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Diet and Nutrition: Fall Produce

Information from the Nov 2018 Mulford Bulletin Board Display

Fall Produce

Pears are rich in important antioxidants, flavonoids, and dietary fiber and pack all of these nutrients in a fat-free, cholesterol-free, 100-calorie package.

Why They’re Great!

· Vitamin C keeps our immune system strong and helps our bodies heal quickly.

· Fiber helps with healthy digestion and keeps us feeling full.  

· Eating enough fiber has been shown to keep our hearts healthy too.

                                                                                 · Pears are one of the most easily digested fruits.



Pumpkins are great for Jack o’Lanterns.  They also have many of the same health benefits  of other winter squashes.

Why They’re Great!

All  winter squashes provide numerous health benefit that may help reduce the risk of many diseases, including heart and respiratory disease, cancer, diabetes and arthritis:

· High levels of alpha-carotene and beta-carotene, which converts to Vitamin A

· Good source of Vitamin C

· Healthy source of fiber

· Antioxidant and anti-inflammatory compounds

· Polysaccharides that help regulate and/or control blood sugar


Kale is a member of the cabbage family that is very popular in Northern Europe.  It was so popular in Scotland that being invited to  ‘come to kale’ was an  invitation to dinner.

Why It’s Great!

 · Good source of Vitamins C, E, K and the B family
 · Minerals include magnesium, potassium, iron and calcium
 · Contains a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which
                                                                  protect our cells from  damage and our eyes from age-related problems.
                                                                 Dark green leaves even contain small amounts of Omega-3 fats.



Apples are delicious, easy to carry  for snacking, low in calories, a natural mouth freshener, and they are
still very inexpensive.

Why They’re Great!

Apples are a source of both soluble and insoluble fiber.
Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease.

                                                                  The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse 
                                                                  and move food quickly through the digestive system.

                                                                                   Eat apples with their skin.
                                                                                   Almost half of the vitamin C content is just underneath the skin.
                                                                                   Eating the skin also increases insoluble fiber content.

From the USDA site Seasonal Produce Guide