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Pumpkins and Apples: Fall Foods for Thought

Fall's brilliant colors are in full bloom. With this season comes a variety of hearty fruits and vegetables that are great for your health, such as apples and pumpkins. While they may be great for fall activities like bobbing for apples or carving pumpkins, Chicagohealers.com practitioners Dr. Helen Lee and Dr. Melody Hart point out the many health benefits of these two power foods.

"Fresh fruits and vegetables will always provide the most nutrients and natural enzymes that the body can use more readily, so it is important to take advantage of the health benefits of apples and pumpkins while they are in season," says Dr. Helen Lee.

Here is a breakdown of the benefits of apples and pumpkins just in time for their peak season:

According to Dr. Lee, pumpkins contain the following benefits:

Nutrient-rich:

  • Provide vitamin C and E, iron, zinc, magnesium and potassium, which support the health of organs such as kidneys, bladder and prostate.
  • Contain both beta and alpha carotenoids, which are antioxidants that help prevent cell damage.
  • Supply lutein, which supports healthy eyes.

    • Beneficial to Health:

  • Aid in ridding the body of parasites and other unwelcomed digestive inhabitants.
  • Contain healthy essential fatty acid oils.
  • High in protein; 1 ounce of seeds provides about 7 grams.

    • Easy Ways to Incorporate in Diet:

  • A handful of raw pumpkin seeds as a snack or mixed with trail mix, or on top of cereal.
  • Pumpkin seed butter spread on toast.
  • Pumpkin pie/desserts/pancakes/waffles.
  • Pumpkin baked or browned with spices in risotto, chili, rice or spaghetti.

    • According to Dr. Hart, apples are important in the diet for the following reasons:

    Quintessential for Health:

  • Low in fat and calories.
  • Enzyme-rich energy food, which helps break down and digest other foods.
  • Reduce risk of colds and flu.
  • Improve ability of intestinal muscles to move waste through and help lower cholesterol levels.

    • Regulate Blood Sugar:

  • Help prevent hypoglycemia and diabetes.
  • Keep blood glucose levels up to help feel full longer.

    • Packed with Nutrients:

  • Pectin fiber binds and helps eliminate gut toxins, keeping the GI tract healthy and act as a natural stimulant (green apples contain more pectin).
  • Great source of vitamin A carotenes for antioxidant activity, the flavonoid quercitin as well as vitamin C.

    • Help Fight Disease:

  • Bone protection.
  • Asthma relief.
  • Alzheimer's prevention.
  • Cancer prevention (lung, breast, colon and liver cancers).
  • Diabetes management.
  • Lower cholesterol.

    • Learn more by reading Say Ahhh-ples: The Appeal of Apples for First-time Eaters and Perfect Pumpkin: This Orange Vegetable Is a Great Option for Babies and Toddlers.

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