A Guide to Summer Food

A Cuide to Summer Food BY APage Summer is a wonderful time to experiment with fresh, nutrient packed food. Here's a list of some of the healthiest seasonal summer food and why you should consider adding them to your diet. AVOCADO THE BENEFITS This fruit (yes it's a fruit) DIET TIP Avocados should is an excellent source of: not be cooked, but are a great addition to salads and are the Fiber- Aids digestion Vitamin C - Helps antioxidant function and iron classic base of guacamole. absorption Vitamin K- Aids blood coagulation Potassium- Good for blood pressure and muscle performance Folate- Boosts cell renewal and fetal development Monounsaturated fats- Helps cholesterol management CUCUMBER THE BENEFITS DIET TIP Cucumbers are delightfully refreshing and are a good way to stay hydrated during the summer. They are an excellent source of: Cucumbers are best consumed raw in salad, sandwiches, soups and dips; they also pair very well with dil1, mint, red onion, salt, and vinegar. Vitamin A- Aids growth and development Magnesium- Boosts muscle and nerve function Vitamin K- Aids blood coagulation Potassium- Good for blood pressure and muscle performance SUMMER SQUASH THE BENEFITS DIET TIP Summer squashes come in many forms: zucchini, yellow squash and pattypan. They are an excellent source of: They are best baked, grilled or wilted, then drizzled with olive oil, salt and pepper. Vitamin C- Helps antioxidant function and iron absorption Vitamin B6- Aids brain function. immune health, and nerve function Molybdenum- Helps balance chemical processes in the body TOMATOES THE BENEFITS DIET TIP Tomatoes grow like weeds in many climates during the summer months. Look for tomatoes that are plump and heavy for their size. They Avoid refrigerating if possible because it stops the ripening process. There are several varieties of tomato, and most are an excellent source of: are eaten raw. Roma tomatoes are ideal for making sauces, and all tomatoes pair well with basil Vitamin A- Aids growth and development and olive oil. Vitamin C- Helps antioxidant function and iron absorption Vitamin K- Aids blood coagulation CHERRIES (RED, WHITE, YELLOW). THE BENEFITS DIET TIP Cherries keep well at room Red cherries are ripe when the flesh is deep red. White and yellow cherries are ripe when the flesh is flushed with pink. They are an excellent source of: temperature for several days, and longer if refrigerated. Remove the stems and pits just before eating or using. They are best eaten raw, but can also be used in baking. Vitamin C- Helps antioxidant function and iron absorption Fiber- Aids digestion Calcium- Good for bone and dental health, muscle performance, and nerve health MELONS THE BENEFITS DIET TIP Honeydew melons and canteloupes should smell sweet and yield Melons store at room temperature to pressure at the stem end. They are an excellent source of: for 2 to 3 days. Refrigerate after cutting and remove seeds and stems. Vitamin C- Helps antioxidant function and iron absorption Vitamin A- Aids growth and development Potassium- Good for blood pressure and muscle performance STRAWBERRIES THE BENEFITS DIET TIP Avoid berries with brown Stawberries are ripe and ready for eating when they are red in color and have an intact green, spots or overly large berries with hollow centers. Store strawberries at room leafy hull. They are an excellent source of: temperature or refrigerate in a single layer. Use within a day or two and always wash before eating. Vitamin C- Helps antioxidant function and iron absorption Fiber - Aids digestion Manganese- Good for bone health PEACHES THE BENEFITS DIET TIP A ripe peach will yield to pressure, without totally collapsing and last a few days at room temperature and even longer in a refrigerator. They are an excellent source of: Peaches bruise easily and the juice will stain clothing, so handle them with care. They are best used raw in cereal, salads, smoothies and sorbets. They can also be cooked into crisps, pies and jams. Vitamin C- Helps antioxidant function and iron absorption Vitamin B-3- Boosts energy metabolism Potassium- Good for blood pressure and muscle performance SOURCE: http://www.healthcentral.com/diet-exercise/cf/slideshows/your-guide-to-summer-food/cucumber/ HealthCentral