The benefit to our bodies is even greater. When a food is shipped long distances it has to be picked sooner rather than allowed to ripen fully, so it starts out with a lower nutrient content. Then it sits in transit and on the store shelves for much longer losing more and more nutrition every day. Not only is local food more nutritious, it taste much better. It is also thought that local foods eaten in season help us adapt to the local climate.
Here are 7 of the most nutritious foods you’ll find at the farmers markets this month, but talking about them in terms of their vitamin content is limiting since there are hundreds of phytochemicals (vitamin like chemicals) in every food and more being discovered daily. Current science, as advanced as it is, does not yet understand the complexities of the interactions that nature has given us, and if we only look for the few known vitamins we will miss eating some of the best foods out there. Fruits and Veggies are natures vitamin supplements, and the tomorrow’s superfood may turn out to be today’s overlooked side dish.
Apples
Apples are a good example. Many people are concerned about the sugar content in fruits, but don’t know that they contain chemicals that help us regulate blood sugar. Apples are the perfect snack – portable, satisfying and delicious. They’re said to provide a morning pick me up similar to coffee. For weight loss try a small apple 20 minutes before a meal to curb your appetite.
Squash
A great alternative to pasta, bread and rice, squash gives you a host of phytonutrients and increases fullness. There are many varieties and endless recipe ideas for squash. We often saute them with onions, root vegetables, such as purple potatoes and carrots, and greens such as chard and spinach.
Beets
When thinking about phytonutrients think color, and the darker the better. So far we know that beets are great for reducing oxidation and inflammation, and assisting with detoxification of carcinogens. More benefits are found every year. Cooking destroys some of the nutrients so steam for no more than 15 minutes, or use a micowave. Cooking time is greatly reduced in microwave cooking preserving more nutrients.
Potatoes
Yes, potatoes. Recent studies find the purple variety (remember, the darker the better) to be great for lowering blood pressure, and have phytonutrient quantities similar to spinach and broccoli. Potatoes have gotten a bad reputation because of the glycemic index theory – plain potatoes eaten alone tend to raise blood sugar quickly, but who eats them that way? In fact that’s the more important problem with potatoes, we usually don’t eat them plain we usually fry them or eat them with lots of butter, sour cream and salt. And we don’t eat them alone, eating them with a meal changes the glycemic index. Put them in stews for a satisfying fall/winter meal.
Mandarin Oranges
My orange tree is going crazy right now with these tiny gems. Most of us think of all the vitamin C we are getting from oranges, and yes it’s a lot and Vitamin C is very important, but there are over 400 other bio-active substances found in an orange. Some of them boost the antioxidant activity of Vitamin C, others increase detoxification of carcinogens, some are anti-tumor, others inhibit blood clotting. Oranges are another packable snack. Keep a bowl on the coffee table for when you are tempted for a late night snack, only 45 calories.
Walnuts
Walnuts are one of the most unrecognised superfoods. They have very unique phytochemicals, omega 3 fats, and an important form of vitamin E. They are thought to be good for lowering risk of breast and prostate cancer, diabetes, metabolic syndrome. Mix them in your hot or cold cereal, put them in salads, eat them plain with your apples. Nuts are better for you raw and be sure to eat the skin as well (not the shell), it is where the most phytochemicals are.
Rainbow Chard
Rainbow Chard is one of the best vegetables in the world. It has the same unique class of phytochemicals as beets as well as 13 different antioxidant chemicals. It is thought to help regulate blood sugar, supports detoxification, and much more. Chard should be boiled to reduce the oxalic acid content – which can decrease absorption of minerals like calcium and iron.
These are but a few of natures powerhouse foods, you can’t go wrong by picking a different fruit or vegetable. You’ll be giving your body great vitamins, minerals and amazing phytochemicals. Pick your favorites at the next farmers market and make you and yours a nourishing and nurturing meal.
