Marsha Branch
Everything about summer - the fashion, the
makeup, the sports - is bursting with color, life and energy, so why
shouldn't your food? Healthy, fresh, nutrient dense produce is
plentiful in summer and stocking up on the right ones is sure to do a
body good.
Watermelon - There are few things more refreshing
on a hot summer's day than a tall, ice-cold glass of water. Water
is vital to keeping the body hydrated and maintaining the balance of
bodily fluids. Approximately 60% of the average adult human body is
made up of water, and since we lose quite a bit of it during the hot
summer months through perspiration, it's important that we put it
back into our bodies. But just chugging a plain old gallon of water a
day can be daunting and even boring, after all, like the elementary
school poem goes, "Water has no taste at all. Water has no smell."
A great way to up your water content, while adding some color and
nutrients to your diet, is with watermelon. Like the name suggests,
the fruit is mostly water - 92% of it. It's also packed with
nutrients. Citrulline, an amino acid found both in the fruit and the
rind is great for maintaining healthy arteries and blood vessels.
Because it relaxes and dilates blood vessels, much like Viagra, some
scientists believe the fruit could be a natural form of the magical
blue pill.
Watermelon is also twice as rich in the
anti-oxidant lycopene (proven to protect against sun burn) as
tomatoes are, and it contains vitamins C and A. These play a role in
fighting such cancers as breast, prostate, uterine, lung and
colorectal cancer by protecting cells from free radicals. Other
vitamins found in the fruit include vitamins E, D, niacin, thiamine,
B6 and B12. Minerals include iron, calcium, magnesium, manganese,
potassium, phosphorus, zinc, fluoride and selenium. It's free from
fat and cholesterol and there are only 30 calories in every 100
grams.
How to Enjoy It - Now, here's the kicker. If you're
not in the mood for eating your watermelon, or you have a hard time
getting your kids to eat fruit, simply cut up half a large watermelon
(you can also include the rind if it's organic) and toss it in a
juicer or high-speed blender. If you blend it, strain after if you
prefer a smooth juice without pulp. Then pour your bright, red,
vitamin packed juice into glass jar with fresh, organic mint leaves
and let it sit for a few hours to steep. This DELICIOUS drink is best
served chilled, and I guarantee, your kids will be wondering how come
you're letting them have so much Kool-Aid. If you want to add a bit
more flavor to your watermelon juice, try adding some fresh lemon
juice, fresh ginger root, and for an added kick, a dash of cayenne
pepper. It's a summer treat you won't be able to get enough
of.
Berries - Berries abound in the summer and these tiny,
colorful gifts from nature are filled with healing qualities. You may
have heard about the benefits to be derived from their anti-oxidant
content - helping to fight free radicals and prevent various forms
of cancer, but there are several additional benefits.
Blueberries
are a great source of phytonutrients, which are anti-inflammatory and
promote liver health. Since phytonutrients are also responsible for
giving foods their color, the rich, deep bluish purple color of
blueberries suggests they are packed with the compound.
Blackberries contain an ellagic acid, an anti-ageing
phytonutrient. It prevents the breakdown of collagen, which usually
leads to wrinkles. This important phytonutrient also protects the
skin from damaging UV rays, which are out in full force during the
summer months.
If you're looking for an anti-inflammatory,
ditch the aspirin, and grab some raspberries. They are 10 times more
effective than aspirin at alleviating inflammation. Like most
berries, they also protect against environmental pollutants, and may
neutralize some cancer causing substances before they have a chance
to damage healthy cells.
Strawberries are king when it comes
to disease prevention. More concentrated in vitamin C than oranges,
these antioxidant powerhouses have been proven effective in helping
to prevent cancer, heart disease, memory loss, arthritis and
wrinkles.
Finally, summer is the happy month, but if the
sunshine isn't enough to put a smile on your face, then try some
gooseberries. These little, green, grape look-alikes contain
kaempferol, a flavonoid scientists believe prevents the breakdown of
the hormones serotonin and dopamine, which are found in the brain.
Known as the happy hormones, they help to fight stress and elevate
the mood.
How to Enjoy Them - There are several ways you can
enjoy your berries this summer. You can opt to have your favorite
berries on their own as a mono-meal; you can combine them for a
colorful bowl of goodness; toss them into your salad to give it some
color, a tangy kick and added nutritional value; or opt for the
absolute summer fave - smoothies! Summer is not complete without an
cold, creamy, berry smoothie. The options are endless. Simply look
for smoothie recipes online, experiment with your favorite flavors,
or ask a nutritionist for some ideas. Also opt for dried berries to
make delicious, refreshing iced-teas.
Cucumbers - No matter
how you slice it, fruits are always a great treat during summer, and
whether you consider cucumbers to be vegetables or fruit, there is no
denying that they are refreshing, especially in the summer heat.
Cucumbers are a good source of fiber, potassium and magnesium, and
they contain silica, which acts as a stabilizing force in the body
and balances hormones. It also aids with the formation of collagen
and facilitates the body's absorption of calcium - vital for
maintaining strong, healthy bones. Cucumbers, like watermelons, are
mostly made up of water, so they keep your body hydrated and regulate
its temperature. From controlling blood pressure, to promoting joint
health, aiding digestion, preventing bad breath, relieving arthritis
and preventing certain cancers, the health benefits scientists tout
cucumbers for having are numerous. Opt for organic cucumbers and
include the peel, which contains most of the nutritional value.
How
to Enjoy Them - It goes without saying that cucumbers are great in
salads, but a quick and easy, light and refreshing way you can enjoy
them is by tossing them together with avocado, lemon juice, a little
sea salt and fresh cracked black pepper. Can you say
DELICIOUS?!?!?!?!
Also, stay hydrated by drinking your
cucumbers. Simply juice a cucumber with some ginger and an apple, and
served chilled. You'll literally feel your cells come alive as you
swallow.
What Mother Nature serves up during summer is
abundant, not only in variety, but also in health and nutritional
benefits. Forget the microwavable dinners and boxed juices that have
had all the life and goodness cooked out of them. Head down to your
local grocery, or better yet, your local farmer's market. Not only
are the prices great, but seeing the produce laid out before you, may
just give you the inspiration you need to go home and start creating
your own summer masterpieces. Experiment. Be creative. Have fun,
because breakfast, lunch and dinner have never been more deliciously
colorful than during summer.
