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Orange foods are in season! Pumpkins, butternut squash, melons, nectarines, tomatoes and persimmons are cheaper now than when they are out of season. So, enjoy them and reap their many health benefits. Naturally orange foods are not only vibrant and appealing but also packed with numerous nutrients that benefit the body. Here are some reasons why you can benefit from adding them to your diet:
They are rich in vitamins, minerals, and antioxidants that keep the body healthy and vibrant.
Many orange foods, such as oranges and carrots, are high in vitamin C, which is essential for immune function and skin health. As every cell in the body is at risk of DNA damage or mutations when exposed to free radicals, vitamin C is know to neutralize free radicals and prevent mutations. Beta-carotene, an anti-oxidant found in many orange foods can help protect the skin from sun damage and improve overall skin tone.
Consuming orange foods may also benefit eye health due to their high levels of beta-carotene and other carotenoids, which are linked to a lower risk of age-related macular degeneration. Foods like sweet potatoes and pumpkins are rich in beta-carotene, which the body converts to vitamin A, crucial for vision and immune health.
In addition, orange foods such as carrots and sweet potatoes are high in potassium, which is known to help regulate blood pressure and promote overall cardiovascular health.
Their antioxidant properties are known to help combat oxidative stress and reduce inflammation in the body. This can lower the risk of chronic diseases such as heart disease and cancer.
The fiber content in many orange foods aids digestion and promotes a healthy gut. At the same time, the composition of gut flora can influence how well (or poorly) the body is able to absorb nutrients from orange foods, particularly the carotenoids in them. Also, "[T]he change in the composition of the intestinal microbiota can enhance or inhibit the reproduction of some microbial species that can have defensive or damaging effects." Foods rich in betacarotene and high in fiber such as pumpkin, carrots and squash can help prevent constipation and improve gut health.
Last but not least, studies suggest that foods rich in carotenoids may improve mood and reduce the risk of depression.
To enjoy all these benefits, try to incorporate a variety of naturally orange foods into your meals and enhance the efficiency of the nutrients found in them by consuming them at the same time as other foods that make those nutrients much more readily available. Below are some of the best orange fruits and vegetables that you can include in your diet:
Orange fruits include:
Persimmons with loads of nutrients that we review in detail below.
Oranges that are high in vitamin C, fiber, and antioxidants. The juice in the fruit also supports hydration.
Cantaloupe (or melon) is another hydrating fruit, also packed with vitamins A and C, that are great for skin health
Apricots are rich in beta-carotene, potassium and vitamin C; good for eye, heart and skin health as well.
Mangoes are high in vitamins A, C, and E; can help improve digestion and immune function.
Papayas contains papain, which aids digestion and they are rich in vitamins A and C.
Orange vegetables include:
Carrots which are an excellent source of beta-carotene, fiber, and antioxidants. They are great for vision and skin health.
Sweet potatoes are high in fiber, vitamins A and C, and potassium.
Pumpkin are packed with vitamins A and C, fiber, and they low in calories.
Butternut squash is rich in nutrients including vitamins A and C.
Orange bell peppers are full of vitamins A and C, antioxidants, and good for heart health.
Sweet corn contains fiber, vitamins B and C, and antioxidants.
Incorporating a variety of naturally orange foods into your meals can enhance your diet and provide a wealth of nutrients essential for your health and well-being. Enjoy them raw, cooked, or blended into smoothies, soups, desserts and more!
Today’s Highlight: Persimmons!
Persimmons are sweet, flavorful fruits that come from several species of trees in the genus Diospyros. They are typically round or oval in shape and can range in color from yellow to deep orange or even dark brown. The two most common types are the American persimmon and the Japanese persimmon. The Japanese variety is more widely cultivated and has a sweeter flavor. When ripe, persimmons have a honey-like sweetness and a smooth, custard-like texture. Unripe persimmons can be very astringent due to high levels of tannins.
Persimmons are rich in nutrients making them a healthy addition to your diet. They can be eaten fresh, dried, or used in dishes like salads, desserts, and jams. Persimmons are usually harvested in the fall when they are fully ripe, although some varieties can be eaten while still firm.
Persimmons offer a variety of health benefits including the following:
Rich in vitamins A, C, and E, which support immune function, skin health, and vision. Persimmons are also good sources of minerals including potassium, manganese, and copper, that are essential for various bodily functions.
High in antioxidants such as flavonoids and carotenoids, which help combat oxidative stress, reduce inflammation and improve skin health, promoting a youthful appearance and protecting against UV damage. The antioxidants in persimmons may help reduce inflammation in the body, potentially lowering the risk of chronic diseases. Antioxidants reduce the risk of other serious health conditions including cancer and stroke.
Good for digestion: The dietary fiber in persimmons aids digestion, promotes regular bowel movements, and may help prevent constipation.
Good for blood sugar balance:The soluble fiber in persimmons may help regulate blood sugar levels, making them a better fruit choice for those managing diabetes.
Good for heart health: The fiber, antioxidants, and potassium in persimmons contribute to heart health by contributing to lowering cholesterol levels and managing blood pressure. The tannin-rich fiber from young persimmon fruit has bile-acid binding properties that have been shown to lower bad cholesterol without lowering the good cholesterol.
Low in calories: Because they are low in calories and high in fiber, persimmons can help you feel full, making them a great option for weight management.
Therefore, incorporating persimmons into your diet can be a delicious way to enjoy all these health benefits! Persimmons are also versatile fruits that can be enjoyed in many different ways both in raw and cooked form, as a snack, in salads, in soups, savory dishes and even in desserts.
Here are some ways that you can enjoy them and reap their many health benefits:
Fresh and raw persimmons: You can simply slice ripe persimmons to enjoy their sweet flavor as a snack or in a salad where they add a burst of sweetness and color, pairing well with greens, nuts, and even cheese (if you digest dairy).
Persimmon and cheese on toast can be a simple but healthy breakfast, lunch or even snack.
Dried persimmons are sweet and chewy, making them a great addition to trail mixes or as a standalone treat.
Pureed or diced persimmons can be incorporated into baked goods such as breads, cookies or muffins, adding moisture and flavor to these. Persimmon pulp in cookie recipes adds a unique twist as well. You can blend ripe persimmons into smoothies for a natural sweetness and a nutritional boost; or in puddings, ice creams, or as a topping or filling in tarts or cakes for a creamy dessert.
Persimmon Juice anyone? Ripe persimmons can be juiced on its own or mixed with other fruits, for a refreshing drink.
Persimmons can be also used to make jams and preserves that can be spread on toast or used in specific recipes such as this one. All you need to do is to cook persimmons and mix with sugar, corn starch, lemon juice (and spices if desired).
Persimmons in savory dishes? Yes!
Diced persimmons mixed with onions, cilantro, and lime make a fresh salsa to serve with grilled meats or fish.
Roasted persimmons can also be mixed with other vegetables for a sweet and savory side dish.
Adding sliced persimmon to leftovers, brings a burst of color and nutrients to your meal.
Persimmons are in season in North America, and eating them now allows us to save money as well. This week, I was able to get a whole box of 9 of them (a little over 2 pounds) and paid about half their usual cost. Could a persimmon a day keep the doctor? Give it a try, at least when they are in season, which is when they are the most nutritious as well.
Do you enjoy persimmons? If yes, how do you enjoy them? If no, will you try them? Or which other orange fruit (or vegetable) is your favorite? Feel free to share in the comments below and continue to enjoy naturally orange foods and reap their many health benefits.
All for your inner balance and outer appearance!
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