Must-have ingredients for fall meal preps, according to experts
A fitness website compiled a list of essential ingredients for your autumn muscle-building meal prep. The team at Total Shape conducted a thorough analysis of over 200 fall recipes, rated four stars and above, to determine the most commonly used ingredients and to shed light on how their health benefits can assist you during the transitioning season. Let's take a look at the findings.
Boost immunity during the fall with these ingredients
James Cunningham, from Total Shape, says, "It can be difficult getting all the essential nutrients we need during fall, especially as we're combatting shorter days and colder weather alongside our usual commitments." "Including these ingredients in your meal prep ideas can help boost immunity during the colder months and ensure you are getting a varied diet," he says.
Garlic
Garlic proved to be the most popular ingredient on the list, as it is essential for virtually every fall dish analyzed. Known for its antibacterial properties, garlic offers protection against the common cold, which can be beneficial during this season. Garlic is also a good source of potassium, supporting normal blood pressure, improving digestion, and balancing blood sugar.
Onion
Onions were a main aspect in plenty of dishes in the study, proving among the most popular ingredients. Onions are a source of organic sulfur compounds that work to reduce cholesterol. They are also a great source of B and C vitamins, which help different enzymes function and strengthen our immune system. Onions are also capable of lowering the risk of heart disease.
Olive oil
As per the list, olive oil also appeared frequently across the top-rated recipes. Not only is it a great source of healthy monosaturated fats, but olive oil has also been shown to have anti-inflammatory properties and be an excellent source of antioxidants, helping your body neutralize free radicals that cause diseases. Olive oil may also be capable of boosting bone health and strength.
Tomato
Tomatoes make a solid base for many meals on the list, and they are a great source of fiber. Like onions, tomatoes are also rich in vitamin C. Additionally, they are a good source of vitamin B9 (folate) which aids tissue growth and normal functioning, as well as vitamin K1 (phylloquinone) which is important for bone health.
Nuts
A variety of nuts can be great for your diet, as they are packed with plenty of dietary fiber, healthy fats, and magnesium, especially in almonds, cashews, and Brazil nuts. Furthermore, nuts help regulate biochemical reactions such as blood pressure, sugar levels, and muscle function. Nuts also help lower cholesterol and triglycerides, among offering other health benefits.
