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If we go to the supermarket or local farmer's market, we can’t lose sight of the characteristic fruits and vegetables of the season; we can even taste the different recipes we will make with them! Depending on where you live, the pumpkins, sweet potatoes, apples, blueberries, grapes and many others tempt your palate and inspire your imagination . . .

With their physical characteristics and strong colors, they not only give a special taste to the season, but also provide us with many antioxidants, phytochemicals, vitamins A and C, and fiber; and all these nutrients help us prevent many diseases and stay healthy.

1. Pumpkins:

Besides being used as a decoration, pumpkins are an excellent source of vitamins A and C, as well as fiber and potassium. During the cold season, enjoy them in a delicious hot soup or soufflé.

2. Sweet potato: 

This tuber is much more nourishing than potatoes. It is a good source of antioxidants and vitamin A. It also contains vitamin C, manganese, copper, fiber, vitamin B6, potassium, and iron. You may use it in your favorite recipes instead of potatoes and also as an ingredient in desserts, breads, or cakes.

3. Blueberries:

From summertime's bounty, they are an excellent source of vitamin C, fiber, and natural antioxidants like flavonoids and antocyanines. Many health benefits have been attributed to blueberries, especially related to the urinary system. They have also been used for the prevention and treatment of urinary infections, as well as for some types of kidney stones.

4. Green beans:

The popular  Green Bean Casseroleis not only easy to prepare, but it also provides us with all the nutrients found in this vegetable.Try the low-fat, healthy version we give you. Green beans, besides being low in calories and fat, are a great source of vitamin K, essential to having healthy bones; vitamins A and C, which are antioxidants; and manganese, fiber, potassium, folates, and iron.

5. Apples: 

The characteristic odor of baked apples with cinnamon is a sign that autumn and winter are arriving. The nutritional value of this fruit is unique due to its perfect nutrient combination. Apples contain both soluble and insoluble fiber: one fruit provides more than 10% of the daily recommendation of fiber which helps reduce blood cholesterol and, therefore, the risk of atherosclerosis and heart attack.

Flavonoids give apples their color and fill it with antioxidants; fructose (its main sugar) and fiber help to keep blood glucose within normal values. 

6. Grapes:

All the products that are made from this fruit, like  grape juice and wine, contain high amounts of flavonoids, which are the phytochemicals responsable for its purple color. The grapes with a stronger color have a higher concentration of these heart-healthy substances. Among the benefits that are attributed to flavonoids we find a decrease in the development of blood clots and prevention of atherosclerosis.

Enjoy all these delicious fruits and vegetables that enrich your diet.