Daily Dish the Sonoma Market blog
Eat your Rainbow, Part 1
Health Notes by Dr. Liz
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Nothing says summer like the abundance of fresh veggies and fruits you see in the produce aisles and at roadside stands and farmers markets. Take advantage of eating fresh this season and infuse your body with a bounty of more than just vitamins and minerals typically found in produce.
Nothing says summer like the abundance of fresh veggies and fruits you see in the produce aisles and at roadside stands and farmers markets. Take advantage of eating fresh this season and infuse your body with a bounty of more than just vitamins and minerals typically found in produce.
Basil: The main ingredient for pesto, basil is loaded with fragrant essential oils that have been shown to reduce inflammation. This aromatic leaf has warm, peppery and clove-like notes and pairs well with tomatoes, other veggies, cheeses and lighter meats such as fish and veal. Each ¼ cup of fresh basil also supplies more than 50% of vitamin K needs, which is important for bone health.
Berries: The likes of raspberries, marionberries, blackberries and other summertime berries are sweet nutritional delights. Each 1-cup serving contains only 60 calories and packs about 50% plus of vitamin C and a third of your fiber needs. Berries’ rich deep colors come from special compounds called anthocyanins, which are known to help fight off cancer and other chronic diseases such as heart disease and age-related changes in the brain that lead to memory loss.
Cantaloupe: In a mere 56 calories per cup, this cousin of cucumber supplies a whopping 100% of vitamin A needs as beta carotene and more than 100% of vitamin C needs. Both of these nutrients help ward off various age-related diseases and may also help boost skin health. Like many summertime melons, cantaloupe is also a rich source of potassium and is more than 90% water, making it a must for healthy fluid balance.
Corn: This must-have vegetable at summertime meals comes with a wealth of nutrients, notably folate, a B vitamin crucial for healthy pregnancy and protecting your heart and circulation. Corn also supplies beta-cryptoxanthin, an orange-red carotenoid that may protect against lung cancer and other types of cancer.
Nectarines: One medium-sized juicy nectarine has a mere 60 calories and comes loaded with potassium, vitamin C and carotenes (orange-colored pigment). All of these nutrients are key in supporting heart health and a strong immune system.
Peaches: A fuzzy relative of nectarines, peaches supply a specific orange-red carotene pigment called lutein that studies show helps protect eyes from age-related damage. A medium-size peach also supplies a wealth of potassium and fiber for only 60 calories.
Hungry for even more colorful summer produce? Check out Eat Your Rainbow: Part 2!
