10 harvest foods that will boost your health

6. Cranberries: Cranberries contain vitamin C and fibre, and their juice has been shown to help prevent or relieve urinary tract infections. A cranberry’s red colour comes from anthocyanins, powerful antioxidants that may lower disease risk.

7. Parsnips: This root vegetable is tasty steamed, sautéed, baked, roasted or grilled. A half-cup (125 millilitres) serving has only 60 calories, is high in fibre and provides some potassium, vitamin C and folate.

8. Pears: You can eat pears fresh, poached or baked. One pear has about 100 calories and five grams of soluble fibre (about one-fifth of the daily amount suggested for good health), which helps lower cholesterol levels. A pear’s lower glycemic index can also help prevent the spiking of blood sugars.

9. Squash (including pumpkin): Rich in beta-carotene, potassium and fibre, squash is great in soups or as a side dish or dessert. One cup (250 millilitres) of cooked squash has about four grams of fibre, the same as two slices of whole wheat bread.

10. Sweet potatoes: Sweet potatoes are packed with beta-carotene, vitamin C, potassium, folate and fibre. Although you might think they are rich and fattening, at about 150 calories per 150 grams (equivalent to about one small potato), they contain no more fat or calories than white potatoes and significantly more beta-carotene. They are delicious baked, mashed or made into fries.

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