CONTENTS

• What to eat in autumn?
• Nutritional properties of pears
• Nutritional properties of apples
• Nutritional properties of plums

Healthy eating is a fluid topic. There are many pillars upon which a healthy lifestyle is built. Some of them are controversial even among experts. However, there are some that are generally agreed upon. One of them is eating seasonal vegetables and fruits, as well as locally grown produce.

What to eat in autumn?

Autumn in Poland is rich in seasonal vegetables and fruit . The market stalls bend under the colorful weight of local crops. Large pumpkins, eggplants, and corn delight the eye. What we most associate with autumn, however, are fruits: apples, pears, and plums. They dominate the vegetable gardens from September to the end of November. And although we can find them later, they are at their tastiest and retain the greatest nutritional value during these months.

Nutritional properties of pears

Pears are equally beneficial to our health. They contain approximately 60 kcal per 100 g, making them ideal for those conscious of their figure. Like apples, they have the ability to stimulate bowel function.

What sets pears apart from other fruits is their iodine content, which is very rare in fruits and vegetables. For this reason, they are worth including in the diet of people with thyroid problems. The second element, which we won't find in most products, is boron. It, in turn, improves memory and concentration, prevents calcium loss from bones, and alleviates the effects of menopause. All of this makes pears especially recommended for women going through menopause.

Pears are also rich in potassium, which has a particularly positive effect on heart function and blood pressure. Eating pears can therefore be beneficial for those suffering from cardiovascular disease and muscle cramps.

Nutritional properties of apples

Why is it worth eating apples ? The apple is the king of Polish fruits, currently largely exported abroad. For years, Polish autumn has traditionally been filled with the aroma of apple pie. In addition to their taste, apples provide us with many valuable nutrients. It's hard to overestimate their beneficial effects on our bodies. It's no wonder, then, that there's a well-known saying: "Eat an apple every day, and you won't need a doctor."

Apples contain about 50 kcal per 100 g, making them a low-calorie snack ideal for weight loss. Dieters will also appreciate that apples contain a high amount of fiber, which keeps you full for hours. This fiber also stimulates intestinal peristalsis, thereby speeding up metabolism and preventing constipation.

Apples also have a positive effect on carbohydrate metabolism and lower blood sugar levels. Therefore, they are beneficial for both diabetics and people with high cholesterol, as their antioxidant content can lower cholesterol. Apples are also beneficial for the prevention of cardiovascular disease due to their high vitamin C content. The potassium they contain, in turn, regulates blood pressure.

Hard apples, eaten whole, have a positive effect on our teeth and reduce the risk of tooth decay. Therefore, it's worth eating them uncut and unpeeled, as most of the valuable nutrients are found just beneath the skin.

Nutritional properties of plums

Most people consider prunes to be particularly beneficial for the digestive system. These aren't their only positive properties, although our digestive system will thank us for eating these fruits. Prunes regulate bowel movements, prevent constipation, and, in the dried form, can even treat this condition.

Plums are also a source of valuable potassium and magnesium, which have a positive effect on blood pressure, heart function, and cholesterol levels. Their antioxidant content means these fruits minimize aging processes in the body.

Its low calorie content of about 50 kcal per 100 g and its high content of satiating fiber make it a good snack during a diet. However, it should be noted that the situation is different with prunes. Although they are still very healthy, they have a much higher calorie value, approximately 200 kcal per 100 g, and should be enjoyed in moderation.

Autumn Fruits for Health It's worth noting that all Polish autumn fruits: apples, pears, and plums, have similar nutritional and health-promoting properties. This means that by frequently consuming all types of them, we can enhance their positive health effects, which are invaluable to our bodies.