Gorgeous and still warm autumn started last week, on September 22.  It is indeed a stunning and almost magical season to celebrate any special occasion, specifically because of its natural beauty. Right at its beginning, in this blog we will discuss the health benefits of the most popular autumn vegetables you can find at any farm and grocery store this season. And the good news is that all three of them are low calorie vegetables, isn’t it awesome?

The first one is… of course pumpkin!

This beautiful and colorful vegetable is very nutritious and has many heath benefits. Pumpkin seeds contain 2 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber, this can keep you feeling full for longer on fewer calories. The amino acid in pumpkin seeds is important in production of serotonin, which plays important role in our mood, according to WebMD reports. And only a handful of pumpkin seeds can brighten your mood and put a smile on your face. Pumpkin boosts vision, lowers blood pressure, and reduces risk of having heart disease .. Eating pumpkin and pumpkin seeds daily improves sleep and digestion, as well as helps loose weight due to its low calories. Besides, pumpkins boosts the antioxidant beta-carotene, which may help in preventing cancer, according to the National Cancer Institute. 

Maybe you do not enjoy mashed pumpkin much, and this is just fine; pumpkin pie, pumpkin bread, pumpkin ravioli, pumpkin risotto, pumpkin juice are all options with all great benefits described above. 

When buying pumpkins,  remember that the smaller the pumpkin – the sweeter it is. Look for bright-orange skin and thick flesh, which will have much more flavor. Choose small sugar or pie pumpkins that feel heavy for their size. Do not buy those with cracks or blemishes. This orange vegetable can be stored up to a month in a room temperature.


The next vegetable on our list is zucchini.

In botanical science is it a fruit. Yes! It is a fruit! But in real people’s life and kitchen science zucchini is considered to be a vegetable, one of the squash kinds. It is easy to grow in your own garden, but it also is widely available in grocery stores and farmer’s markets for low cost. Zucchini has green or sometimes yellow skin, and it is best eaten prior to the skin becoming tough and seeds growing large. Its flowers are edible too. Many French and Italian recipes call for zucchini flowers, that give great taste in the process. 

Zucchini is beneficial for both – men and women. It helps to lose weight considerably. It is a very low calorie food, it is rich in fiber, and contains a lot of water, and the best thing – it  easily satisfies your appetite. This means feeling full with minimum calories. Eating zucchini regularly will definitely improve your health. It does help to prevent many different diseases in general, as researches and studies have proved that food, rich in fiber wash toxins away from cells in the colon. In addition, beta-carotene content and vitamin C in this vegetable have anti-inflammatory properties and help to protect these cells from harmful chemicals. This way some minor inflammatory processes can get natural cure. Also, the percentage of copper in zucchini helps to reduce some aching symptoms.

When buying this awesome vegetable, look for those looking “young” and sweet in taste. Those zucchini squashes with flowers attached to them, are the most fresh and juicy ones. The best way to store it, is in your refrigerator for no more than 3-4 days, as they can loose their health benefits and simply go bad. 

The last vegetable for today is sweet… Sweet Potato!

Sweet potatoes are extremely nutritious vegetables, high in vitamins A, B5, B6, thiamin, niacin, riboflavin, carotenoids, but low in sodium and lower in calories than white potatoes. Besides all of that, they are fat free! 

One large sweet potato contains a 100% dose of vitamin A daily intake, according to the U.S. Food and Drug Administration. Vitamin A is often overlooked, but it is a very important one to consume, as it helps to prevent aging of your body, loosing sharpness of your eyesight, development of cancer cells, and is a great antioxidant, according to the National Institute of Health.

Vitamin B6 is responsible for breaking down homocysteine, a substance that contributes to the hardening of blood vessels and arteries, according to the Harvard University School of Public Health. Potassium in sweet potatoes lowers blood pressure by maintaining fluid balance, and is an electrolyte, which helps to regulate heartbeat, according to American Heart Association.

In the United States we are used to seeing only orange sweet potatoes, but they exist in purple, pink, yellow, and white colors around the world. Nevertheless, orange and yellow ones are the most high in vitamin A.

When buying sweet potatoes, look for blemish-free, decay-free, dry, smooth, and firm ones. One decayed area can transfer an awful favor to the whole vegetable, and cutting it off will not help the taste. Do not store sweet potatoes in the refrigerator, as it will spoil the taste. Store them in a dry and well ventilated container away from heat at the room temperature.

And as It is finally charming autumn outside our windows, let’s find the reasons to celebrate! The Lemon Decor has new inventory in new colors, and new designs to make your special even the most beautiful and memorable!

***Note! These vegetables will not cure serious disease. Consult your doctor for any health condition concerns.

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