Dr Corbin shares her wisdom of how to take advantage of mother natures pharmacy by eating fall foods. Our outside environment influences our internal environment. In Chinese Herbal Medicine, fall is associated with wind and dryness. As the Fall weather makes our environment drier and cooler, it is also a time when allergies, asthma, eczemas may flare up and common colds increase. Read on to hear how nature accommodates these changes by providing us with seasonal foods that should promote lubrication in the body, boost our immune system and increase our energy.
Her hope is to inspire you to eat fall foods as she delve’s into their health benefits, and discover how these seasonal favorites not only make our dishes more delicious but also provide us with essential nutrients so that we get to enjoy optimal health at this time of transition in nature……even in perpetually sunny Florida!
Brussels Sprouts have Disease Fighting Power
These little green gems are extraordinarily healthy and boast stunning levels of phytochemicals, vitamins, minerals (including lots of vitamins C and K), and fiber. They also help fight cancer, lower cholesterol, promote weight loss, and keep your bones strong and healthy.
Pumpkin Spice Rescues Your Digestion
Spices in pumpkin spice have a rich history in traditional medicine for addressing gastrointestinal issues. Among them, allspice and clove have been used as ancient remedies for indigestion and bloating.
Additionally, ginger has been a focal point of clinical research, particularly in the treatment of nausea and vomiting.
Many of the spices that we love at this time of the year possess anti-inflammatory properties. For example, compounds such as 6-Gingerol, eugenol, and cinnamaldehyde, found in ginger, clove, and cinnamon, respectively, have been researched in various inflammatory-related conditions. These compounds appear to slow down specific inflammatory responses.
Cinnamon, for instance, contains a special factor that may help to improve the function of parts of the pancreas that produce insulin and other hormones that regulate blood sugar. Cinnamon, in its various forms, has been shown to lower blood sugar and improve insulin sensitivity.
Winter Squash Is Packed With Vitamin A for Better Eye Health
Don’t let the name confuse you — the term “winter squash” encompasses any squash harvested in the fall, such as spaghetti squash, acorn squash, and butternut squash.
Butternut, spaghetti, and acorn squashes in fall are the best time to eat them, as they are loaded with beta-carotene, vitamin A, magnesium, potassium, and fiber. There are 5,920 micrograms (mcg) of beta-carotene in 1 cup of butternut squash per the USDA. This plant pigment, which gives squash its orange hue, according to the Cleveland Clinic, is converted by the body into vitamin A, according to the National Institutes of Health (NIH). Vitamin A is beneficial for immunity and eye health, and is important to maintain the heart, lungs, and kidneys, notes the NIH. With 1 cup of butternut squash, you get 745 mcg, which is almost 83 percent of your DV, making it an excellent source.
A cup of cubed butternut squash is also a good source of several nutrients, including fiber, with 2.8 g, as well as magnesium and potassium, according to the USDA. More fiber means better pooping.
Sweet Potatoes Are Loaded With Vitamins A and C for Immune Perks
This starchy comfort food comes with many health perks. Sweet potatoes contain a lot of nutrients — fiber, vitamin A, and vitamin C just to name a few. In fact, a medium sweet potato packs 3.6 g of fiber (so 13 percent of your DV, making it a good source), according to the USDA. The same portion has 1,150 mcg of vitamin A (which is over 100 percent of your DV, so easily an excellent source) and 18.2 mg of vitamin C (which is 20 percent of your DV, making it an excellent source as well), according to the USDA.
Pears Are a Great Fruit for Heart-Friendly Fiber
People overlook pears, but they deserve more love. According to Chinese medicine, pears are considered a nourishing and healing food in Fall. These juicy fruits are similar to apples in nutrition but have even more filling fiber. A medium pear has an impressive 5.5 g of fiber (which is about 20 percent of your DV, making it an excellent source), according to the USDA, and it’s just 101 calories.
You’ll also score almost 8 mg of vitamin C (about 9 percent of your DV) and 206 mg of potassium (which is about 4 percent of your DV), in a medium pear, according to the USDA. Potassium is crucial for helping your cells function at their best, notes Harvard Health Publishing: Potassium regulates the heart and keeps your muscles and nerves working as they should.
A small study published in February 2019 in Food & Function found that when study participants with metabolic syndrome — a cluster of conditions including diabetes, high blood pressure, and obesity — ate two pears daily, they experienced improved heart health and other important health markers.