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fall veggies

A new study released from the Journal of Epidemiology and Community Health shows that people who eat up to seven servings of fruit and vegetables a day can cut their risk of premature death by 42 percent - and that vegetables may be more important than fruit to your overall health.

Vegetables tend to half a lower glycemic index and more fiber than most fruits. The glycemic index measures the amount of sugars in a food and how quickly it is absorbed into your system.  

Some great choices for vegetables include:

beetsBeets. Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup provides nearly twice your daily requirement. Plus, don't forget to eat the bulb! Ruby red beets are a leading source of nitrates, which are good for your blood pressure.

Tip: Saute the greens with garlic and olive oil to soften and season.  For the bulbs. cut into quarters and roast in the oven for 20 minutes at 350 degrees.

pumpkinPumpkin.  Pumpkin is a great source of fiber with three grams of fiber and only 49 calories per cup. Plus pumpkin seeds are a great source of "phytosterols" which help fight heart disease.

Tip: Look for Pumpkin Greek-yogurt that combines the pumpkin flavor and benefits with added protein that tastes like pie.

cabbage2Red or Purple Cabbage. Red cabbage is rich in vitamin C and fiber. Studies suggest that cabbage may help fight breast, lung, colon and other types of cancer. 

Tip: This is an easy addition to any salad but add to stews and casseroles too. 

mushroomMushrooms. Mushrooms are small powerhouses of nutrients like potassium, copper, niacin and selenium. Research suggests that white button mushrooms seem to have as many antioxidant properties as other mushrooms.

Tip: Do not store mushrooms in an airtight container. 

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