We all know that a diet rich in fruits and veggies confers more health benefits than one can number. Better yet, a diet rich in seasonal fruits and veggies confers more benefits than one can imagine. When selecting fruits and veggies of the season, your choice is not only better for your wallet and your taste buds, but it's also bursting with more health benefits and nutrition.
What are some fruits and veggies worth reaching for this summer? Awareness of when various produce is at its peak has faded with the increase in urbanized populations. With that in mind, we'll share and explore the health benefits of 4 North American fruits and vegetables that are peaking this season.
1. ZUCCHINI (the endless summer squash)
When at its peak, this tender vegetable has a refreshing, delicate flavor. Best of all, it's an extremely versatile ingredient rich in vitamin C. You can bake it, fry it, steam it, grill it, stew it, or even rub a little sea salt, extra virgin olive oil, and lemon and shave it raw in a salad.
AT THE FARM STAND:
The smaller the zucchini, the more flavor. Small or medium-sized zucchinis are less watery and have fewer seeds. Aim for younger, firmer, heavy-feeling zucchinis with bright, shiny, unblemished skins. They'll store well in your fridge for about a week.
IN THE KITCHEN:
They're great stuffed with cheese, stir-fried with mushrooms, peppers, and squash, or tossed in a whole grain pasta with shaved almonds. Add more substance to your spaghetti sauce by pureeing zucchini. Not only will you bulk up your sauce but you'll add more nutrient punch.
2. HAVE A BERRY-SWEET SUMMER
Seasonal berries are truly the sweetest way to prevent cancer and other diseases caused by oxidative stress. These blue, pink, and black gems are bursting with antioxidants like polyphenols and anthocyanins to repair cell damage or to prevent cell damage. When it comes to berries, it's impressive how much fiber and how many antioxidants they can pack in a tiny package. A report in the Journal of Agricultural and Food Chemistry mentions that blueberries also have heart-healthy benefits.
The phytochemical content of berries have been closely studied in relation to countless conditions, from cancer and cardiovascular disease to bone, brain, eye, kidney, and liver health, diabetes, insulin resistance, and obesity.
AT THE FARM STAND:
Look for plump, dry, dark-colored fruits that are neither too firm nor squishy. Don'y shy away from using your sense of smell to gauge how ripe the berries are. Some lesser-known berries to look out for this season include manganese-rich black crowberries, reddish-purple boysenberries (a cross between raspberries and blackberries), vitamin C-rich black currants, or vitamin K-rich loganberries. If you can't find blackberries, mulberry fruits work as a great substitute. They closely resemble blackberries. Choose shiny, plump fruits.
IN THE KITCHEN:
As the temperatures rise, cool off with a yogurty berry smoothie, toss your favorite berries in a spinach salad, top your oatmeal, or pop a few as is! As a side dish with grilled fish or chicken, make a raspberry salsa.
3. NECTARINE & PEACHY KEEN
At their peak in the heart of summer, peaches and nectarines are a great source of dietary fiber, vitamin A, vitamin C, and niacin. We need niacin to activate more than 400 different enzymes used by the human body. It also plays an important role in protecting genes and preventing cancer.
Keep the skin! Research shows that when eaten with skin, peaches can prevent the oxidation of LDL (bad cholesterol), the first step toward atherosclerosis and heart disease. Nectarines are surprisingly high in lutein and zeaxanthin, antioxidants that protect the retina from macular degeneration.
AT THE FARM STAND:
Trust your sense of smell to pick the most fragrant fruit. Avoid fruits that are green or too soft. Your perfect peach will have firm, fuzzy skin that yields to gentle pressure. If unripe, store in a paper bag to speed up ripening.
IN THE KITCHEN:
Bake, broil, or saute them with a little cinnamon. Drink them fresh with low-fat or non-fat yogurt, a banana, and a Greenergy scoop. Add a scoop to the bottom of your glass of hot or iced tea for a burst of flavor.
4. JALAPENO PEPPERS
It may not beat the summer heat but it sure can fight the flame of inflammation. One of the hottest chili peppers around, jalapenos are rich in capsaicin, a substance that gives peppers their characteristic spicyness. Animal studies are showing that capsaicin plays a role in inflammatory arthritis. Also, as a report from the Journal of the National Institute of Cancer put it, capsaicin makes tumor cells "commit suicide".
AT THE FARM STAND:
Now is the time to stock up on these antioxidant-rich nutrient powerhouses. Processed peppers will always have lower amounts of phytochemicals and antioxidants . Choose fresh, firm, smooth chilli peppers. They store well in the refrigerator for up to 10 days in a plastic bag.
IN THE KITCHEN:
Pickle them for a tasty side dish. Heating them on the grill or in the oven can help reduce the heat. Enjoy jalapenos crisp and warmed on the grill with olive oil and garlic. They're also great stuffed with a low-fat or non-fat cream cheese and chives and baked in the oven. Add chopped jalapenos, green onions, and vinegar to a zero-sugar jelly for a kick to your homemade jelly.
References:
Johnston C. Functional foods as modifiers of cardiovascular disease. Am J Lifestyle Med. 2009;3(1):39S-43S.
Health Research. U.S. Highbush Blueberry Council website. http://www.blueberrycouncil.org/health-professionals/health-research/
Chang S, Tan C, Frankel EN, Barret DM. Low-density lipoprotein antioxidant activity of phenolic compounds and polyphenol oxidase activity in selected clingstone peach cultivars. J Agric Food Chem. 2000;48(2):147-151.
Dietary factors. Oregon State University Linus Pauling Institute Micronutrient Information Center website. http://lpi.oregonstate.edu/mic/dietary-factors
Lutein & zeaxanthin. American Optometric Association website. http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein?sso=y
J Agric Food Chem. 2011 Jan 12;59(1):163-73. doi: 10.1021/jf103434u. Epub 2010 Dec 2.
Cell Signal. 2003 Mar;15(3):299-306.
J Natl Cancer Inst (2002) 94 (17): 1263-1265. doi: 10.1093/jnci/94.17.1263