7 Healthiest Fall Fruits for Immunity, Energy, and Heart Health
Healthiest Fall Fruits for Immunity: Fall is a bountiful season for fruit that can support your immune system before cold and flu season ramps up. The harvest also offers year-round benefits for your heart and overall health.
1. Apples
Apples contain plenty of soluble fiber in the form of pectin and powerful polyphenols and antioxidants, which can support your heart by helping keep cholesterol levels in a healthy range.
Apples also contain vitamin C and probiotics, which help out your immune system. They also have a neat flavonoid called quercetin that may have anti-inflammatory effects.
Add nut butter to sliced apples for a satisfying snack or chop one up to top oatmeal or salads.
2. Pears
Healthiest Fall Fruits for Immunity, Pears are another great source of pectin, and your gut will thank you for the soluble fiber. A healthy, happy gut supports your immune system.
The polyphenols in pears may have anti-inflammatory effects and help prevent oxidative stress, which can contribute to the risk of heart disease.6 The vitamin K in pears helps your blood clot normally and keeps your cardiovascular system in shape.
Pair pears with heart-healthy walnuts and probiotic-packed goat cheese for a tasty salad or try grilling or roasting sliced pears and drizzling them with honey, olive oil, or balsamic vinegar for a side dish.
3. Grapes
Grapes may be small, but they’re packed with vitamins A, C, D, E, K, and B-complexes that support a strong immune system, plus important minerals like copper and manganese.
The potassium in grapes helps keep your blood pressure under control, which is important for your heart health.10 Plus, deep red and purple grapes contain antioxidants called resveratrol and anthocyanins, which have also been linked to cardiovascular health benefits.
Pop some grapes in the freezer for a sweet treat or slice them to freshen up a salad or roast with olive oil and herbs for savory meals.
4. Persimmons
Persimmons have immune-boosting beta-carotene, plus plant-based polyphenols called tannins, which also support heart health due to their anti-inflammatory effects.
Healthiest Fall Fruits for Immunity, Some people enjoy eating persimmons like an apple, but they are also pretty versatile. Top a smoothie bowl or overnight oats with the fruit, or add them to a salad with greens and feta for a hint of sweetness.
5. Pomegranates
The polyphenols in pomegranates fight inflammation and may help prevent problematic plaque from building up and hardening in your arteries.
Punicalagin is a powerful polyphenol that may have heart-protecting properties. The fruit also has immune-boosting vitamin C and compounds that support a diverse gut microbiome. Some studies suggest that pomegranate juice and extract might even have antimicrobial powers.
Pomegranate arils are perfect to sprinkle on Greek yogurt or salad greens, and can be easily blended into a smoothie.
6. Figs
Figs are another great way to add some blood-pressure-supporting potassium to your day, plus prebiotics that keep the microbes in your gut balanced.
Healthiest Fall Fruits for Immunity, The natural sweetness of figs paired with the fiber content can make them satisfying without spiking your blood sugar.
Figs add a dash of natural sweetness to salads, make excellent toppings for wholegrain toast, and can be stuffed with turkey, ricotta, or herbs.
7. Cranberries
Certain compounds in cranberries that have been deemed helpful for UTI prevention, proanthocyanidins (PACS), may also benefit your cardiovascular system because they help your blood vessels function.
Antioxidants in cranberries also support a strong immune system, and some research suggests that cranberry extract might even have some effect against pathogens like viruses.
Cranberries are good in sauces and delicious baked into multigrain muffins or oat bread. Add them to a pot with beans and veggies to make curry or soup.
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