隨著秋起夏落，一些蔬菜水果也迎來了自己成熟營養(yǎng)的黃金時期，在蔬果市場里整裝待發(fā)等待顧客的光臨和選購。例如像蘋果、南瓜和西葫蘆這樣的優(yōu)良蔬果，我建議大家可以在秋天這段時間里多多食用。當大家在為自己的家人準備當季的飯菜時，請一定要將下列的12種優(yōu)質(zhì)食物添加到您的購物清單當中。

蘋果：也許是因為“一天一蘋果，醫(yī)生遠離我”的說法，在美國人當中，蘋果僅次于香蕉，位列日常最受歡迎的水果第二名。盡管我們需要注意每日不要攝取過多的果糖，同時也要盡量避免幾乎全是水果的飲食方式，但是享用一整個甜美的蘋果還是對你的健康非常有好處的。

研究發(fā)現(xiàn)，蘋果，尤其是蘋果的果皮內(nèi)，含有豐富的抗氧化劑和抗癌的植物化合物。此外，蘋果也因為能夠促進腸胃健康消化能力而受到人們的喜愛，一個中等質(zhì)量的蘋果所含的纖維素含量就有大約4.4克。

為了確保你能夠吸收到蘋果內(nèi)所包含的優(yōu)質(zhì)黃酮和多酚，你得吃掉一整個蘋果，當然包括蘋果皮在內(nèi)。但是因為蘋果是最容易受到農(nóng)藥污染的水果之一，所以你得盡量挑選有機的蘋果。這樣的蘋果，它的皮會比果肉要緊實得多了。

甜菜：甜菜根含有大量的纖維和抗感染的維生素C，同時還含有能夠幫助人體排毒、消炎和降低血壓的營養(yǎng)素。作為有利于人體健康的硝酸鹽的來源，食用甜菜能夠提高人體所需的一氧化氮的含量。

此外，甜菜根也有助于人們抵抗癌癥的侵害，特別是乳腺癌和前列腺癌。我每天會把的大約1至2盎司的生甜菜榨汁加到果汁中飲用，同時搭配服用發(fā)酵甜菜根粉補充劑。由于甜菜含糖量高，生飲甜菜汁可能不是一個健康的選擇，特別是對于糖尿病患者和胰島素抵抗的人。如果你在做菜時經(jīng)常把甜菜葉給丟掉，那么太可惜了，你應(yīng)該知道甜菜葉可是維生素A和維生素K以及鈣和鉀等對人體有益的營養(yǎng)物質(zhì)的極好來源。

球芽甘藍：甘藍芽可以算是卷心菜家族中最頑強的一員，一點點冰霜都會給它帶來無盡的甘甜，從而也使它們成為理想的秋季時蔬。一杯烹煮過的甘藍芽汁就幾乎飽含了人們每日所需的維生素C和維生素K1。

它們也是維生素B6、膽堿、纖維、錳和鉀的優(yōu)質(zhì)來源。2009年發(fā)表在《食品化學(xué)》雜志上的一項研究向人們強調(diào)了十字花科蔬菜如球芽甘藍、甘藍和花椰菜的化學(xué)預(yù)防疾病特性。

該研究的學(xué)者們指出，這些蔬菜“被發(fā)現(xiàn)對所有測試過的[癌癥]細胞系具有非常有效的抑制其活性作用。這些抗癌特性與在流行病學(xué)和實驗室研究中觀察證實的其他蔬菜所具有的已知抗癌特性是一致的?！?/p>

花椰菜：花椰菜含有許多讓人驚喜的營養(yǎng)成分，包括維生素B6、纖維、鎂、錳、磷和鉀等。此外它還富含天然抗氧化劑，如β胡蘿卜素、山柰酚、槲皮素、蘆丁、維生素C等，它們都可以抵抗自由基對人體的損傷。

花椰菜中還含有抗癌成分蘿卜硫素和異硫氰酸酯，而蘿卜硫素已被學(xué)界證實具有能殺死癌癥干細胞，防止其蔓延的作用。在花椰菜中發(fā)現(xiàn)的蘿卜硫素也有平衡人體血壓和強化腎臟功能的作用。

白蘿卜：據(jù)《日本時報》報道，白蘿卜被認為是日本最受歡迎的蔬菜，其白色的根和綠色的枝葉可以在一年四季當中以各種形式被人們食用：不管是熟的、干的、腌制的、生的還是發(fā)了芽的都可以食用。一千年來，蘿卜已經(jīng)成為了日本料理的一部分，日本國內(nèi)種植和食用的白蘿卜就占到了全世界白蘿卜總量的90%。

磨碎的生的白蘿卜（俗稱蘿卜泥）味道沒那么刺激辛辣，更像是調(diào)味的辣根。這種隨處可見的日本調(diào)味品可以搭配許多肉類和魚類菜肴，還可以添加到蕎麥面和天婦羅的蘸醬中。特別是在冬季的月份里，蘿卜干和腌蘿卜可是日本菜肴當中的重要主食。一些人會將白蘿卜泥與原味酸奶和蜂蜜攪拌在一起，據(jù)說，這種混合食用的方式可以促進人體機能的規(guī)律性。與甜菜一樣，不要扔掉白蘿卜葉子，它們也是可以食用的。

甘藍菜：甘藍菜是一種富含抗氧化劑、鈣、纖維和維生素A、維生素C和維生素K的大型蔬菜。甘藍菜中的類胡蘿卜素、葉黃素和玉米黃質(zhì)有助于保護眼睛免受黃斑變性病的傷害。

一杯這種綠色健康的蔬菜汁含有大量的維生素C和大約相當于一杯牛奶所含的一半的鈣質(zhì)。它還提供植物性歐米珈—3脂肪酸和18個氨基酸。甘藍菜所具有的抗炎作用據(jù)說有助于預(yù)防關(guān)節(jié)炎、自身免疫性疾病和心臟病。

研究表明，甘藍可以幫助降低患心臟病的風(fēng)險，因為它能優(yōu)化你的膽固醇，包括提高高密度脂蛋白。而甘藍菜所含的抗癌蘿卜硫素和吲哚-3-甲醇也是建議人們食用甘藍的其他重要原因。

金橘：這種微小的橙黃色水果，像一個橢圓形的橙子，有一絲甜甜的、香甜的味道和一絲淡淡的苦味。與其他柑橘類水果不同的是，金柑外部包裹的果皮味道甜美，也是可以食用的。

金橘是一種低卡路里的水果，100克新鮮金橘只含有71的卡路里。這種水果富含抗氧化劑、維A、維C和維E，并含有黃酮類抗氧化劑，比如葉黃素和玉米黃質(zhì)。盡管金桔一整個吃下去味道特別好，但是金桔也含有一定量的果糖，所以我建議你偶爾吃，不要多吃。

金桔也可以摻入水果沙拉中，或者用作鴨肉和其他肥肉的釉料。它們是家禽餡料的優(yōu)良添加劑，也是用作甜點的首選。

石榴：雖然在美國人們通常把石榴榨汁飲用，我仍然建議你把石榴整個食用。盡管用嘴咀嚼石榴中600個左右的充滿果汁的種子囊（稱為假種皮）很費勁，但您將享受到酸甜的美味，以及石榴給您的身體帶來的許多健康益處。

但是，就像蘋果一樣，石榴的大部分植物性多酚和有益的化學(xué)成分都堆積在相對苦澀的果皮當中。但它可以曬干或研磨成粉末放入膠囊，用作為每日的健康營養(yǎng)補充。

研究顯示，吃石榴可以幫助人們預(yù)防阿爾茨海默病和某些癌癥的發(fā)生，增加血液流向心臟，緩解與骨關(guān)節(jié)炎相關(guān)的炎癥，并幫助人體維持血壓和膽固醇的平衡。如果你把半杯石榴籽拌進蔬果沙拉里食用，你會吸收到大量的抗氧化劑和4克纖維量，以及適量的鈣、鎂、鉀和維生素C。

一份100克的石榴（約半杯）含有大約7克的果糖。當你在飲食中添加石榴時，請記住，如果你身體健康，我建議你每天的果糖攝取量限制在25毫克甚至更少，如果你身患其他慢性病時，則控制在15毫克以下。

南瓜：南瓜是最典型的秋季農(nóng)產(chǎn)品之一。在慶祝萬圣節(jié)期間，南瓜被人們精心雕刻，在感恩節(jié)的餐桌上也以南瓜派的形式作為裝飾。除了用作裝飾品和南瓜派食用之外，南瓜的種子（南瓜籽）也是有用的。南瓜種子富含鎂、植物性歐米茄—3脂肪和鋅。而若想要獲得健康的歐米茄—3脂肪，你必須把南瓜籽生吃。

如果你喜歡吃烘烤過后的南瓜籽，你也可以自己控制烘烤的溫度和時間。為了達到最佳效果，可以在生南瓜籽上撒上一些粉紅色喜馬拉雅鹽，然后在華氏170度（75攝氏度）以下烘烤15到20分鐘。然后，可以把烤好的南瓜籽放在密封的容器里保存。

胡桃南瓜：想要烹飪富含維他命A和維他命C以及葉酸和鉀的胡桃南瓜菜肴，一種較為普遍流行的簡便方法就是將其切塊或半塊進行烘焙或蒸煮。雖然它不需要增加其他調(diào)料，但你也可以在享用時放上一大塊黃油和少量的鹽。另外，為了強調(diào)突出它的自然甜味，你也可以用蜂蜜和肉桂進行點綴，讓它看起來像甜點一樣。

考慮到大多數(shù)南瓜品種所含有的淀粉質(zhì)，人們通常會想要食用這種秋季作物。然而，如果你想要食用同樣富含營養(yǎng)的胡桃南瓜皮，你應(yīng)該盡可能的選擇有機品種。南瓜如果貯藏良好，有些品種在寒冷陰暗的地方可以保存數(shù)月之久。

唐萵苣（瑞士甜菜）：雖然不像甘藍菜那么受歡迎，但是瑞士甜菜中含有許多與甘藍菜相似的營養(yǎng)物質(zhì)，例如大量的維生素A(如β-胡蘿卜素)、維生素C和維生素K。瑞士甜菜的菜葉所展現(xiàn)的鮮艷的色彩表明其富含的植物營養(yǎng)元素，這些營養(yǎng)元素因其消炎和抗氧化特性而受到人們的喜愛。

這些營養(yǎng)元素當中還有山柰酚，一種被認為具有保護心臟功能的類黃酮，以及丁香酸，眾所周知，它有助于調(diào)節(jié)人體的血糖。與甜菜相似，瑞士甜菜中提供了β植物色素，研究證明，β植物色素能夠促進人體的第二階段排毒進程。此外它還含有谷胱甘肽，它也是非常優(yōu)質(zhì)的抗氧化劑。

一杯煮熟的瑞士甜菜汁富含大量對人體有益的鈣和鉀，以及3.7克促進腸胃消化的纖維。如果你有患腎結(jié)石的可能性，那么請一定要記住，瑞士甜菜中富含草酸鹽，這是自然產(chǎn)生的物質(zhì)，如果它們過度積聚在你的體內(nèi)，尤其是在你的腎臟中，可能會給你帶來腎結(jié)石的相關(guān)問題。你可以把瑞士甜菜做成沙拉、冰沙或蔬菜汁享用，或者像菠菜那樣稍微蒸煮或拌炒即可。像所有的蔬菜一樣，吃有機的食物會讓你的身體更健康。

紅皮蘿卜和蘿卜葉：紅皮蘿卜的根和綠葉都有點苦，但是都是營養(yǎng)可以食用的。紅皮蘿卜的根是煲湯和燉菜的一種很好的佐料，它具有較為溫和的味道，在烹調(diào)的時候可以看到里面土豆般的紋路。

你也可以通過蒸煮紅皮蘿卜菜葉的烹調(diào)方式來減少它們的苦味，或者把它們和柑橘醋醬一起攪拌來平衡紅皮蘿卜本身具有的較為生嗆的味道。這樣的紅皮蘿卜烹煮方式還可以讓蘿卜在食用咀嚼的時候發(fā)出清脆的嘎吱聲。

★以上內(nèi)容翻譯至外文醫(yī)學(xué)養(yǎng)生資訊，部分內(nèi)容有刪改

原文：

12 Fall Superfoods to Put on Your Grocery List

Written by Dr. Joseph Mercola

As summer gives way to fall, I invite you to consider eating some of the superfoods that are at their peak this time of year. Certain fruits and vegetables are more readily available locally during fall, including apples, pumpkins and squash.When preparing your seasonal menu, be sure to add some of these 12 fall superfoods to your grocery list. 

Apples

Apples ranked second behind bananas in 2017 as the fruit most frequently eaten by Americans, perhaps due to the adage 'an apple a day keeps the doctor away.' While you'll want to keep a close eye on your total daily fructose intake, and most certainly avoid an all-fruit diet, eating whole fruit like apples can be beneficial to your health.

Research suggests apples are a great source of antioxidant and anticancer phytochemicals, most of which reside in the skin. Apples are also prized for their ability to promote healthy digestion, with one medium apple boasting about 4.4 grams (g) of fiber. 

To ensure you receive the best of the flavanoids and polyphenols apples have to offer, you'll want to eat the whole fruit, including the skin. Because apples are one of the most pesticide-contaminated foods, you'll want to buy organic. However, the apple peel is far more concentrated than the flesh.

Beets and beet greens

Beetroot contains high amounts of fiber and infection-fighting vitamin C, as well as nutrients that help you detoxify, fight inflammation and lower your blood pressure. As a source of healthy nitrates, the consumption of beets boosts your nitric oxide levels.

Beetroot may also help combat cancer, particularly cancers of the breast and prostate. I include about 1 to 2 ounces of raw beets in my daily smoothie and also take a powdered fermented beetroot supplement. Due to beets' high sugar content, raw beet juice may not be a healthy choice for you, especially if you have diabetes or are insulin resistant. If you routinely discard beet greens, you should know they are an excellent source of vitamins A and K, as well as calcium and potassium. 

Brussels sprouts

Brussels sprouts are some of the hardiest members of the cabbage family and a touch of frost brings out their sweetness, making them an ideal fall food. One cup of cooked Brussels sprouts contains nearly all of your recommended dietary allowance (RDA) for vitamins C and K1.

They're also a good source of vitamin B6, choline, fiber, manganese and potassium. A 2009 study published in Food Chemistry highlighted the chemopreventive properties of cruciferous vegetables such as Brussels sprouts, kale and broccoli.

The study authors noted these vegetables were 'found to possess very potent inhibitory activities against all tested [cancer] cell lines. These properties are in agreement with the known anticancer properties of these vegetables observed in both epidemiological and laboratory studies.'

Cauliflower 

Cauliflower contains an impressive array of nutrients, including vitamin B6, fiber, magnesium, manganese, phosphorus and potassium. It also is packed with natural antioxidants, such as beta-carotene, kaempferol, quercetin, rutin, vitamin C and others, which defend against free radical damage.

Cauliflower contains the cancer-fighting compounds sulforaphane and isothiocyanates, the former of which has been shown to kill cancer stem cells responsible for its spread. The sulforaphane found in cauliflower may also help improve your blood pressure and kidney function. 

Daikon radish

According to The Japan Times, daikon radish is considered Japan's most popular vegetable, with its white roots and green tops eaten year-round in various forms: cooked, dried, pickled, raw and sprouted. Radishes have been part of Japanese cuisine for millennia and 90 percent of daikon radishes are grown and consumed in that country.

Raw grated daikon (known as daikon oroshi) has a taste less pungent than, but similar to, horseradish. This ubiquitous Japanese condiment is served with many meat and fish dishes, and is also added to sauces for soba noodles and tempura. Particularly during the winter months, dried daikon and pickled daikon are important staples of the Japanese diet.

Some mix daikon oroshi with plain yogurt and honey to make a concoction that is believed to promote regularity. Similar to beets, don't throw away radish greens; they're edible. 

Kale  

Kale is a powerhouse vegetable loaded with antioxidants, calcium, fiber and vitamins A, C and K. The carotenoids, lutein and zeaxanthin found in kale help protect your eyes against macular degeneration.

A 1-cup serving of this healthy green contains significant amounts of vitamin C and about half as much calcium as a cup of milk. It also provides plant-based omega-3 fatty acids and 18 amino acids. Kale's anti-inflammatory properties are said to help prevent arthritis, autoimmune diseases and heart disease.

Studies suggest kale can help reduce your risk of heart disease because it optimizes your cholesterol, including raising your high density lipoprotein (HDL). The presence of cancer-fighting sulforaphane and indole-3-carbinol are other reasons to eat kale.

Kumquats 

This tiny yellow-orange fruit, which resembles a small oval orange, boasts a sweet-yet-tangy flavor and a hint of bitterness. What sets kumquats apart from other citrus fruits is the fact its skin and zest are sweet and can be eaten.

Kumquats are a low-calorie fruit, with 100g of fresh kumquats containing just 71 calories. This fruit is rich in antioxidant，vitamins A, C and E and contains flavonoid antioxidants such as lutein and zeaxanthin. While kumquats are delicious when eaten whole, they do contain fructose so I suggest you eat them only occasionally.

Kumquats can also be incorporated into fruit salads or used as a glaze for duck and other fatty meats. They are a fine addition to poultry stuffing and can also be used as a dessert topping.

Pomegranates 

While popularized in the U.S. in juice form, I recommend you consume pomegranates as a whole fruit. Even though it takes concentrated effort to extract the 600 or so juice-filled seed sacs (called arils) found in the average pomegranate, you'll be rewarded with not only a wonderful tart flavor, but also a number of health benefits.

But, just like apples, the bulk of the polyphenols and phytochemical benefits are stacked away in the peel that is relatively bitter. But it can be dried and powdered and put into capsules and taken as a supplement.

Research has shown eating pomegranates may protect you against Alzheimer's disease and certain cancers, increase blood flow to your heart, soothe inflammation associated with osteoarthritis and help maintain your blood pressure and cholesterol balance. If you toss a half cup of pomegranate seeds into a salad, you'll receive a slew of antioxidants and 4g of fiber, as well as a decent amount of calcium, magnesium, potassium and vitamin C.

A 100g serving (about one-half cup) of pomegranates contains roughly 7 g of fructose. When adding pomegranates to your diet, keep in mind that I recommend limiting your daily fructose intake to 25 milligrams (mg) or less if you are healthy and less than 15 mg if you are dealing with a chronic illness.

Pumpkins 

Pumpkins are among the most quintessential fall produce. While they are artfully carved in celebration of Halloween, pumpkins also feature prominently on Thanksgiving tables as decorations and, of course, in the form of pumpkin pie. Beyond decorations and pie, pumpkin is useful for its seeds. Pumpkin seeds are a convenient source of magnesium, plant-based omega-3 fats and zinc. To obtain the healthy omega-3 fats, you must eat pumpkin seeds raw.

If you prefer to eat the seeds roasted, do so yourself as a means of controlling the roasting temperature and time. For best results, sprinkle raw pumpkin seeds with pink Himalayan salt and roast them at no more than 170 degrees F (75 degrees Celsius) for 15 to 20 minutes. Store roasted pumpkin seeds in an airtight container.

Squash 

A popular way to prepare butternut squash, which is high in vitamins A and C, as well as folate and potassium, is to simply bake or steam it in chunks or halves. Although it needs no enhancement, you may enjoy squash with a pat of grass fed butter and a dash of salt. Alternately, to accent its natural sweetness, you can top it with honey and cinnamon to give it a dessert-like presentation.

Given the starchy nature of most squash varieties, you'll want to eat this fall crop in moderation, however. If you eat the skin, which is nutrient rich, you should opt for organic varieties. Squash stores well and some varieties will last for several months when maintained in a cool, dark place.

Swiss chard 

While not as popular as kale, Swiss chard packs many of the same nutritional benefits, such as high amounts of vitamins A (as beta-carotene), C and K. The vibrant array of colors associated with Swiss chard signal the presence of phytonutrients that are prized for their anti-inflammatory and antioxidant properties.

Among them is kaempferol, the flavonoid regarded for its cardioprotective properties, and syringic acid, which is known to help regulate your blood sugar. Similar to beets, Swiss chard provides betalain pigments, which have been shown to support your body's Phase 2 detoxification process involving glutathione, the 'master antioxidant.'

One cup of cooked Swiss chard provides healthy amounts of calcium and potassium, as well as well as 3.7g of digestion-boosting fiber. If you are prone to kidney stones, keep in mind Swiss chard is high in oxalates, which are naturally-occurring substances that can become problematic if they overaccumulate inside your body, namely in your kidneys. Enjoy Swiss chard in salads, smoothies or vegetable juice, or lightly steamed or sautéed as you would other leafy greens like spinach. Like all vegetables, it's healthier when eaten organically.

Turnips and turnip greens 

Turnip taproots and their greens, which are somewhat bitter, are both edible and nutritious. Turnip taproots are a hearty addition to soups and stews, have a mild flavor and bring forth a potato-like texture when cooked.

You can steam turnip greens to reduce their bitterness or toss them with a citrus vinaigrette dressing to balance out the sharp taste. Cook turnips in a manner that allows them to retain some of their characteristic crunch.

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