Sheboygan – Fall brings a cooler climate, warm sweaters, and rich, hearty produce. It’s the perfect time for a family outing to your local farmer’s market or nearby apple orchard. HSHS St. Nicholas Hospital and its partner, Prevea Health, recommend ten fruits and vegetables that everyone should keep in their kitchen this fall.
Fresh, filling and heart-healthy, fruits and vegetables are an important part of your overall healthy eating plan. They are high in vitamins, minerals and fiber and low in fat and calories. Eating a variety of fruits and vegetables may help you control your weight and your blood pressure. The American Heart Association recommends eating eight or more fruit and vegetable servings every day. An average adult consuming 2,000 calories daily should aim for 4.5 cups of fruits and vegetables. Also, variety matters, so try a wide range of fruits and veggies. Below are the top ten fall fruits and vegetables you and your family should try to eat this fall.

  • Broccoli. Studies have shown that compounds in broccoli, rich in antioxidants, may be beneficial in fighting stomach cancer and ulcers. Though raw broccoli offers the most health benefits, quick cooking preserves its sweet crunch and many of its nutrients. Broccoli is also an excellent source of vitamins C, K and A.

  • Cabbage. Like most of its Brassica relatives, cabbage is full of health benefits. Rich in vitamin C and fiber, it also supplies isothiocyanates-chemicals that improve the body’s natural detoxification systems. Studies suggest that cabbage may help fight breast, lung, and colon cancer.

  • Cauliflower. Research has shown that the vitamin C in cauliflower can help reduce wheezing in children with asthma. With high amounts of vitamin K and omega-3 fatty acids, cauliflower can also reduce inflammation, and it can strengthen your immune system and protect your stomach lining.

  • Grapes. Grapes are packed with antioxidants and anti-inflammatory molecules. They help the heart function properly and even contain antibacterial and antiviral properties that can protect you from infections. Grapes are also good for those with asthma, as they aid in increasing the moisture present in the lungs.

  • Figs. In addition to having an interesting appearance and texture, the fig’s crunchy seeds and sweet, chewy flesh are full of fiber, potassium, calcium, and manganese. The leaves of the fig contain anti-diabetic properties and can actually reduce the amount of insulin needed by those with diabetes who require insulin injections.

  • Mushrooms. Not only do mushrooms contain 80-90 percent water, they are low in calories and high in fiber and potassium. A Portobello mushroom actually contains more potassium than a banana, helping to keep blood pressure low, prevent muscle cramping, and encourage brain development.

  • Apples. Apples are one of the most common and beloved fall fruits, with a sweet, crisp taste that makes them irresistible. They’re great for digestion because they contain a high amount of fiber and have detoxifying properties. They also help to strengthen gums and clean teeth.

  • Edamame. Packed with protein and essential amino acids, edamame makes a great meat alternative to a vegetarian meal. This green soy bean also contains isoflavones, which help to lower cholesterol and keep bones strong. They are also packed with calcium.

  • Pomegranates. Pomegranates are one of the oldest known fruits. They have a tough outer layer but inside contain hundreds of tiny seeds filled with juice. The pomegranate is very high in powerful antioxidants and can help keep your blood and heart healthy. A recent study also suggests that drinking pomegranate juice could help protect newborns’ brains during traumatic births.

  • Sweet potatoes. Sweet potatoes have more nutrients than regular baking potatoes. They contain carotenoids that seem to help stabilize blood sugar levels and lower insulin resistance. They are also rich in potassium and vitamin C.

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About HSHS St. Nicholas Hospital
HSHS St. Nicholas Hospital has been delivering high quality health care to Sheboygan and its surrounding communities since 1890. HSHS St. Nicholas Hospital provides a comprehensive range of services that include cancer care, women’s services, 24-hour emergency care, digestive health, orthopedics, cardiac, home health and hospice care. The hospital’s primary purpose is to continue Christ’s healing love through the delivery of high quality and compassionate health care in an environment sensitive to the needs of all people. HSHS St. Nicholas Hospital is accredited by the Joint Commission of Accreditation of Healthcare Organizations.  An affiliate of Hospital Sisters Health System, we draw on the history of St. Francis of Assisi as we move to continue serving the health care needs of our area in Christ’s healing ministry, caring for all people. To learn more, visit
About Hospital Sisters Health System (HSHS)
Hospital Sisters Health System’s (HSHS) mission is to reveal and embody Christ’s healing love for all people through our high quality, Franciscan health care ministry. HSHS provides state-of-the-art health care to our patients and is dedicated to serving all people, especially the most vulnerable, at each of our 15 Local Systems and physician practices in Illinois (Belleville, Breese, Decatur, Effingham, Greenville, Highland, Litchfield, Shelbyville and Springfield) and Wisconsin (Chippewa Falls, Eau Claire, Oconto Falls, Sheboygan, and two in Green Bay).  HSHS is sponsored by Hospital Sisters Ministries, and Hospital Sisters of St. Francis is the founding institute. For more information about HSHS, visit  For more information about Hospital Sisters of St. Francis, visit

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