June celebrates National Fresh Fruit and Vegetable Month. Since the growing season is just about in full swing, there’s lots of local fresh produce available. Besides being unbeatably delicious, it’s also full of good things, some you might know and some you might be surprised to learn.
You already know you should eat plenty of fruits and vegetables, they're an important source of vitamins and minerals, fiber, and a variety of disease-fighting phytochemicals. Here are some summer fruits and veggies that give you amazing nutritional bang for your produce buck.
Berries
One of best varieties of fruits to eat as they are loaded with vitamin C and antioxidants. The phytochemicals in blueberries, blackberries, and strawberries help to boost immunity, and have a protective effect against several types of cancers. One cup of blueberries contains 8 grams of fiber, a nutrient that aids digestion and may lower cholesterol and protect against type 2 diabetes, are packed with anthocyanins, powerful antioxidants that fight cell damage and reduce inflammation.
Cherries
A cup of cherries has just 87 calories and packs 306 mg of potassium, a blood-pressure-lowering mineral that about 98 percent of Americans don't get enough of. The daily recommendation is 4,700 mg.
Mango
Excellent source of a variety of antioxidants and nutrients like vitamin C, beta carotene, vitamin A and fiber. Studies have shown that mango helps fight cancer, anemia and other ailments, too.
Peaches & Plums
These stone fruits contain a good amount of vitamin C, beta carotene and anthocyanins that help to eliminate the free radicals from the body. One medium peach provides more than 10 percent of your daily vitamin C and 285 mg of potassium. Its color comes from the antioxidants beta carotene and lutein. Some research suggests that the antioxidants in peaches may have cancer-fighting properties.
Watermelon
As its name suggests, this fruit is 92 percent water—so it's hydrating. Plus, watermelon has beta carotene, pectin and potassium helping with energy production, protecting against cancer and macular degeneration. It's also one of the few sources of the antioxidant lycopene, which may protect against certain cancers and heart disease.
Pineapple
Especially rich in vitamin C and manganese and packed with other vitamins and minerals, pineapple also contains enzyme bromelain which aids in digestion and helps to prevent the blood clot formation.
Bell Peppers
A cup of chopped red bell peppers provides more than twice as much vitamin C as a midsized orange, plus plenty of beta carotene, folate, and fiber. Who knew!?
Corn
In addition to fiber, corn contains disease-fighting phytochemicals as well as the minerals magnesium and potassium. A medium ear of corn has fewer than 100 calories – just don’t slather it with butter and salt!
Eggplant
That rich purple color comes courtesy of anthocyanins, and eggplants supply potassium, too. To keep it from soaking up oil (and extra calories) when you cook, just spritz with olive oil spray before you grill, roast, or sauté.
Tomatoes
A small tomato has just 16 calories. Whether tomatoes are red or yellow, they pack a decent amount of vitamin C – but only the red variety contains the antioxidant lycopene.
Zucchini
A low-carb favorite, it’s not only low in calories but high in potassium and manganese. Zucchini and other summer squash also supply vitamin C and energy-boosting B vitamins.
Studies have shown that potent antioxidants and phytochemicals in plant foods increase circulation and decrease inflammation. Eating multiple servings of fruits and vegetables every day helps you feel lighter physically and emotionally compared to a diet high in fat and sugar. Substantial research also shows the benefits of leafy greens and their link to reducing the risk of heart disease, certain cancers, macular degeneration and type 2 diabetes. Most greens have a healthy nutritional profile, but each kind has its own superpower.
Eating fresh, seasonal produce has many (many!) benefits, including better nutritional value. Scientists and anthropologists studying residents of the Blue Zones identified a diet rich in seasonal fruit and vegetables as one of the nine commonalities leading to their well-being and longevity. Blue Zones are areas of the world where people live the longest lives, consistently reaching age 100. In contrast, the average life expectancy in the U.S. is currently 77 years, according to the CDC.
A British study also found that people who consumed more fruits and vegetables were happier than those who did not. Researchers found that 33.5% of adults with a happier state of mind consumed at least five servings of fruits and vegetables per day.
Bliss on Broadway is always ready to offer our full range of rejuvenating facials and skin care services, along with massage services and nail care. Check out this month’s special Green Tea Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.