In recent blog posts, we highlighted the importance of supporting local produce and delved into the crops that were in season in the mid-Atlantic region in April, May, and June. July brings the ripening of carrots, melons, okra, eggplant and shallots, among others. Let’s learn more about these flavorful foods!
Carrots, Daucus carota, are root vegetables belonging to the Apiaceae family. While commonly bright orange in color, they also come in purple, red, yellow, and white varieties. Fun fact: Carrots were originally purple but were selectively bred to develop the high-beta carotene orange version that is popular today!
Carrots are a nutritional powerhouse, providing essential nutrients such as vitamin A, vitamin C, vitamin K, potassium, and dietary fiber. They are renowned for their role in supporting eye health due to the presence of beta-carotene, a type of carotenoid that converts to vitamin A in the body. This vitamin is crucial for maintaining good vision and preventing conditions like night blindness and age-related macular degeneration.
However, the benefits of carrots extend beyond eye health. They are rich in antioxidants such as alpha- and beta-carotene, lycopene, and lutein, which help combat oxidative stress that can lead to cell damage in the body that is linked to various chronic diseases. The antioxidants may also reduce the risk of heart disease by preventing cholesterol oxidation in the arteries. Finally, the potassium content in carrots helps regulate blood pressure, which in turn supports heart health.
Looking for a great way to incorporate carrots into your diet? Give our Easy No-Bake Gluten-Free Carrot Pecan Bites recipe a try!
Cantaloupes are large, round, or oval-shaped muskmelons with a rough, netted, or ribbed outer rind and sweet, juicy, aromatic pulp inside. The flesh of a ripe cantaloupe is typically orange or peach-colored, although some varieties may be green or whitish inside. The flavor of a cantaloupe is sweet and refreshing, making it a popular choice during the summer months.
Cantaloupes offer several health benefits. They are low in calories but high in essential nutrients such as vitamins A (as beta-carotene), C, K, thiamine, niacin, and folate, and minerals such as magnesium and potassium, which are helpful for maintaining healthy skin and eyes, boosting the immune system, preventing oxidative stress, supporting blood clotting, supporting healthy blood pressure, and more. Fun fact: Cantaloupes have the same amount of beta carotene as carrots, and more than any other yellow-orange fruit!
Cantaloupe is 89% water, making it both refreshing and hydrating — an ideal choice to enjoy during hot weather or after physical activity. Incorporate this nutritious and delicious fruit into your diet by giving this Personalized Breakfast Smoothie recipe a try.
Watermelon, like cantaloupe, is in the melon family. Composed of 92% water, it’s another excellent fruit for staying hydrated in the summer heat. Watermelon contains vitamins A, B5, B6, and C, as well as magnesium, potassium and copper. It is also rich in the amino acid citrulline, which is transformed in the body to the essential amino acid arginine. These amino acids both help to make nitric oxide, which helps to relax blood vessels and naturally lower blood pressure. Arginine also helps support organ function and helps facilitate wound healing.
The vibrant red color of watermelon’s inner flesh is a result of lycopene, a powerful antioxidant that helps protect cells from oxidative damage. Fun facts: Watermelon has nearly 40% more lycopene than raw tomatoes, AND the rind of the watermelon is edible!
Okra, also known as lady’s fingers or gumbo, is a green, elongated vegetable that people either love or hate! Its inside texture can be a bit slimy when cooked, which can be off-putting at first. However, okra is considered a superfood, and is worth getting to know. First and foremost, okra contains a high amount of insoluble fiber, which promotes healthy digestion and can lower the absorption of sugar from the gut, keeping blood sugar levels stable.
It’s also rich in vitamins A&C, and antioxidant polyphenols that protect against oxidative stress. It contains lectin, a protein that may inhibit cancer cell growth, as well as the minerals such as iron, calcium, phosphorous, zinc, magnesium and potassium that support bone, immune system, and heart health. A full complement of B vitamins support energy levels, brain function, and overall well-being.
A 2021 scientific review suggested that due to its superfood status and bioactive components, okra be studied as a potential nutraceutical with potential use as a lipid-lowering agent, antidiabetic, gastroprotective, anticancer agent, trypsin inhibitor, immunomodulatory agent, antibacterial agent, antioxidant, and neuropharmacological agent! It’s also been used to improve skin health.
Try okra in our Digestable, Hydrating Vegetable Stew.
Fun fact: okra seeds can be roasted, ground, and brewed to make a caffeine-free coffee substitute.
Eggplant is a low-calorie vegetable that features prominently in Mediterranean cuisine in dishes such as baba ghanoush. This vibrant, deep purple vegetable contains a large amount of dietary fiber, which, as mentioned earlier, supports digestive health. Eggplant is also a rich source of the heart-healthy nutrients vitamin B6, vitamin C, and flavonoids, as well as bone-healthy minerals such as calcium and potassium. Eggplant’s anthocyanin flavonoids are responsible for the vegetable’s deep purple hue. Their strong antioxidant activity plays a vital role in protecting your body’s cells from oxidative damage, potentially reducing the risk of chronic diseases.
Fun Fact: The name “eggplant” came from certain cultivars producing oval-shaped white fruits that bore a resemblance to chicken eggs!
Incorporate this nutrient-rich vegetable into your diet as an ingredient in our Delicious Veggie-Stuffed Sweet Potatoes recipe.
Shallots are a member of the allium family and are closely related to onions and garlic. Shallots are a good source of essential vitamins and minerals, including vitamin C, vitamin B6, potassium, calcium, and manganese. The vitamin C content in shallots boosts the immune system and helps the body fight off infections and illnesses.
Shallots also contain dietary fiber, which, as mentioned above, aids in maintaining a healthy digestive system and can prevent constipation. The minerals calcium and manganese help contribute to maintaining strong and healthy bones. Try this versatile and delicious vegetable in our Vegan Cucumber Dill Salad recipe.
Fun fact: Shallots offer greater health benefits than onions. They have the potential to prevent the formation of blood clots and the development of coronary arterial diseases, thus reducing the risk of heart attacks and strokes.
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July brings an abundance of nutritious and delicious produce to our tables. Ask your healthcare practitioner whether LRA testing might be right for you, to determine whether you have any food sensitivities to these wonderful fruits and vegetables. (There is this misconception that nightshades such as eggplant need to be avoided by anyone who has an inflammatory condition. That is not the case. Food sensitivities differ for each individual.)
Choosing local produce or cultivating them in your own garden is the optimal approach. Prioritizing your health is paramount, and by making a shift in our shopping practices, we have the power to greatly improve our overall well-being and wellness. Begin a delicious and healthful journey, savoring the flavors of the season and nurturing your body for a healthier and happier life.
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