Make your plate colorful this June with the in-season fruits and vegetables. With the changing seasons comes changing fruits and vegetables that are ripe and ready just in time for summer.
Dietitians with Northside Hospital Nutrition Services say buying seasonal fruits and vegetables is important as they are fresher, better quality and richer in flavor. Purchasing in-season produce is more affordable than out-of-season produce. You can support local farmers by purchasing your in-season produce at your local farmer’s market.
Fruits in season in June:
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Nutritional benefits of June produce
Watermelon
Great for hydration as it is 92% water. Watermelon is a great source of vitamins A and C. It is rich in antioxidants such as lycopene and beta-carotene, which help fight free radicals in the body, reducing the risk of
chronic diseases.
Apples
Great source of fiber! Rich in quercetin, an antioxidant known for its anti-inflammatory effects and pectin, a soluble fiber known for preventing constipation and its modest effect on lowering LDL.
Berries – Blackberries, blueberries and raspberries
Berries are among the healthiest foods you can eat. They provide potassium, magnesium, vitamins C and K, fiber and prebiotics. Studies have found that eating blueberries
can lower the risk of type 2 diabetes and that consuming berries can help reduce the risk of a heart attack and improve memory.
Cantaloupe
Like watermelon, cantaloupe is a great source of hydration, vitamins A and C and is rich in beta-carotene.
Figs
Figs are a source of potassium, magnesium, iron and calcium. All of these micronutrients are more concentrated in dry figs. Figs are also a great source of fiber!
Grapes
Grapes are fruits rich in Vitamins A, C, D, E, K, B1, B2 and B6. As well as several minerals, including manganese, copper and potassium. These micronutrients are more concentrated in raisins than in fresh grapes.
Cucumbers
These refreshing vegetables are great for hydration as they are 96% water. Cucumbers are not only refreshing but a great source of vitamin K.
Eggplants
Eggplants contain the antioxidant nasunin, which has been studied to aid in cancer prevention possibly. It is also high in fiber, which may reduce the risk of heart disease.
Edamame
Great source of plant-based protein! Also, a great source of Vitamin C, calcium, iron and folates.
Okra
Rich in vitamins C, K, & A, magnesium and folate. It may benefit pregnant women due to its folate content.
Peppers
High in vitamins C and A, folate, vitamin B6 and vitamin E. High in the powerful antioxidant lycopene.
Corn
Fresh corn is a good source of vitamin B6, thiamin, niacin, magnesium, iron and other minerals. Corn with beans makes a complete vegetarian protein as corn and beans provide all the amino acids a person needs.
Summer Salad with Fruit
This recipe is light and filling, perfect on a typical hot summer day! It is super easy to make with seasonal produce and is a great vegetarian meal.
Ingredients:
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Find more healthy eating tips from Northside Hospital Nutrition Services.
