Celebrate Fabulous Fall Flavors
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
October is a perfect time to embrace your favorite feel-good flavors and seasonal favorites of fall. We can enjoy an autumn-inspired plant-based choice if we are cozying up with a blanket, taking a walk to soak in the changing colors of the leaves, or even heading out for some trick-or-treating.
Some of the fruits and vegetables that we can expect to see at our farmer’s market include apples, pears, carrots, cucumbers, garlic, bell peppers, sweet potatoes, pumpkins and winter squash, turnips, onions, and leafy greens. No matter where you are on your cancer treatment continuum including abundant amounts of flavorful fall produce will provide essential nutrition to support wellness, mind and body.
When local fruits and vegetables are consumed at their peak ripeness, they retain the greatest amount of nutrients. They also provide a significantly greater amount of flavor, because produce harvested before ripening must travel quite a distance and never develops its fullest nutritional value or flavor.
The bright colors of green, orange, red, and yellow in fruits and vegetables indicate the presence of carotenoids. Persimmons, carrots, pumpkin, winter squash, and leafy greens supply the precursor of vitamin A, which is vital for proper immune function. Carotenoids also have been shown to reduce inflammation. If you visit the market and purchase carrots, consider using the entire plant. You can roast your carrots or make a fall soup, and then keep the carrot stems to make a delicious pesto to finish the recipe.
Some of the most potent cancer-fighting foods belong in the cruciferous family of vegetables. Be on the lookout for kale, because it supplies a hefty dose of nutrients just like the other choices in the family. The crucifers have carotenoids along with vitamins C and E, as well as folate. Another bonus is the glucosinolate content, which may influence the expression of tumor suppressor genes.
Leafy greens like arugula and spinach are excellent sources of folate, which helps to repair any DNA that becomes damaged. Leafy greens are an excellent source of vitamins A and C, which are necessary to support our immune system. They also contain potassium, a mineral responsible for helping control blood pressure. Spinach can add a boost of nutrients to almost any dish. You can add to your smoothie or soup, an omelet or sandwich, or maybe even try a savory version of oatmeal!
It is important to point out that not everyone has access to a farmer’s market, and that any consumption of fruits and vegetables is beneficial.
Whether you purchase your fruits and vegetables at a grocery store or farmer’s market, remember to wash all fresh produce well by rubbing them under cold running water. You should do this regardless of if you are eating the skin or if the item is going to be cooked versus eaten raw. This will help get rid of the bacteria that may be on these foods and promote overall food safety, especially when your immune system is low during cancer treatment. You can also use a vegetable scrubber to help clean anything with thick skin, but the FDA and CDC do not recommend using soaps, bleach, or commercial produce washes as these can leave residues behind that have not been tested for their safety.
