summer fruits and vegetables
Fruits and vegetables are presented throughout the summer in local farmers markets , the backyard gardens and fruit at roadside stands. People who eat generous amounts of fruits and vegetables as part of a healthy diet may have a reduced risk of stroke, type 2 diabetes and some cancers. The potassium-rich diets can help maintain a healthy blood pressure. In addition, fruits and vegetables help to fight free radicals, support digestive health and reduce the chances of developing cataracts or macular degeneration. Vitamin C, for example, helps heal cuts and wounds and keeps teeth and gums healthy.
At your next trip to the grocery enjoy delicious weeks of summer products. Enjoy fruit and vegetables raw or lightly cooked to get the most nutritional value fees. Stock up on what nature gave us to stay healthy, including:
- Peek summer fruits that are rich in vitamins C and A include cantaloupe, watermelon, and tomatoes. Cherries are a good source of potassium. also try the peaches, blueberries and honeydew melon.
- Eggplant, zucchini and green beans are good sources of dietary fiber. Summer squash is a good source of manganese and molybdenum. Other tasty summer vegetables include peppers, snow peas, corn, onion and broccoli.
- Most products are low in calories. Reduce the amount of cereal in your bowl to make room for cut fruit. If you do not have time to sit down for breakfast in the morning, make a fruit smoothie to go.
- Snack on raw vegetables or fruit instead of chips or pretzels. Mix your favorite nuts with dried fruit such as cranberries, raisins, or apricots for a house to keep trail mix in your office.
- Eat a salad for lunch once or twice a week. Add vegetables to a sandwich or wrap.
- Visualize your plate. Vegetables, fruits, and whole grains should take the greatest amount of space. They also add flavor and texture to your dish. Try stir-fried vegetables, vegetable fajitas, or pasta primavera.
- pick fruit and vegetables in a range of colors to ensure that you get a variety of minerals and vitamins.
The Produce for Better Health Foundation (PBH) offers creative ways to stretch your fruits and vegetables, including budget planning in advance, healthy recipes, buy in season and waste reduction; www.fruitsandveggiesmorematters.org visit for more tips. To find a farmers market near you, go to www.localharvest.org. You can also visit the Environmental Working Group to see the guide of their client to pesticides and the list of products to see their recommendations on fruits and vegetables to buy organic and which are less sensitive to pesticides
Sources :. Centers for Disease Control and Prevention, Environmental Working Group, Foundation Produce for Better Health, LifeWork EAP strategies, Washington and Shady Grove Adventist hospitals.
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