Color your diet this August with the following in season fruits and veggies! Using in season fruits and vegetables not only adds bright colors that help fight disease but tastes better and is usually costs less!
What's In Season?
Fruits: Gravenstein apples, blackberries, blueberries, raspberries, figs, grapes, limes, melons, nectarines, Valencia oranges, peaches, Asian pears, Bartlett pears, plums.
Veggies: Hass avocados, basil, green beans, black eyed peas, corn, cucumbers, garlic, eggplant, okra, onion, bell pepper, summer squash, tomatillos, tomato.
We know that fruits and vegetables are good for us and that they contain vitamins and minerals but do you know what kind and what they do for you? Let the following list show just how good a little “color” on your plate will do you!
Fruit and Veggie Vitamin and Mineral Facts: What they are and Where They're Found
Fat Soluble Vitamins
- Vitamin A: Antioxidant, maintains eye and skin health and supports the immune system. Found in apricots, cantaloupe, carrots, dark leafy greens, kale, mango, papaya, sweet potato, pumpkin
- Vitamin E: Antioxidant, may help boost immunity and brain function. Found in kale and spinach
- Vitamin K: Helps with blood clotting and bone health. Found in dark leafy greens (collards, spinach, salad greens, broccoli), brussel sprouts and cabbage.
Water Soluble Vitamins
- Riboflavin (B2): Helps convert food to energy, supports immune system. Found in broccoli.
- Vitamin B6 Helps convert food to energy, supports growth and maintenance. Found in avocados and bananas
- Folate (Folic Acid) Helps prevent neural tube defect, supports the nervous system, may help prevent heart disease and some cancers, helps convert food to energy. Found in asparagus, beets, leafy greens, kale and orange juice.
- Vitamin C Antioxidant, supports the immune system. Found in broccoli, cantaloupe, citrus fruits, kiwi, mango, peppers, potatoes, berries and tomatoes
Minerals
- Calcium: Essential for strong bones, healthy gums and teeth. Helps with blood clotting and muscle contraction. Found in broccoli, dark leafy greens, fortified orange juice and kale.
- Chromium: Helps maintain normal blood sugar levels. Found in broccoli and mushrooms.
- Iron: Essential for blood cell formation, supports the immune system. Found in dark leafy greens and dried fruit.
- Magnesium: Helps produce energy. Found in artichokes and avocados.
- Potassium: Helps prevent high blood pressure, helps maintain fluid balance and with muscle contraction. Found in avocado, banana, citrus fruits, potatoes, tomatoes, dried fruit, beets, beet greens, winter squash, cantaloupe, nectarines, pears, strawberries and mango.
- Selenium: Antioxidant found in broccoli and mushrooms.
- Zinc: Helps support the immune system, important role in genetics. Found in peas.
In Season Recipe Idea
Really Green Guacamole
Combining avocado with green peas adds bulk and a creamy texture but does not sacrifice flavor. The end result is a lower fat guacamole dip with a robust taste!
- ½ cup diced ripe avocado
- Juice of 1 lime
- 1 package frozen petit peas (16 ounces), thawed
- ½ cup chopped cilantro
- ¼ cup sliced green onion
- 1 tsp crushed garlic
- Hot pepper sauce to taste
- Salt and pepper to taste
- 1 medium tomato, chopped
Combine avocado and 1 tbsp lime juice in a medium bowl. Combine peas, green onion, garlic, remaining lime juice and cilantro in a food processor or blender and puree until smooth. Add avocado and tomato and stir gently to combine. Season to taste wit hot pepper sauce, salt and pepper.
Servings: about 8
Nutrition Information: 66 calories, 4 g protein, 10 g carb, 2 g fat, 0 g saturated fat, 71 mg sodium, 4 g fiber
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
