TOP 10 autumn foods

Autumn is the season that brings most of the fruits of nature, whether you go into the forest, in the vineyard or in a simple walk. The fruits of autumn are all around us. Find out what are the best and healthiest autumn foods and how to prepare them to maintain health. Take advantage of the last sunny days of the year and go to the nature with family or friends, pick healthy fruits and enjoy tasting them!

Top 10 favorite autumn foods:

1.Pumpkin - contains high levels of antioxidants, carotene, vitamin C and E. Its medicinal ingredients can lower the risk of cancer, heart disease, cataracts and stroke. Pumpkin will do much good, whether it is consumed raw (as grated carrots), steamed, roasted in the oven or in addition to stews. Pumpkin calms nervousness and improves sleep. This delicious vegetable is also suitable for children, the most famous dish made from pumpkin is delicious cream soup.

2. Chestnut - a source of vitamins C, K, B1, calcium, iron and potassium. Healing properties of chestnuts will favor tired and apathetic people, those who want to strengthen the muscles, convalescents and anemic individuals, athletes, and even those who are troubled with constipation. It is good for the treatment of respiratory problems such as coughing. It gives dishes sweet taste, so except for the cakes, you can use it to prepare sauces or fillings for chicken and turkey.

3. Mushroom - contains very little cholesterol and virtually no fat and sodium in its composition. It contains a complex of vitamin D, releases energy from fats, proteins and carbohydrates in food. Some types of mushrooms stimulate the immune system and are good in the fight against cancer. Mushrooms can be consumed by diabetics because they do not contain oil and promote normal functioning of the liver, pancreas and endocrine glands. For vegetarians is extremely important that often consume mushrooms because they are the main source of the necessary ingredients not found in fruits and vegetables. Sauces, soups, fried, in omelettes with eggs, baked in a pan or in an oven…

4. Walnut - a fabulous source of valuable nutrients. It contains antioxidants, high-quality fat acid, iron, calcium, magnesium, phosphorus, zinc, manganese, selenium, vitamin B, E and K. Walnut prevents breast cancer, protects against diabetes, rich in antioxidants, improves brain, relieves stress, helps with insomnia, nourishes the skin and reduces inflammation. In addition to cakes, with walnuts you can prepare excellent pasta, salads, fried turkey or add them to a morning smoothie.

5. Pomegranate - this fruit is extremely rich in flavor and medicinal properties. It contains a number of important antioxidants, which protect the body from free radicals. These harmful radicals cause numerous health problems, such as breast cancer, prostate and lung cancers. It contains enzymes that help prevent damage to the cartilage in the body. This helps stop the symptoms associated with artirtitis. Eat it raw or cook divine jam.

6. Beans - have a high energy value. A serving of beans can have from 300 to 500 calories, depending on serving (with vegetables, cereals, sausages, smoked meat). Beans are rich in almost all essential aminoacids, lecithin and minerals; sodium, potassium, calcium, iron, phosphorus, magnesium, zinc. Beans by drying do not lose nutrients. It has been shown that the beans lower cholesterol and triglycerides in the blood, and is recommended to those suffering from atherosclerosis and cardiovascular disease. Ideal in countless combinations of soups, salads or baked in an oven.

7. Grapes- very rich in sugar (16% to 18%, compared with 13% in apple or pear, and 7% in strawberry), grape contains little protein and little fatty substance. As for vitamins and minerals, placed him in middle of the scale when compared to other fruits. The grapes are eaten raw, you can put them in a risotto with red wine or along with the skewered chicken. Use your imagination, make grape juice, vinegar, jam or marmalade.

8. Corn - nutrients in corn are: phosphorus, magnesium, iron, zinc, copper, vitamin B1, B2, B3, Vitamin C, folicacid (vitamin B9). Corn contains more phytic acid than rice or wheat. There are countless ways in which you can add it in the dishes: soups, stews, breads, salads, pastas, polpette... You can bake it or cook and gives the dishes a sweet taste.

9. Plum - a low calorie fruit with nutritional properties: Vitamin C (5 to 8 mg per 100 g, depending on the sort), magnesium, iron and calcium, and particularly it need to be taken due to large amounts of potassium (240 mg per 100 g). Plum gives the fibers in significant quantities. Eating plums may also have effective action on bone health in post menopausal women.

10. Winterstores - nearly all of autumn foods you can save for the winter. It is certainly the most popularc ooking Ajvar – Balkan's spread (peppers, eggplant, garlic, salt, hot pepper) and a variety of fruit jams. Foods can be pickled (peppers, cucumbers, pickles) or frozen. To prepare the food for the winter it is necessary to take some time and effort, but it's worth it because you will all winter eat healthy foods that you made yourself, without adding preservatives.

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