| Posted September 24, 2014 | By Tracy Bruen, R.D. | Categorized under Families, Men's Health, Women's Health |

Although many people are sad to see summer come to an end, nutritionally speaking, autumn brings with it a whole new batch of colorful, nutrient-dense, exciting options.

I love to see brightly colored fruits and vegetables coming into season this time of year. They are high in cancer-fighting antioxidants and flavonoids, vitamin C and fiber. As you start to look for healthy substitutes for the summer crop, look for certain colors: red apples, orange sweet potatoes and carrots, and dark blueberries.

And as you and your family gear up to face flu season, don't forget about eating healthier foods to give your body's immunity a much-needed boost. Antioxidants are the components of food that give it color and also protect your body from free radical damage. They help fight off cancer, infection and decrease inflammation in the body. Each color for fruits and vegetables has its own unique healthy properties, so the more colors you can add to your meals the better!

Eating a rainbow can lead to golden health!

One great way to ensure you are getting enough antioxidants is to chop up fruit and put it in a salad or combine it with another food. Shred carrots and put them in a pasta sauce. Make a fruit salsa to put on top of fish or chicken. This makes your dish a superfood and is also a great way to get kids who may be picky eaters to eat more fruits and vegetables and increase their intake of vitamins and minerals.

Here are some of my favorite foods this time of year that pack a nutritious punch and are delicious:

Sweet potatoes

Try a sweet potato any time you would normally eat a white potato. Sweet potatoes are one of the most nutrient-dense vegetables. They have more vitamin C, (boosts immunity), insoluble fiber (promotes colon health), vitamin B6 (boosts red blood cell production), potassium (promotes heart health), magnesium (metabolism booster) and beta carotene (antioxidant and immunity booster).

Try them plain. They are so tasty you hardly need the butter and brown sugar on top. If you need to add a dash of anything, try cinnamon. Sweet potatoes are also easy to cook and can be mixed into all kinds of recipes.

Apples

I just tried a new variety of apple called a Koiku. It was nice and crunchy and had a wonderful taste. Apples can be used as a topping on chicken, in a salad or on their own as a snack. I recommend eating the peel, just wash it in warm water first to remove any pesticides. The peel gives you more fiber and a high concentration of vitamins and minerals. Apples are so much better when they are in season, which is September through November. Other varieties that may be new to you but worth trying are Sweet Tango, Ginger Gold, Honey Crisp, Pink Lady and Jazz.

Grapes

Grapes are at their peak this time of year and are packed with a lot of the same heart protective, antioxidants found in red wine. Grapes are high in anti-cancer anthocyanins, which are powerful antioxidants that prevent free radical damage. Red and purple grapes are also high in resveratrol, which is a phytochemical found in the skin of grapes that has been shown to provide anti-cancer and anti-aging benefits.

Tomatoes

Tomatoes are also rich in anti-cancer and anti-aging phytochemicals and have high levels of beta-carotene and lycopene that have proven benefits to your vision. They can prevent free radical damage to cells, so they are thought to be protective in some types of cancer prevention, protective against vision loss and can increase heart health. Tomatoes also boost immunity because they are high in vitamin C.

Summer Squash

Another vegetable readily available this time of year, despite its name, is summer squash, which is high in fiber and vitamins A, B and C. It can be beneficial in controlling blood sugar and heart health. When buying summer squash, be sure to look for squash that is heavy for its size and has shiny, unblemished rinds.

Broccoli

Broccoli is low in calories and fat and high in fiber, vitamin C, iron, calcium folate. It is also rich in vitamin B6, which is essential to metabolism and immune system function. It is also high in a phytochemical called glucosinolate, which may have cancer protective properties. Be careful not to overcook broccoli. It's at its best steamed or raw in salads or as a potato topping.

Carrots

Carrots are high in fiber and beta carotene.  The body converts beta carotene to vitamin A, which is essential for maintaining vision health and is a powerful antioxidant that helps protect the body from free radical damage and promotes heart health. The brighter orange the carrot, the more beta carotene it contains. Carrot juice is a wonderful option as well as shredding them to add to sauces and salads. You can also steam or cook carrots and mash them with potatoes to give a healthy nutrient boost to mashed potatoes.

Blueberries

Although their peak season has ended, they are a great berry to find frozen as well as fresh. They are great to mix into smoothies or add to the top of cereal or waffles. Blueberries are high in vitamin C, antioxidants and fiber.