair. Additionally, their high fiber content promotes gut health and regularity. Brussels sprouts also contain small amounts of other important nutrients, such as vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus. Furthermore, brussels sprouts are rich in antioxidants, which help prevent cell damage and overall health.

Cauliflower
Cauliflower is packed with nutrients, including vitamins C, K, and B6, folate, and potassium. It is also high in fiber, which is particularly beneficial for digestive health and may help lower the risk of certain conditions, such as constipation and IBD. Additionally, a diet high in fiber-rich vegetables is linked with a lower risk of heart disease, cancer, and diabetes. Cauliflower is also rich in antioxidants that protect cells from free radicals and inflammation. It contains glucosinolates and isothiocyanates, which may slow the growth of cancer cells. In addition, cauliflower has carotenoid and flavonoid antioxidants that have anti-cancer effects and may lower the risk of various illnesses, including heart disease.

Moreover, cauliflower is a good source of choline, an essential nutrient that has many important functions in the body, including maintaining cell membranes, synthesizing DNA, and supporting metabolism. It is also involved in brain development and the production of neurotransmitters. Studies on animals suggest that choline deficiency may increase the risk of liver disease and neurological disorders like Alzheimer’s. Cauliflower also contains sulforaphane. Research has found that sulforaphane may help suppress cancer development by inhibiting enzymes involved in cancer and tumor growth. It may also help reduce high blood pressure and keep arteries healthy, which are important factors in preventing heart disease. Animal studies suggest that sulforaphane may play a role in diabetes prevention and reducing the risk of diabetes-induced complications.

Cranberries
Cranberries are mainly composed of carbohydrates and fiber. Additionally, they contain various vitamins and minerals, such as manganese, copper, and vitamins C, E, and K1. Cranberries are also rich in bioactive compounds such as polyphenols, which have antioxidant properties and are linked to many health benefits. Consumption of cranberries has been shown to have a beneficial impact on human health and disease prevention, including urinary tract inflammation, cardiovascular disease, type 2 diabetes, and obesity. Although further research is needed.

Ginger
Ginger has various health benefits due to its vitamin C, magnesium, and potassium content. However, its most important oil, gingerol, is what sets it apart. Gingerol possesses medicinal properties, acting as an anti-inflammatory and antioxidant. It offers several advantages for your well-being, including relieving osteoarthritis pain, relieving menstrual cramps, soothing an upset stomach, and improving indigestion. New research suggests that gingerol can help regulate blood sugar levels, which is important for managing the long-term effects of diabetes. Furthermore, there is some evidence that ginger can reduce the risk of heart disease. High levels of LDL (bad) cholesterol are associated with an increased risk of heart disease. Early studies in both humans and animals suggest that adding ginger to your diet may lead to reduced LDL levels, total cholesterol, and blood triglyceride levels. However, more research is needed to fully understand the effects of ginger on heart health.

Grapes
Grapes are packed with important nutrients, including calories, carbs, protein, fat, fiber, thiamine (vitamin B1), and riboflavin (vitamin B2). Grapes are also a rich source of copper and vitamin K, which are essential for energy production, clotting, and healthy bones. They may help lower blood pressure by providing potassium, which helps maintain healthy blood pressure levels. Grapes can also help reduce cholesterol levels and protect against high cholesterol absorption. Diets high in resveratrol, an antioxidant in grapes, have been shown to decrease cholesterol levels. Resveratrol can also protect retina cells from ultraviolet A (UVA) light, potentially reducing the risk of age-related macular degeneration (AMD). Additionally, studies with rats have shown that resveratrol can improve learning, memory, and mood while also promoting brain growth and blood flow. Furthermore, resveratrol may have protective effects against Alzheimer’s disease by reducing brain inflammation and removing amyloid beta peptide. Grapes also contain the antioxidants lutein and zeaxanthin, which contribute to maintaining eye health and preventing age-related eye diseases such as glaucoma, cataracts, and diabetic eye disease.

Green beans
Green beans are rich in essential vitamins and minerals, including folate, vitamin C, vitamin A, vitamin K, thiamin, niacin, vitamin B-6, vitamin E, manganese, calcium, iron, magnesium, phosphorous, potassium, and zinc. Furthermore, green beans are a low-FODMAP food. Consuming low-FODMAP foods, like green beans, can provide relief for individuals with chronic digestive problems. Additionally, green beans are a good source of protein. Protein is essential for maintaining healthy bones, hair, organs, and muscles. Green beans contain plant proteins, which are not complete proteins as they lack certain amino acids. However, they can still be beneficial when combined with other proteins throughout the day to create complete proteins.

Mangos
Mango is packed with nutrients such as fiber, vitamin C, copper, folate, vitamin B6, vitamin A, vitamin E, vitamin K, niacin, potassium, riboflavin, magnesium, and thiamine. Particularly, the high vitamin C content in mango supports the immune system, aids in iron absorption, and promotes cell growth and repair. Moreover, mango is rich in plant compounds that act as antioxidants, protecting your body from damage caused by free radicals. These compounds include mangiferin, catechins, anthocyanins, gallic acid, kaempferol, rhamnetin, and benzoic acid. Free radical damage has been linked to aging and chronic diseases. Mangiferin, in particular, has gained attention for its powerful antioxidant properties. Studies have shown that it may help counter free radical damage associated with cancer, diabetes, and other illnesses.

Mushrooms
Mushrooms have been used as food and medicine for thousands of years. They are low in calories and fat and contain fiber and various nutrients, such as B vitamins, phosphorus, selenium, copper, and potassium. They also contain a substance called ergosterol, which can be transformed into vitamin D when exposed to ultraviolet light. The vitamin D produced by mushrooms is called vitamin D2, which is only found in plants. What makes mushrooms interesting, though, are their non-nutritive plant substances, which have shown antioxidant, anti-inflammatory, and anticancer effects in studies on cells and animals. Research has shown that mushrooms can stimulate immune cells, macrophages, and free radicals, which can prevent the growth and spread of tumor cells and even cause existing tumor cells to die. It is believed that various polysaccharides in mushrooms, including beta-glucans, have these cancer-fighting properties.

Turnips
Turnips and turnip greens are highly nutritious and offer various health benefits. Turnips are rich in glucosinolates and flavonoids, which have been linked to a reduced risk of cancer. These plant compounds provide antioxidant activity and proven anticancer effects. Furthermore, glucosinolates have anti-inflammatory properties. Glucosinolates break down into indoles and isothiocyanates. One specific indole found in turnips, called arvelexin, has been shown to block pro-inflammatory compounds. Isothiocyanates are compounds that can stop the growth of microbes and bacteria. Turnip greens are also rich in vitamins K and A, which are better absorbed by the body when consumed with fats. Vitamin K helps prevent excessive bleeding, while vitamin A is important for eye, skin, and lung health. Additionally, turnip greens contain high levels of folate, which supports the production of red blood cells and helps prevent developmental irregularities in fetuses.

Winter Squash
Winter squash is a good source of carotenoids, such as beta-carotene, lutein, and zeaxanthin. It also contains protein, vitamin C, vitamin B6, fiber, magnesium, and potassium. While specific research on the health benefits of winter squash is limited, it has been used in some cultures as a medicinal plant to treat conditions like diabetes, high blood pressure, cancer, high cholesterol, and inflammation.

Sources:
https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#TOC_TITLE_HDR_3
https://www.healthline.com/nutrition/benefits-of-cauliflower#TOC_TITLE_HDR_7
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8911768/
https://www.healthline.com/nutrition/foods/cranberries#nutrition
https://www.uclahealth.org/news/why-you-should-consider-adding-ginger-to-your-diet
https://www.healthline.com/nutrition/benefits-of-grapes#15.-May-support-sleep
https://www.healthline.com/health/food-nutrition/green-beans#protein
https://www.healthline.com/nutrition/mango#2.-Low-in-calories
https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/
https://www.healthline.com/nutrition/turnip-nutrition#benefits
https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/