The sun is shining, the days are longer, and warmer nights are perfect for walks on the beach. Summertime is here! Summer comes with more than vacations and bikinis… there are special superfoods which shine during this time.
Summer superfoods are nutrient dense, bursting with flavor and best eaten during this season. Eating foods which grow close to home and that are in season is better for your health and the environment. Fruits and vegetables picked and consumed at peak ripeness contain higher amounts of vitamins and minerals, according to Rutgers University. And seasonal foods are also more delicious!
Produce grown during summertime helps reduce greenhouse emissions because summer produce doesn’t require artificial heating or lighting. According to USDA research, growing foods out of season can affect crop production and increase the need for pesticides. And eating local produce – during any season – decreases transportation emissions.
Local farmers markets are a great source of organic seasonal produce, and feature fruits and vegetables from your local area. Stop by and fill your basket with summer superfoods!
- Artichokes: Artichokes are rich in vitamins and minerals including fiber, Vitamin C, magnesium, folate and potassium, which can help decrease the risk of hypertension.
- Beets: Beets add a beautiful reddish-purple color to your plate due to their high betalain content. Betalains are powerful antioxidants and may reduce inflammation, protecting us from cancer, cardiovascular disease, and Type 2 diabetes. Try roasting beets with a pinch of salt and pepper and finish off with extra virgin olive oil for a colorful side dish.
- Bell Peppers: Peppers are high in antioxidants and many studies show they can help prevent cancer. Different colored bell peppers have unique properties, so a colorful plate – red, orange, yellow, green – offers benefits for both your body and your eyes. They are also high in fiber and Vitamin C. Along with a side of hummus, you can enjoy sliced peppers for a simple easy snack, or chop and add them to your favorite salad.
- Blueberries: One-half cup of blueberries contain 25% of the recommended daily value of vitamin C and 3g of dietary fiber. Blueberries contain anthocyanin, an antioxidant that gives them their beautiful color. Add blueberries to cereal, oatmeal, or your favorite smoothie. They are also lower in sugar than other fruits, as are all berries.
- Fava Beans: Fava beans are a great source of plant-based protein and healthy linoleic and oleic fatty acids. They also are high in fiber and have a low glycemic index, making them a great addition to help lower cholesterol and prevent blood sugar spikes.
- Strawberries: These bright red berries are higher in Vitamin C than oranges (per the USDA) and contain phytochemicals and polyphenols that may help decrease free radicals in the body. Enjoy in a fruit salad, add to yogurt or, for an antioxidant-packed treat, dip in dark chocolate!
If you stock up on too many summer superfoods and aren’t sure what to do with them, freeze them. Frozen fruits will go perfectly in your next smoothie (be sure to include protein and veggies in your smoothie if you have diabetes and choose more berries for smoothies since they’re lower in sugar). Frozen veggies such as leftover peppers can be used to make fajitas.
This summer superfoods list is a short one. Discover more superfoods at your local farmers market, where live music, crafts and local produce make for a fun and healthy outing with friends and family.
Sheri Weitz, RDN, CDE is a Registered Dietitian, functional nutritionist, diabetes specialist and wellness coach with a private practice in Los Angeles. To find out about how you too can “Move to Wellness,” or for a free consultation, contact: Sheri@MovetoWellness.net or visit www.MovetoWellness.net.
