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JULY 16, 2020 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Pick Your Produce By Aliza Beer MS, RD, CDN
T
here are numerous reasons to love the summer months, but one of my favorites is the abundance of fresh and delicious fruits and vegetables. All year long I encourage my clients to snack mostly on fruit, but summertime it actually feels like a real treat and not something we have to do to stay healthy. I consistently recommend every meal include some kind of veggies, but this time of year the options are even more exciting. Fruits and vegetables contain many vitamins and antioxidants that will keep us healthy, boost our immunity, and help prevent disease. They are also high in fiber, which is essential for gut health. Fiber will also keep you feeling fuller longer, preventing unnecessary snacking or overeating. Additionally, fiber slows the rise of your blood sugar when it is part of a meal. Lastly, the produce contains water, which is very much needed in these warmer months to keep us hydrated. Here are my top ten favorite summer fruits and veggies and why you should take advantage of them this season.
Watermelon: What’s summer without a juicy wedge of watermelon? It’s also jampacked with antioxidants like vitamin C, beta-carotene, and lycopene. Lycopene may help protect against certain cancers and heart disease. Since it is also high in water (about 91%!) it is a great addition to a prefast meal.
Berries: Just like salmon is the “King
of the fish,” berries are the true queens of the fruit. They are low calorie, high fiber, and full of vitamin C, flavonoids, potassium, and folate. Blueberries are the best of the bunch, and are loaded with anthocyanins, powerful antioxidants that fight cell damage and reduce inflammation. Some research suggests that these berries bolster brain function as well. Tip: freeze fresh berries now in the summer when they are at their peak and use them all year long in smoothies, pancakes, and as toppings for your Greek yogurt or oatmeal.
Cherries: Another summer favorite that contains only 87 calories per cup, and 306 mg of potassium, a blood-pres-
sure lowering mineral that most people are not meeting the recommended daily intake of 4700 mg. Cherries are also an excellent source of anthocyanins, vitamin C, flavonoids, and fiber. Phytochemicals in cherries have been shown to lower inflammation in the body.
Lychees: They made this list simply because I love them. They are not high in fiber, but contain a significant amount of vitamin C, copper, and potassium. The proanthocyanins present in lychees are known to have strong antiviral capabilities. Lycheetannin A2, a component of lychee, may help in preventing the spread of viruses! The skin of the lychee needs to be peeled in order to get to the flesh
of the fruit. This makes for an activity and slows down the eating process. I find that the slower one eats a meal or snack, the less one ends up eating in the long run.
Peaches and Nectarines: These fruits are at their peak in July and August. Peaches and nectarines are part of the category called stone fruits and are high in fiber, vitamin C, potassium, and beta carotene. They are great eaten raw but are absolutely delicious grilled!
Zucchini: You can eat this rockstar veggie all year long, but it’s best from July until September. Zucchini is one of the lowest calorie vegetables out there, in addition to being high in fi-
