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Hello, dears! Well, it is time to say Happy Autumn. With the weather getting chillier and chillier, rains (some prefer to call them showers, but if you ask me, it`s the same thing, still you are getting wet and the street strolling option is offJ) more and more often, the day getting shorter and shorter (remember, remember, the first of September, the day was still long and at 8 PM the sun was still up… oh, lovely days those were)… yes, the summer is officially over. As much as it hurts to admit it, that`s the truth. So in a day like today, one of the last warm and sunny ones for this year, I thought to myself what better subject than the goodies the autumn offers? We all know it`s best to eat what is in season and when it comes to fruits and vegetables, please, make no compromise. So here is a list of autumn`s best:

• Endive

The high inulin and fiber content help reduce glucose and LDL cholesterol levels. Endive is enriched with good amount Vitamin A and ß-carotene. Contains good amounts of many essential B-complex groups of vitamins such as folic acid, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). a good source of minerals like manganese, copper, iron, and potassium.

• Broccoli

Rich in dietary fiber, minerals, vitamins, and anti-oxidants ; total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. It is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Broccoli contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. an excellent source of folates; contain about 63 µg/100 g (Provides 16% of RDA). Rich source of vitamin-K; and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin.

• Brussel Sprouts

A storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is found to be an effective immune modulator, anti-bacterial and anti-viral agent. An excellent source of vitamin C; 100 g sprouts provide about 85 mg or 142% of RDA. Good source of another anti-oxidant vitamin A, provides about 754 IU per 100g. Excellent sources for vitamin-K; 100 g provides about 177 µg or about 147% of RDA. Good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc. rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus.

• Cabbage

A storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. An excellent source of natural antioxidant, vitamin C. Provides 36.6 mg or about 61% of RDA per 100 g. rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). contains a adequate amount of minerals like potassium, manganese, iron, and magnesium. A very good source of vitamin K, provides about 63% of RDA levels.

• Cauliflower

Contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value. contains several anti-cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol. An excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K.  Good source of minerals such as manganese, copper, iron, calcium and potassium.

• Onions

Rich source of chromium, the trace mineral that helps tissue cells respond appropriately to insulin levels in the blood. Good source of antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory, and anti-diabetic functions. Good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. good in antioxidant vitamin, vitamin-C and mineral manganese.

• Pumpkin

A storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin.   a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

• Spinach

100 g of spinach contains about 25% of daily intake of iron. rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. An excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. ontains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc.

• Zucchini

Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin. a relatively moderate source of folates, provides of 24 µg or 6% of RDA per 100 g. A very good source of potassium, rich in vitamin A; provide about 200 IU per 100 g. Good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g. They contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.   Stay tuned for next week to find out which fruits are best for you in the autumn!