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SUMMER’S TOP SEVEN

Seasonal goodness...

Published by Helen Laing  Categories: SALT Gymnasia  Tags: At Home, fitness, keep fit, lose weight, Weight Loss Programmes

HOW TO IMPROVE YOUR NUTRITIONBy eating seasonally

Back in the day, eating seasonally was the norm and we were more in tune with nature. But with the advances in travel and technology, everything and anything is available to us at any time of the year. This helps us to keep our manus varied and we can enjoy our favourites all year round.

However, if the events of the last few months have taught us anything, it’s how much more care we need to take of ourselves, our communities, and the world around us. Eating seasonally is something we can all do, and we should: it gives us the freshest, and therefore tastiest, produce. It hasn’t been chilled or artificially ripened – both of which are processes that affect the flavour and also have a detrimental effect on the nutritional value of produce.

Cutlery Set

NATURE’S NUTRITION

Fruits and vegetables harvested at just the right time in their peak season are more nutritionally dense because they’ve had time to mature and develop abundant nutrients. This is your low-down on the best bits from nature’s summer larder…

Peas

FOLIC ACID, VITAMINS K & D

 1. Shell peas

Peas are a great choice for a boost of folic acid, or vitamins K and D. They can be starchy and dry if they’re not picked and eaten fresh (within a few days of picking) so look for pods that are full, but not absolutely bulging. They should have a bright green hue, and the skin should look fresh and plump, not wrinkled. The peas from pods with whitish patches or shrivelled ends will still taste good, but they perhaps aren’t at their absolute best.

Tomatoes

VITAMIN C & ANTIOXIDANTS

 2. Tomatoes

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

The British tomato season runs from June to October. When you’re picking tomatoes, give them slight squeeze; you want ones that are firm, but give a little (like a peach!) The entire fruit should be full of colour.

Garlic

POTASSIUM, IRON, CALCIUM, MAGNESIUM, MANGANESE, ZINC & VITAMINS B & C

 3. Garlic

Garlic comes in a ton of varieties, shapes and sizes; each is equally nutritious. A great source of phytonutrients and minerals, garlic is one of the richest sources of potassium, iron, calcium, magnesium, manganese, and zinc, in addition to Vitamins B and C.

Look for bulbs that are very firm and have a subtle aroma. Pick bulbs that have the skin intact so the cloves themselves are not visible. Colour should range from bleach white to tinted hues of purple. Garlic is a cancer-fighting super food, so it’s time to buy some mints, and go all in!

Strawberries

VITAMIN C, ANTIOXIDANTS & ANTHOCYANINS

 4. Berries

Strawberries, blueberries, raspberries, and blackberries are brimming with vitamin C, antioxidants, and anthocyanins. Plus, they’re a remarkably good source of fibre. Look for berries that are fragrant, firm, plump, and dry. It pays to be picky when it comes to berries.

Watermelon

VITAMINS A, C & B6

 5. Melons

Melons boast unique health benefits relative to their colour. For instance, melons with pink/red flesh usually contains lycopene, and they’re a good source of various vitamins (A, C, B-6) and minerals (potassium and manganese.) Try to find watermelons that have a hollow sound when gently tapped; the skin should also be nice and green. For cantaloupes and other melons, they should have a nice, sweet aroma. Cantaloupes should be beige in hue and honeydew a light lime; if they’re whitish or deep green, they haven’t had quite enough sun and won’t be as ripe as they should be.

Fresh produce

VITAMIN C & OTHER FLAVONOID ANTIOXIDANTS

 6. Radishes

Radishes are a super-nutritious root vegetable with a good amount of vitamin C and other flavonoid antioxidants. The radish season runs from May to October in the UK. Choose ones with green, healthy-looking tops still intact – give them a little squeeze – they should be firm to hard, but not soft. Irregularities or spots can be ignored.

A half-cup of sliced radishes contains about 12 calories and virtually no fat, so they won’t sabotage a healthy diet. They are the perfect crunchy snack when the munchies strike.

Broccoli

VITAMINS A, C & E

 7. Broccoli

Broccoli contains twice the amount of Vitamin C as an orange! It is perhaps one of the cheapest and easiest ways to get extra vitamins into your diet. Be gentle, though – the more you cook it, the less nutritious it will be. Lightly steam, boil or microwave to help it keep its immune-boosting properties. Broccoli heads should be tight and compact, with a dark green colour starting at the top (sometimes with a bit of purple hue) that fades slightly lighter as you travel down the stem.

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