10 harvest foods that will boost your health

This story was originally titled "Top 10 harvest foods" in the October 2007 issue. Subscribe to Canadian Living today and never miss an issue!

Along with autumn leaves, the colours in fruit and vegetable markets are spectacular this time of year. More than just eye-catching, fresh produce is an excellent source of beta-carotene, vitamin C, fibre, folic acid and phytochemicals, all of which offer protection from diseases such as cancer and heart disease.

Here’s our list of Top 10 harvest foods.

1. Apples: Apples are rich in pectin, a soluble fibre that helps lower cholesterol. They also contain a variety of plant chemicals, including quercetin, a flavonoid with disease-fighting properties. Apples have been called nature’s toothbrush because they stimulate gums, increase saliva flow and reduce the buildup of cavity-causing bacteria.

2. Beets: Beets are an excellent source of folate, which is linked to lowering the risk of birth defects. One cup (250 millilitres) of beets has almost four grams of fibre, as well as potassium and vitamin C – all for only 58 calories. And don’t forget the tops: beet greens are rich in calcium, iron, beta-carotene and vitamin C.

3. Broccoli: One cup (250 millilitres) of cooked broccoli supplies about a quarter of your daily requirement of vitamin A (in the form of beta-carotene), more vitamin C than a glass of orange juice and five grams of protein, as well as calcium, folate, potassium and fibre – all for only 45 calories. Sulphoraphane, the powerful plant chemical in broccoli, has potent anticancer properties. 

4. Cabbage: Cabbage is a member of the cruciferous family, which is thought to lower the risk of several cancers, including colon cancer. Cabbage, which is very low in calories (one cup/250 millilitres of chopped cabbage has only about 20 calories), is high in fibre and vitamin C. This versatile vegetable is delicious eaten raw in salads;
boiled, steamed, braised, sautéed or stir-fried as a side dish; or made into soup or cabbage rolls.

5. Carrots: Carrots are one of the richest sources of beta-carotene (also called provitamin A because it is converted to vitamin A in the body). One raw carrot also has two grams of fibre – and only 35 calories.

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