How to eat autumn fruits

 How to eat autumn fruits

Gone are the days of strawberries and sweet apricots, crunchy salads and juicy tomatoes… Don't regret it, the rich autumn comes with delicious substitutes, which help you keep your eating habits healthy and even lose weight.

Autumn is the season of intense green, dark yellow and bright orange, and these colors mean fruits rich in phytonutrients that fight diseases. The more colorful they are, the more benefits they bring you. So today I present you the healthiest autumn fruits, which you should include daily in your diet without gaining weight.

Pumpkin (26 calories / 100 g)

You don't even have to like the famous Halloween, because pumpkins are much better than scary decorations. The bright orange color of pumpkin is a clear indication that it is rich in an important antioxidant, beta-carotene, as well as vitamin C and folic acid. Beta-carotene reduces the risk of developing certain types of cancer and protects you against heart disease. You can eat baked pumpkin in the form of puree or cream soup, but also as an easy-to-prepare dessert.

Even the seeds are full of nutrients, being on the 2nd place after the hemp seeds in protein content, but also a good source of zinc and Omega-3 fatty acids, which reduce the risk of heart disease. But pay attention to the quantity! A cup of pumpkin seeds (about 20 g) means 100 Calories! Eat them raw to preserve their quality fats. You can mix them in the morning cereal or you can eat them as an afternoon snack.

You can eat baked pumpkin as a delicious morning snack or as a dessert after lunch, and you can eat pumpkin cream soup without problems at dinner with a few sprinkled seeds, instead of croutons.

Chestnuts (97 Calories / 100 g)

Although they are sweet, have a low glycemic index, are aromatic and full of nutritional benefits. They are rich in fiber, minerals and vitamins, help lower bad cholesterol and improve circulation, being recommended for varicose veins and thrombophlebitis.

The simplest and most dietary recipe is that of chestnuts baked for 20 minutes in the oven, after you have moistened and notched their skin. The creamy consistency of ripe chestnuts can be added to soups and fillings, but it can also become a delicious dessert if mixed with cocoa, cashews and natural Stevia sweetener. If you have a stricter diet, they can become a delicious lunch puree, prepared in the same way as potatoes, but much more nutritious!

Chestnuts can also be ground and added to breakfast cereals or smoothies.

Apples (52 Calories / 100 g)

As I have told you on other occasions, the daily apple that can keep the doctor away is not a myth. Apples contain flavonoids, some of the most powerful antioxidants known, which lower the risk of heart disease, heart attack and several types of cancer.

Whatever variety you choose, you can consume them as a snack or as a dessert. You can add them sliced ​​or grated to cereals, but you can integrate them into delicious salads and desserts. Baked apple with cinnamon is a classic, low-calorie and excellent dessert for a cool and fragrant autumn afternoon.

Quince (57 Calories / 100 g)

They are rich in potassium and magnesium salts that regulate vascular pressure, and the pectin in the composition maintains the health of the digestive mucosa. Moreover, the antioxidants in quince (vitamin C) are a real enemy for free radicals, thus reducing the risk of cancer. Eaten in the morning, on an empty stomach, strengthens the gums and helps to remineralize the teeth while eliminating toxins from the body and relieving fatigue. No matter how you eat them - raw, baked, dried or cooked - quinces retain their qualities. If you don't like them raw, boil them for about 30 minutes and puree them.

Pears (58 Calories / 100 g)

They are a food rich in soluble fiber (an average pear provides 4 g of fiber). They are sweet, juicy and fragrant and can be eaten as a snack, as a dessert or in salads, but they can be an integral part of smoothies or purees.

Grapes (69 Calories / 100 g)

In general, grapes, pears and plums are bypassed by many dieters, which is not a very good idea. You need to find out how much you can eat, in order to benefit from the quality nutrient packages they contain.

Grapes have a high water content and are good for hydration. If you know that 100 g of grapes have about 70 calories, that means you can safely eat a 150 g snack (ie 105 calories). But be careful - eat them in the first part of the day, if you want to lose weight.

Autumn remains the undisputed queen of delicious vegetables and fruits, which you can enrich your diet with nutrients that rejuvenate you and help you lose weight. Add as many autumn vegetables to your diet daily, whether raw, steamed or cooked, and eat the fruit in smoothies, salads (even combined with vegetables) or desserts. The effects on the figure and well-being will be spectacular!