Fall fruits like apples, persimmons, cranberries, pears, and pomegranates make for a festive table and have numerous health benefits.
October is National Apple Month so be sure to pack those school or work lunches with a sweet, crispy, crunchy treat. There are more than 7,500 different varieties, so you could try a different one each day for more than 20 years. The United States is the world’s third-largest producer of apples after China and Turkey respectively. In the 1890s, pioneering Idaho farmers began producing apples. The valley between the Snake and Payette rivers is perfectly suited for growing apples of the highest quality. Idaho’s volcanic soil, abundant water supply, terrain, and microclimate provide essential elements to guarantee a superb tasting apple.
Apples are packed with essential nutrients, vitamins, and antioxidants. One medium apple provides 4 grams of soluble fiber and 14% DV of immunity-boosting vitamin C. Kerri-Ann Jennings, M.S., R.D., a registered dietician, notes on EatingWell.com that “Antioxidant compounds found in apples help prevent LDL cholesterol from oxidizing.” Frequent apple eaters have a lower risk of suffering strokes.
One of my husband’s favorite fall foods is a caramel apple. Halloween is National Caramel Apple Day.
Most persimmons are imported from Asia; American-grown species come from the Southeast. Resembling a bright orange peach wearing a leafy cap, persimmons can be considered an even healthier option than apples thanks to their fiber, antioxidants, and minerals. Allow them to ripen at room temperature before eating because underripe persimmons can be extremely tart.
Cranberries taste best October through November, though only 5 percent are sold as fresh produce. Most cranberries are canned, dried, or turned into juice. Research suggests that fresh cranberries can help prevent oral diseases and slow cancer growth. Cranberry concentrate can help prevent urinary tract infections.
You can pair pears with other flavorful fall fruits or snack on the two most popular varieties in the U.S., Bosc or Bartlett, grown on the west coast. Incorporate pears into recipes for breakfasts or salads, or anytime snacks. High in soluble fiber, which helps lower “bad” (LDL) cholesterol, pears are a perfect alternative to apples in lunch boxes.
Pomegranates are held sacred by many ancient religions. Deseeding these sweet fruits can be labor intensive but worth it. Though studies of the health benefits of pomegranates are inconclusive, the fruit’s antioxidants may help prevent breast and colon cancers and reduce the risk of cardiovascular complications like heart attacks.
Fall for these fresh, delicious autumn fruits. Harvest the health benefits and don’t be afraid to try something new.
See https://idahoapples.com/ and https://www.idahopreferred.com/recipes/ingredient/pears/ for recipes.
There are more than 7,500 different varieties of apples, so you could try a different one each day for more than 20 years.