By Amy Rankin
Dodgy tum? Peppers prevent ulcers – and reduce heartburn and indigestion! Grab them, along with these 9 must-have healthy, in-season (cheaper!) groceries.
Cheaper because they’re in season – we’re looking at you avo – and packed with nutrients, autumn’s harvest table is surprisingly colourful! Get these in your shopping trolley now and get our May issue for fresh recipes on how to use them…
1/ Pomegranates
These jewels are a good source of fibre as well as vitamins A, C and E and iron. A 2013 study in the European Journal of Nutrition found that pomegranates improved bone health in mice thanks to their high antioxidant content and anti-inflammatory properties.
2/ Figs
Due to the potassium content, figs have been proven to help lower high blood pressure; they’re also a good source of fibre and vitamin B6.
3/ Pears
High in vitamin C and K, pears are a sweet way to get your antioxidants in. In a study conducted by the US National Institutes of Health and the American Association of Retired Persons (involving 490 802 participants), pears were found to be a key food associated with reduced risk of oesophageal cancer.
4/ Apples
Recent research has shown that apple polyphenols can help prevent spikes in blood sugar. Flavonoids like quercetin can inhibit enzymes that break complex carbs down into sugars. The polyphenols in apples have also been shown to lessen absorption of glucose from the digestive tract. #AnAppleADay
5/ Butternut
According to the USDA National Nutrient Database, just one cup of cooked butternut provides 437 percent of your vitamin A needs for the day, as well as 52 percent of your vitamin C needs.
6/ Sweet Potatoes
Similar to butternuts, sweet potatoes contain high amounts of vitamin A and C, but they’re also good sources of fibre, potassium and vitamins B1, B2 and B6.
7/ Mushrooms
Along with extracts from shiitake and white button mushrooms, extracts from crimini mushrooms have been found to reduce the binding of certain immune cells onto the lining of the aorta. When mushrooms reduce this binding, they also lower risk of damage to the aorta and risk of blood flow problems.
8/ Chillies
While they might burn your tongue, capsaicin (found in chillies and peppers) is a natural pain reliever. The peppery heat also stimulates secretions that help clear mucus from your stuffed-up nose or congested lungs.
9/ Peppers
Prevent ulcers with peppers! Not only can peppers dramatically reduce symptoms of heartburn and indigestion after a few weeks of use – they also have a strong protective effect on stomach tissues. New York University Langone Medical Center now credits capsaicin, in peppers, with helping to prevent damage from such known stomach irritants as nonsteroidal anti-inflammatory drugs and alcohol.
10/ Avocados
Don’t stress about the kilojoule content! Avos are packed with heart-healthy monounsaturated fatty acids, which have been linked to reduced inflammation and risk of cancer. Eating avos can also help lower cholesterol levels.
