Celebrate the Summer Harvest
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This time of year, celebrate the summer harvest with fresh-picked fruits and vegetables. Whether you grow them in your backyard or buy a basket at the farmers' market, fresh produce offer a bounty of nutrition benefits. Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Eating a balanced diet and making other lifestyles changes are key to maintaining your body’s good health. Here are some of the nutrients found in a variety of fruits and vegetables.
Macronutrients
· Fiber – Diets rich in fiber have been shown to have a number of beneficial effects including decreased risk of heart disease, helps manage cholesterol, and reduces hunger. Found in fruits, vegetables, whole grains and beans. Excellent vegetable sources include navy, kidney, black, pinto, and lima beans, soybeans, split peas, chick peas, black-eyed peas and lentils.
· Water – Supports & maintains body functions and body temperature. Fruits and vegetables also supply our bodies with water.
Vitamins· Vitamin A – Sweet potatoes, carrots, pumpkin, spinach, turnip greens, mustard greens, collard greens, winter squash and cantaloupe. Essential for healthy skin, eyesight and fighting infections.
· Vitamin C – Red and green bell peppers, pineapple, oranges, strawberries, broccoli and kiwi. Helps heal cuts and wounds and keeps teeth and gums healthy.
· Vitamin E – Red bell peppers, chicory, butternut squash, and almonds. May slow aging process and help boost the immune system.
· Vitamin D – Sunshine, mushrooms. Essential for bone density and nervous system function.
· Vitamin K – Spinach, broccoli, Brussel sprouts, lettuce, watercress. Essential for blood clotting and can help maintain bone density.
· Folate – Spinach, broccoli, romaine lettuce, oranges. Supports heart health. Adequate folate intake may reduce a woman’s risk of having a child with a brain or spinal cord defect.
Minerals· Calcium – Soybeans, collards, low-fat milk and yogurt. Essential for bone strength and fat metabolism.
· Iron – Spinach, green peas, soybeans, blackstrap molasses, lean meats. Helps oxygenate blood and supports reproduction.
· Copper – Oats, green peas and mushrooms. Helps with red blood cell formation.
· Manganese – Pineapples, blackberries and raspberries. Promotes bone density and healing process.
· Potassium – Bananas, broccoli, kiwi and potatoes. Helps manage blood pressure.
· Magnesium – Spinach, green peas, soybeans and almonds. Essential for bone health, helps maintain heart health.
Phytonutrients· Beta-Carotene – Carrots, red bell peppers, lettuce and spinach. Promotes eye, lung, and heart health.
· Lutein/Zeaxanthin – Spinach, leafy greens, green peas and broccoli. Promotes eye health in aging adults.
· Lycopene – Tomatoes, watermelon, red bell peppers and pink/red grapefruit. Destroys harmful free radicals.
· Resveratrol/Pterostilbene – Blueberries, red/purple grapes and cranberries. Promotes heart health and helps maintain cholesterol levels.
· Phenolic Acids (Ellagic Acid) – Strawberries, raspberries, blackberries, and cranberries. Combats free radicals and helps slow the effects of aging.
· Anthocyanins – Blueberries, raspberries and strawberries. Helps neutralize free radicals and may reduce inflammation.
· Flavonols (Quercetin) – Onions, apples, red grapes, blueberries, cranberries. Protects brain cells.
· Bromelain – Pineapples. Promotes joint health.
Hopefully, you are now convinced that fruits and vegetables promote good health. Enjoy a variety of fresh-picked goodness from your garden and our local farmers’ market!
Nancy H. Jones is a registered dietitian with North Carolina Cooperative Extension, Cleveland County Center, for more information on food and nutrition and food safety, contact her by phone: 704-482-4365, by e-mail: nancy_jones@ncsu.edu, or by mail: 130 South Post Road, Suite 1, Shelby, NC 28152.