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13 best autumn superfoods for weight loss

As the season progresses, not only the weather and temperature change, but also a new set of seasonal products that provide a nutritious and delicious punch. Especially autumn brings delicious, savory and sweet aromas, thanks to the products that you can call superfood. Familiarize yourself with these fall favorites, which are not only good for you, but also help you lower your weight as the days get colder.


13 best autumn superfoods for weight loss [19659005] See gallery


These autumn staple foods have a good reputation, not without reason: They contain plenty of fiber, the nutrient, which keeps you fed and ensures a healthy digestion. They also get antioxidants and a compound called quercetin, which fights cancer cells, says Maples.


"For starters, pears are an excellent source of fiber. Only one contains a quarter of our daily fiber needs, "says Maples. According to a Harvard study of nearly 200,000 men and women, people who consume anthocyanin-rich foods such as pears have a lower risk of developing diabetes. Check the neck of a pear to pick a ripe one – you'll know it's good to put little pressure on it, says Maples.

Sweet Potatoes

A good source of vitamin A and iron, sweet potatoes also fight inflammation, which can lead to chronic illnesses. Maple says to eat the skin to maximize your fiber intake. Eat them (skin and all) after frying and adding to a salad, a grain peel or as a side dish. Try these 30 ways to get more fiber in your diet without even trying.


Of course you will see Pumpkin dropping everything but make sure you get the right one (pumpkin spice products not included). The fresh products themselves contain filling fibers and beta-carotene. Try roasted, pureed, canned or fresh pumpkins. And then add some cinnamon as sweet or curry as savory.


"Carrot cousin, just white and a little sweeter," says Maples. In just one serving of this crispy root vegetables, you get four grams of fiber, as well as vitamin C and copper. Grab it if you need a crunchy snack.


We talk about all the vegetables, from the root (roast) to the green leaves (roast). The naturally occurring beet nitrates can lower your blood pressure and help you recover from workouts so you can get it out the next day, Maples says. You may see runners sipping beet juice after many miles, as a study found that this can prevent exhaustion. Beets also offer these other health benefits that you did not know about.


This juicy fruit is rich in polyphenols, which protect the cells from free radicals, and contains folic acid and vitamin C. Studies show that seeds or flavors can contain them Help in controlling blood pressure and provide you a better recovery of the muscles after exercise.


Packed with lots of fiber and few calories, this is your choice when you want to shed pounds. A cup of florets also contains 100 percent of the daily vitamin C and vitamins A and B6 and potassium, says Maples.

Brussels sprouts

"Brussels sprouts are a proud cabbage family. They are rich in anti-oxidants that help combat cancer, and they contain fiber and a wealth of vitamins, including vitamin C to boost immunity, and vitamin K to promote bone health and blood clotting, "says Bonnie Taub-Dix, RDN, inventor by BetterThanDieting .com, author of Read It Before You Eat It: Take Yourself From The Label To The Table . She suggests spicing it with a splash of honey or maple syrup. Brussels sprouts are one of the 14 vegetables you should avoid.


Reduce the sugar added to dried cranberries by adding the fresh version (in the fall season) to your salads or oatmeal. According to Maples, fresh cranberries contain a compound called proanthocyanidin, which prevents harmful bacteria from adhering to the bladder wall and causing infection.

Spaghetti Squash

"These days, for so many people who want to cut carbohydrates, spaghetti squash is the perfect choice to give this pasta-like feel less carbohydrate and more nutrients," says Taub-Dix. With each serving you get fiber, vitamin C, manganese and vitamin B6 and it only contains 42 calories per cup.

Pumpkin Seeds

After using your pumpkin, store the seeds, also known as pepitas. Roast them in the oven and eat them as a snack or topping for salad, soup or oatmeal. They will be a valuable source of fiber, phosphorus, manganese and iron, says Taub-Dix.


Maples says that turnips and cabbage have a delicious, earthy flavor, especially when roasted or pureed in a soup. Like other root vegetables, Rutabaga leaves a satisfied feeling due to its savory taste and high-fiber nutritional profile. These are not the only superfoods that are best in the fall. If you are not a fan of these foods, there is still plenty to eat!



What is a superfood anyway?

"Fruits and vegetables protect health They are helpful in reducing the risk of coronary heart disease, strokes, and some cancers. They're also low in calories, which helps prevent obesity, "says Isabel Maples, RDN spokeswoman for the Academy of Nutrition and Dietetics. While the term "superfood" is not well defined, Maples claims that nutritionists would say it is nutritious – and many fall products are exactly as described. You could also call these foods functional, she says. This means that the science behind it is that they are better for your body and contain vitamins, minerals, fiber and antioxidants. "If the foods you eat are tasty and satisfying, you also have a good chance of eating less and consuming fewer calories," she adds. And that's the key to losing weight.

Check this list of superfoods to lose weight so you'll know what to turn to if you want a satisfying meal with new flavors, low calories, and lots of nutrients. In this list you will find the fruits and vegetables of the season for each month of the year.

The 13 best fall superfoods for weight loss were first published in Reader's Digest.

8 PHOTOS [19659004] These eight foods and drinks can lead to cancer.

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1. Processed Meat

The World Health Organization classifies processed meat in terms of carcinogenicity in the same category as tobacco smoking and asbestos. Although the three groups are not considered equally dangerous, processed meat has been shown to cause colon cancer. Studies show that "every 50 gram portion of processed meat eaten on a daily basis increases the risk of colon cancer by about 18 [percent]," notes the UN agency. Evidence is inconclusive.

. 2 Salt-Dried Meat or Fish

Salt-dried foods, according to the National Cancer Institute, are typically high in nitrates and nitrites, both of which react with amines and amides to form compounds that can cause cancer.

Research has also shown that "the more people eat from these foods, the greater the likelihood of developing stomach cancer," Dr. Stephanie Fay for the World Cancer Research Fund International.

. 3 Pickled foods

Pickled foods, like salt-dried foods, contain a high level of nitrate and nitrate. A survey published in 2012 by the American Association for Cancer Research found a direct link between the consumption of pickled vegetables and gastric cancer. Those with East Asian descent are particularly susceptible to the disease because their diets are high in pickled foods, the study said.

. 4 Barbecues

Open-flame grilling produces heterocyclic amines and polycyclic aromatic hydrocarbons, two types of chemicals that alter DNA and increase cancer risk, according to the National Cancer Institute. The researchers found that high intake of well-made, roasted or grilled meat increased the risk of colon, pancreas and prostate cancer.

. 5 Microwave popcorn

Microwave popcorn contains a toxic compound called diacetyl, which can lead to scarring in the tiny air sacs of the lung and has been linked to lung cancer, said Eitan Yefenof of the Hebrew University of Jerusalem opposite Reader's Digest.

According to Healthline, the health threat comes from the popcorn bags, which are thought to contain carcinogenic chemicals. These chemicals are also included in pizza boxes, sandwich packages and Teflon pans.

. 6 Alcohol

High alcohol consumption increases the risk of contracting cancers of the oral cavity, pharynx, larynx, esophagus, liver, breast, colon and rectum, according to the National Cancer Institute. The US Government Food Policy for 2015-2020 defines "heavy drinking" as "4 or more drinks in one day or 8 or more drinks per week for women and 5 or more drinks for men in one session (usually roughly 2 hours)." Those who drink should do so in moderation (one drink a day for women and up to two drinks a day for men).

. 7 Bagels

As delicious as bagels are, they are also a health risk, especially for non-Hispanic whites. Bagels have a high glycemic index, which means that they can significantly increase blood sugar levels. An elevated blood sugar level triggers the release of insulin, which in turn can influence the lung cancer risk. This is the result of a study by the American Association for Cancer Research in 2016.

. 8 Soda

According to Stacy Kennedy, a senior clinical nutritionist at the Dana-Farber Cancer Institute, drinking carbonated beverages can aggravate cancer-related symptoms such as gas, flatulence, heartburn or reflux.

In addition, many soft drinks contain high fructose corn syrup, which can contribute to weight gain and obesity. Obesity itself has been linked to 13 different cancers, including breast, esophageal and uterine cancer.



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