Summer's Harvest is Mmm, Mmm Healthy

Everyone knows that eating plenty of fruits and vegetables is key to good health, but do you know why? Here's a list of some foods that are in season locally and what they bring to the table nutritionally.

Summer squash is certainly abundant in Connecticut this time of year. The colorful skin provides key nutrients and dietary fiber, so make an effort to leave the skins on when cooking with squash. Summer squash is low in calories and high in Vitamin C (foods that are "high in" a specific nutrient mean they are excellent sources of this nutrient and provide 20 percent or more of the Daily Value of that nutrient). When shopping, select small to medium-sized squash that is glossy, firm, and heavy for its size for the best flavor. Squash can be stored in the refrigerator for up to one week.

Few foods taste better than a freshly picked tomato. Tomatoes are high in Vitamins A and C and are also a good source of potassium (foods that are a "good source" of a nutrient provide 10-19 percent of the Daily Value of that nutrient). Select bright red, firm tomatoes and store at room temperature out of direct sunlight for up to one week. Tomatoes will keep for longer than one week if refrigerated but their flavor is best when stored at room temperature.

August is the end of the season for fresh blueberries, so stock up on these antioxidant rich berries while you can. Blueberries are one of the best natural sources of antioxidants, including Vitamin C, and are also a good source of dietary fiber. Choose firm, plump blueberries that are uniform in size. They will last 10-14 days in the refrigerator and are easily frozen so you can continue to enjoy them in the off season. Freeze blueberries in a single layer on a tray in the freezer so they don't stick together, then transfer to a sealed bag.

Bell peppers are excellent sources of Vitamin C and make a great addition to any meal. Chopped peppers increase the nutritional value of a breakfast omelet, while roasted or sauteed peppers pair well with any entree, and sliced raw peppers add a nice crunch to salads, sandwiches or alone as a snack. Select firm, brightly colored peppers with tight skin and store in a plastic bag in the refrigerator for about five days.

August marks the beginning of watermelon season. This classic summer favorite is high in Vitamins A and C. Store a whole watermelon at room temperature; once it is cut it will keep in the refrigerator for about five days. Watermelon is a healthy choice for a refreshing summertime dessert.

Beets are also harvested this time of year and are an excellent source of folate. Select beets with firm, smooth skins and crisp green leaves. The leaves should be removed (leaving an inch of the stem attached to prevent bleeding) before storing and can be served as greens (raw or cooked). Beets can be stored in a plastic bag in the refrigerator for up to three weeks. Never prepared fresh beets? Scrub them, wrap them in foil, and bake at 400 degrees F for 45 minutes to an hour and a half depending on size. Slice and serve as side dish or try chilled on top of a salad with goat cheese.

Plums, peaches, and nectarines are also in their peak season until late September and are all good sources of Vitamin C. Avoid fruits with bruises and blemishes and store in a paper bag until ripe.

Eating plenty of fruits and vegetables is one of the best ways to protect yourself from disease due to their high levels of antioxidants. All of the fruits and vegetables mentioned above are low in calories and add fiber to your diet, reducing your risk of heart disease, stroke, and some cancers. Following a low calorie diet may also prevent obesity which is a risk factor for many other chronic diseases including type 2 diabetes.

Functions of the specific vitamins and minerals mentioned above are described below: 

Vitamin C has many important functions. It is an antioxidant, meaning it blocks cell damage from free radicals. Free radicals form as a natural part of metabolism (breaking down foods) as well as from exposure to harmful things such as tobacco smoke and radiation. Antioxidants such as Vitamin C prevent cell damage caused by free radicals, help slow down the aging process, and protect against certain diseases. Vitamin C also helps heal wounds and form scars; maintains bone, cartilage, and gum health; and improves the absorption non-heme iron (iron found in plants).

Vitamin A is a fat-soluble vitamin. The forms of Vitamin A found in vegetables are classified as carotenoids, which function as antioxidants. Vitamin A supports eye and skin health as well as immune system function and normal cell growth.

Folate is a water soluble B vitamin that helps produce and maintain new cell growth. It is of particular importance during pregnancy and infancy; insufficient amounts of folate during pregnancy can cause neural tube defects. Long-term folate deficiency in adults results in a type of anemia. 

Potassium is a mineral and electrolyte with many important functions in the body. Our bodies maintain tight regulation of the amount of potassium in our blood for normal heart function and muscle contraction.

Sources:

http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html

http://www.fruitsandveggiesmorematters.org/?page_id=164

http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm