3 products that can protect against diabetes and heart diseases
Which autumn foods are good for health (photo: Freepik)
In the cold autumn season, it's worth adding three healthy foods to your diet that will not only provide vitamins but also help protect against illnesses.
RBC-Ukraine reports on the main autumn foods that are found in almost every household.
In autumn, people often start thinking about vitamins in pill form. However, this is a mistake, as autumn is all about the variety of foods that can provide the body with everything it needs.
Legumes
Legumes are an excellent source of fiber, which improves digestion and is beneficial for the gut microbiome.
In addition, these foods reduce the risk of many diseases, ranging from diabetes to heart conditions. They are also rich in folic acid (vitamin B9).
Legumes naturally have low fat content, and since they are plant-based, they also contain no cholesterol. A serving of legumes (half a cup) contains about 115 calories, 20g of carbohydrates, 7-9g of fiber, 8g of protein, and 1g of fat. Legumes also have a low glycemic index, typically ranging from 10 to 40.
Some common healthy legumes include:
- Chickpeas
- Peanuts
- Black beans
- Green peas
- Kidney beans
- Black-eyed peas
Pumpkin
Pumpkin is packed with vitamins, especially provitamin A, which the body converts into vitamin A.
It is also rich in vitamin C, fiber, magnesium, and vitamin E.
Try eating pumpkin raw, and for this, choose sweet varieties like butternut squash.
The vitamin C content in pumpkins helps strengthen the immune system. Adequate intake of vitamin C is important for the production of white blood cells and antibodies, helping the body protect itself from infections and illnesses.
Additionally, this food is full of antioxidants, including beta-carotene, vitamin C, and vitamin E, which help protect the skin from oxidative damage caused by free radicals. These antioxidants contribute to youthful and glowing skin, making pumpkin a potential ally in the fight against aging.
Pears, apples, and quinces
Apples are rich in vitamins, fiber, quercetin – a flavonoid with anti-inflammatory properties – and pectin. Pears also contain a lot of fiber and vitamins. Quinces are packed with phytonutrients.
The beneficial compounds in pears help fight inflammation, promote gut and heart health, protect against certain diseases, and even aid in weight loss.
In traditional medicine, quince seeds were often used to treat digestive disorders such as constipation and diarrhea.
Earlier, we shared information on how many calories to consume at dinner to lose weight.
Also, read about 5 simple foods that help prolong youth.
Sources: National Institutes of Health, WebMD, Integris Health, and the Telegram page of the medical community Berezhy Sebe (Take Care of Yourself).
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
