 Fall is the perfect time to enjoy apples, though their health benefits can be experienced throughout the year. Apples are source of fiber and contain protective plant compounds like quercetin and pectin.
Quercetin may help control blood sugar and eating foods containing this compound has been associated with decreased diabetes risk. It may also offer protection for your heart. Pectin may help to lower cholesterol though more research is needed. Try adding more apples into your cooking this fall:
Not a fan of apples? Quercetin can also be found in:
REFERENCES: Boyer J and RH Liu. Apple phytochemicals and their health benefits. Nutrition Journal. 2004; 3:5. Brouns F, et al. Cholesterol lowering properties of different pectin types in mildly hypercholesterolemic men and women. European Journal of Clinical Nutrition. 2012; 66: 591-599. Dabeek, WM and MV Marra. Dietary quercetin and kaempferol: bioavailability and potential cardiovascular-related bioactivity in humans. Nutrients. 2019; 11(10):2288. Dhanya R. Quercetin for managing type 2 diabetes and its complications, an insight into multitarget therapy. Biomedicine & Pharmacotherapy. 2022;146:112560. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Medica. 2008;74(13):1608-1624. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health--is the gut microbiota a core consideration?. Nutrients. 2015;7(6):3959-3998. Wojdyło A, Oszmiański J, Laskowski P. Polyphenolic compounds and antioxidant activity of new and old apple varieties. Journal of Agricultural and Food Chemistry. 2008;56(15):6520-6530. Yao Z, Gu Y, Zhang Q, et al. Estimated daily quercetin intake and association with the prevalence of type 2 diabetes mellitus in Chinese adults. European Journal of Nutrition. 2019;58(2):819-830. Yi H, Peng H, Wu X, et al. The therapeutic effects and mechanisms of quercetin on metabolic diseases: Pharmacological Data and clinical evidence. Oxidative Medicine and Cellular Longevity. 2021; 6678662. By Ummu D Erliana, PhD, CLC, MGH Dietetic Intern
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 There’s no denying it - pumpkin season is back! These days you can find pumpkin in everything from ice cream to alfredo sauce. But do these pumpkin options offer any benefit to our health? It depends. Pumpkin, a type of winter squash, has an impressive nutrient profile, with benefits ranging from skin and eye health to immune support and heart benefits. A 1-cup serving of pumpkin contributes several key nutrients:
When evaluating festive fall foods, look for pumpkin as one of the first few ingredients listed on a food label. (Sadly, pumpkin ice cream usually has more cream and sugar than pumpkin.) Or try this creamy pasta fettuccini as a comforting way to celebrate the health benefits of pumpkin. REFERENCES: Pumpkin, cooked, boiled, drained, without salt. Cronometer. 2021. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Vitamin A: Fact Sheet for Consumers. National Institutes of Health: Office of Dietary Supplements. 2021. Young AJ and Lowe GL. Carotenoids-Antioxidant Properties. Antioxidants. 2018;7(2):28. By Deanna Nappi, MS, MGH Dietetic Intern  Nuts are a fantastic source of healthy fats, vitamins, and minerals. There’s a variety out there and each type offers slightly different nutrients, so aim to eat an assortment.
A little goes a long way: 1 ounce (roughly one handful) of …
References: FoodData Central. USDA: Agricultural Research Service. Accessed January 2021. Nutrition Facts Labeling Requirements. FDA. Accessed January 2021. Omega-3 Fatty Acids. NIH: Office of Dietary Supplements. Updated October 1, 2020. Accessed January 2021. Vitamin and Mineral Supplement Fact Sheets. NIH: Office of Dietary Supplements. Accessed January 2021. By Rebecca Joy Thompson, MGH Dietetic Intern  Fruit is full of vitamins, minerals, and heart-healthy fiber. There is concern that frozen fruit is of lower quality and not as nutritious as fresh. Worry not: studies have found frozen fruit can actually have more vitamins, like immune-supportive vitamin C.
When fruit is frozen soon after it's picked, it helps preserve nutrients. More benefits: frozen fruit can be cheaper and more convenient. It comes pre-washed, prepped, and can stay in your freezer for months. Only about 10% of American adults eat the recommended 11/2 to 2 cups of fruit a day, so grab an extra bag of fruit next time you're in the frozen food aisle. Start enjoying more frozen fruit by:
REFERENCES: Boeing H, et al. Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition. 2012; 51(6): 637-663. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of Agricultural and Food Chemistry. 2015; 63(3): 957-962. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 2015; 115(11): 1861-1870. Popova A. Comparison of vitamin C content of commercially available fresh fruits. Asian Food Science Journal. 2019; 13(2): 1-6. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans 2015–2020 8th Edition. Accessed December 30, 2020. By Katherine Mitchell, MGH Dietetic Intern  Research shows plant-based diets containing vegetables, whole grains, fruits, nuts, seeds, soy, and beans are beneficial for your heart and weight. But you don’t need to go vegan to reap the rewards. The key: eating plants most of the time, over time.
Making the switch to a plant-powered diet is a lifestyle. Start on a festive note with these comfort food swaps:
Creamy, slightly sweet, and a source of protein and heart-healthy omega-3 fats, soy milk makes an excellent dairy alternative. Instead of leaning on heavy cream in rich drinks, like eggnog, try swapping in soy milk. Use this recipe for inspiration or look for soynog at the grocery store.
You can find pre-baked tofu in most grocery stores to reduce prep time. Add baked tofu to these protein-packed, portion-controlled pot pies.
Say what? A fiber-containing fruit with a neutral flavor and meaty texture that shreds like pulled meat? Yup. With the right amount of moisture and seasoning, jackfruit can make for an excellent plant-based swap for shredded beef, pork, or chicken. Rinse, drain, shred and season one 20-ounce can for your next taco night or check out this recipe. REFERENCES: Medawar E, Huhn S, Villringer A, Veronica Witte A. The effects of plant-based diets on the body and the brain: a systematic review. Translational Psychiatry. 2019; 12;9(1): 226. Sofi F, Macchi C, Abbate R, Gensini GF, Casini A. Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutrition. 2014; 17(12): 769-82. Turner-McGrievy G, Harris M. Key elements of plant-based diets associated with reduced risk of metabolic syndrome. Current Diabetes Reports. 2014;14(9):524. Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutrition Reviews. 2017; 75(9): 683-698. By Ayten Salahi, MS, MGH Dietetic Intern  With several new meat alternatives coming to market in recent years, tofu has taken a backseat. However, tofu remains a good source of protein and, unlike more processed meatless products, it typically contains few additives and is low in sodium.
Tofu also contains more isoflavones, plant compounds with potentially protective properties. Research shows eating tofu may lower the risk of heart disease and could help protect against breast cancer. The amount shown to be beneficial ranges from eating it at least once a week to consuming a serving (1/5 of a block of tofu) at least 3 to 4 times per week. Not sure how to incorporate tofu into your diet?
REFERENCES: Bhagwhat S, Haytowitz DB, and JM Holden. USDA database for the isoflavone content of selected foods: release 2.0. USDA Nutrient Database Laboratory Beltsville Human Nutrition Research Center. 2008; 1-69. Ma L. et al. Isoflavone intake and the risk of coronary heart disease in US men and women: results from 3 prospective cohort studies. Circulation. 2020; 141(14):1127-1137. Messina V. Tofu’s many faces. Today’s Dietitian. 2015;17(4):22-26. Nechuta SJ. et al. Soy food intake after diagnosis of breast cancer and survival: an in-depth analysis of combined evidence from cohort studies of US and Chinese women. The American Journal of Clinical Nutrition. 2012; 96(4):123-132. Wu AH, Lee E, and C Vigen. Soy isoflavones and breast cancer. American Society of Clinical Oncology Education Book. 2013; 13: 102-106. By Meredith Berman, MGH Dietetic Intern  Commonly used herbs, like sage, rosemary, and thyme, contain protective plant chemicals that may help fight chronic diseases, like heart disease and cancer. These compounds have been shown to attack inflammation and may inhibit the growth of cancer cells.
Aim to optimize the potential benefits of herbs by eating them regularly. One way to do this is to grow them at home. Tips for starting an indoor garden:
Looking for starter plants? Check out your local home improvement or garden store online. REFERENCES Chohan, M, Naughton DP, Jones L, Opara El. An Investigation of the Relationship Between the Anti-inflammatory Activity, Polyphenolic Content, and Antioxidant Activities of Aooked and In Vitro Digested Culinary Herbs. Oxidative Medicine and Cellular Longevity. 2012;2012:627843. Jiang, T. Health Benefits of Culinary Herbs and Spices. Journal of AOAC International. 2019; 102(2): 395-411. MacCaskey M and B Marken. Gardening for Dummies. New York, NY: Wiley Publishing.2006. Opara M and M Chohan.Culinary Herbs and Spices: their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing their True Health Benefits. International Journal of Molecular Sciences. 2014; 15(10): 19183-19202. Tapsell, L et al. Health Benefits of Herbs and Spices: the Past, the Present, the Future. Medical Journal of Australia. 2006; 185(4): S1-S24. By Kristin Otto, Dietetic Intern  Getting enough vitamin A, C, and E is important for maintaining a healthy immune system. Most of us don't need supplements to do this. In fact, you can support your immune system even while minimizing grocery store trips.
Here's how to stock your kitchen with healthy foods that have low perishability:
REFERENCES: Labeling Daily Values. NIH Dietary Supplement Label Database. Accessed April 2020. USDA Nutrient Database Laboratory. Accessed April 2020. Vitamin A. NIH: Office of Dietary Supplements. Last updated February 14 2020. Accessed March 2020. Vitamin C. NIH: Office of Dietary Supplements. Last updated February 27 2020. Accessed March 2020. Vitamin E. NIH: Office of Dietary Supplements. Last updated February 28 2020. Accessed March 2020. By Kristine Miklos, MS, RD, LDN  Approximately one-third of the world’s food supply is lost or wasted every year. Fruits and vegetables have the highest waste of any food, so we’ve gathered a few tips to help pack produce onto your plate and divert it from the dumpster.
Root Vegetables: Get Soup Savvy Blending root vegetables is a quick, easy way to savor the flavors of the season. (They are easily frozen this way too.)
Leafy Greens: Wilted? That Works! Sauteing leafy greens is a useful cooking strategy when their crispness begins to decline.
Cauliflower: Go Halfsies with Grains Cauliflower’s chameleon-like flavor makes it one of the most versatile vegetables out there.
REFERENCE: FAO. Cutting Food Waste to Feed the World. 2011. Last accessed 2020.  Ever wonder why certain fruits and vegetables are so vibrant? The red to blue-violet hues come from protective plant compounds called anthocyanins.
Along with providing color, anthocyanins may help protect your heart. They are found in:
Anthocyanins may decrease blood pressure and increase flexibility of artery walls. They have also been associated with reducing inflammation in the body, which may decrease risk of chronic diseases like heart disease. Anthocyanin-rich foods might also defend against heart attacks by protecting the lining of heart and blood vessels. But having strawberries solely on Valentine’s Day isn’t going to cut it. Research suggests consuming at least ½ cup of anthocyanin-containing foods daily may have benefits. As for those berries? They may be particularly good for your heart – eating them more than 3 times per week may reduce risk of a heart attack. Need inspiration? Try this quinoa breakfast bowl with strawberries. REFERENCES: Bhagwat H, Haytowitz D, Holden J. USDA database for the flavonoid content of selected foods. USDA Agriculture Research Service. 2013. Cassidy A, Mukamal K, Liu L, Franz M, Eliassen A, and Rimm E. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013;127(2): 188-196. Cassidy A, Rogers G, Peterson J, Dwyer J, Lin H, et al. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. American Journal of Clinical Nutrition. 2015; 102(1): 172-181. Hassellund S, Flaa A, Kjeldsen S, Selijeflot I, Karlsen A, Erlund I, and Rostrup M. Effects of anthocyanins on cardiovascular risk factors and inflammation in pre-hypertensive men: a double-blind randomized placebo-controlled crossover study. Journal of Human Hypertension. 2013; 27: 100-106. Jennings A, Welch A, Fairweather-Tait S, Minihane A, Chowiencyzk P, et al. Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women. American Journal of Clinical Nutrition. 2012; 96(4): 781-788. By Alyssa Tisdale, MGH Dietetic Intern |
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