FRESH FOOD
USE YOUR MELON Munching on slices of watermelon is a great way to beat the summer heat—just be sure to ask when the melon was harvested. If it’s fresh from the field, consider waiting before slicing into it. Researchers at the U.S. Department of Agriculture determined that storing watermelon at room temperature for a few days can bolster lycopene levels by up to 40 percent. A potent antioxidant linked to improvement in blood pressure, lycopene may also help reduce your risk of certain types of cancer.
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BY MATTHEW KADEY, RD
BONE UP Scientists in Australia discovered that UV rays can help fortify white mushrooms with significant levels of vitamin D. In fact, just three or four sun-exposed mushrooms can provide an entire day’s dose of the bonestrengthening vitamin. Buy mushrooms from shade-free stands, and when home, lay them in direct sunlight for an hour or two. Sauté your mushrooms in a touch of oil to help your body absorb fat-soluble vitamin D.
THE BIG O MIGHTY MICROGREENS A recent study in the Journal of Agricultural and Food Chemistry found that microgreens (immature vegetables and herbs, such as red cabbage, cilantro and green daikon radish) contain 40 times more nutrients, including vitamins C and E, than mature plants. The baby veggies are clipped while still very young, so they’re packed with the nutrients needed to grow. Microgreens are becoming a market fixture, so use them to gussy up salads and sandwiches.
Nothing screams summer like a juicy organic tomato. In a recent study, researchers discovered that organic tomatoes are more saturated with lycopene, vitamin C and other healthful antioxidants than those that are grown conventionally. Pesticides can break down the tomato’s natural defence mechanisms against insects, disease and even antioxidants.
CANADIANLIVING.COM | AUGUST 2014
PHOTOGRAPHY: THINKSTOCK; iSTOCKPHOTO.COM (MICROGREENS)
ORANGE CRUSH With a commitment to expanding biodiversity, farmers are stocking their market stands with unique vegetable varieties. Case in point: orange cauliflower. The striking hue of this hybrid veggie comes from the extra shot of naturally occurring beta-carotene in its florets. A Harvard study found that people with extra carotenoids in their blood were more likely to have optimistic attitudes. Surprise your palate and diversify your nutrient intake with heritage versions of your favourite vegetables, like purple potatoes, rainbow carrots, scarlet kale and black radish.
BEFORE YOU FILL YOUR BASKET AT YOUR LOCAL FARMERS’ MARKET, CONSIDER THE NUTRITIONAL SCIENCE THAT CAN HELP YOU UP THE HEALTH ANTE OF YOUR HAUL.
HERB MAGIC A farmers’ market is the perfect place to load up on inexpensive herbs like parsley, basil and cilantro. Often thought of as mere garnishes, herbs are chock-full of nutritional goodness. Norwegian scientists found oregano to be especially abundant in age-defying antioxidants. Grilled pizza, anyone? Each herb responds to storage methods differently, so ask your grower how to keep your favourites fresh at home. This one-on-one interaction with local growers is a farmers’ market perk worth exploiting.
