In our recent discussions, we have emphasized the significance of purchasing local products and explored the crops that were in season in April and May in the mid-Atlantic region. Today, we will shift our focus to the produce that you can expect to find at your nearby Farmer’s Market during June. It is recommended to check for specific availability in your area, as timing may vary slightly.
Tart Cherries are also known as sour cherries or Montmorency cherries and have a sour taste. These cherries are typically harvested during the summer months, with June through August being the prime time to find them.
Tart cherries are packed with essential nutrients and fiber, making them a valuable addition to your diet. They are rich in vitamins A, C, B6, and E, as well as important minerals such as potassium, calcium, iron, magnesium, and copper. Moreover, tart cherries are an excellent source of antioxidants, including anthocyanins. Fun fact: Tart cherries’ antioxidant levels are more than five times higher than regular cherries!
This powerhouse fruit has a number of additional health benefits. They reduce cholesterol and triglyceride levels, decrease inflammation, and may reduce the frequency of gout attacks. Additionally, if you struggle with sleep issues, tart cherries can serve as a natural source of melatonin and the amino acid tryptophan. Tryptophan is converted to serotonin, a neurotransmitter that enhances mood and helps regulate sleep patterns.
By incorporating tart cherries into your diet, you can enjoy these benefits and support your overall well-being.
Blueberries. Considered a “superfood,” blueberries are packed with an abundance of nutrients. They are a great source of fiber, vitamin C, vitamin K, manganese, and potassium. Similar to tart cherries, blueberries also contain anthocyanins, which possess exceptional antioxidant and anti-inflammatory properties. These beneficial compounds play a vital role in disease prevention and contribute to overall health. Blueberries are also beneficial for promoting bone health. Alongside the nutrients mentioned earlier, blueberries are rich in iron, phosphorous, calcium, and magnesium. This combination of essential minerals aids in the development and maintenance of strong bone structure.
Additional health benefits of blueberries include: improved blood pressure and other cardiovascular risk factors, better memory and brain health, reduced risk of diabetes, and decreased insulin sensitivity.
Black Raspberries also contain significant levels of anthocyanins, which offer impressive antioxidant and anti-inflammatory benefits. However, what truly sets black raspberries apart is their remarkable abundance of Vitamin C and fiber. These two components play a vital role in reducing the risks associated with specific types of cancers. Make sure to keep an eye out for this exceptional berry at your local farmers market this month.
Cucumbers are low in calories yet packed with essential vitamins and minerals, such as vitamins A, C, and K, potassium, and calcium. Impressively, cucumbers are composed of 96% water, making them an excellent choice for hydrating, refreshing and revitalizing your body. Together, the vitamin K and calcium in cucumber help to promote bone health by decreasing fracture risk. It’s also important to note that the peel of the cucumber contains a significant amount of fiber, which is important for digestive health, so don’t throw that peel away! Embrace the hydrating and fiber-rich properties of cucumbers for a refreshing and digestive-friendly treat. Fun fact: Cucumber is really a fruit! Check out our vegan cucumber dill salad recipe!
Fresh Herbs can also be found at the Farmer’s Market in June. Here are a few to be on the lookout for:
You may know basil from margherita pizza, but did you also know that it has a number of health benefits? Alongside its vitamins (A and K) and minerals (calcium, magnesium, potassium, iron, zinc, and manganese), basil is loaded with antioxidants and essential oils that are lost in the drying process. Choosing fresh organic basil, or growing your own, can provide free-radical-fighting power to help avoid inflammatory conditions such as heart disease, diabetes, and autoimmune diseases. Basil may also help reduce blood sugar levels, lower blood pressure, and help prevent infection.
Cilantro is an herb that has been used for its medicinal properties throughout history. It has neuroprotective effects and may improve memory and protect against cognitive decline. The leaves contain many antioxidant and anti-inflammatory compounds such as polyphenols, flavonoids, and phenolic acids which protect against a variety of inflammatory conditions. And a component in cilantro, dodecenal, is an effective antibacterial agent against salmonella, and can potentially protect against food poisoning. Cilantro also contains vitamins A, C, K and calcium.
Cilantro is extremely popular in various parts of the world. From chutneys to curries to salsas you can find this herb used in many traditional Indian, Thai and Mexican dishes. Fun fact: Wonder why some people complain that cilantro tastes like soap? They may be a part of the few that have the smell-receptor gene cluster OR6A2.
Oregano is an herb used historically as a digestive aide and as an antiseptic. It contains antioxidants and compounds that may possess antimicrobial activity. Most of the studies showing effectiveness against bacteria, viruses, and fungi were done using oregano essential oil, rather than the fresh herb. Oregano is packed with antioxidants and antiinflammatory compounds that can help relieve oxidative stress. Oregano contains vitamins A, B6, C, E, K, and folate, as well as calcium, magnesium, potassium, and iron. Fun fact: The pink or purple flowers of the oregano plant are edible!
Rosemary is an evergreen shrub used as an herb in cuisines the world over. Like oregano, it has antimicrobial and antioxidant properties. It may also support brain health, the immune system, eye health, liver function, and more. Rosemary contains vitamins A, B6 (and other B vitamins), C, K, and folate as well as calcium, iron, magnesium and manganese. Fun fact: Rosemary is part of the mint family!
Thyme is an herb from the mint family that is rich in vitamins A, B6, and C, as well as the minerals iron, calcium, magnesium, and manganese. It also contains many flavonoid and polyphenolic antioxidants that provide potent anti-inflammatory activity. In addition to its immune-boosting benefits, thyme has a positive impact on mood. Thyme contains lithium (a mood stabilizer) and tryptophan, which is converted to serotonin in the body. Studies have shown that the carvacrol in thyme essential oil can increase the levels of serotonin and dopamine, two hormones that play a crucial role in regulating mood. Thyme may also have antimicrobial effects. Fun fact: Historically, thyme was used to protect against the Black Death.
The countless health benefits provided by these fruits, vegetables, and herbs are best experienced by opting for local produce or growing them yourself. Your health is of utmost importance, and by transforming our shopping habits, we can significantly enhance our own overall health and wellness.
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