|
LOCAL CROP
|
IN SEASON
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NUTRITIONAL
HIGHLIGHTS
|
CHOOSE
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Apples
|
August to November
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Rich in fiber,
which may reduce heart disease risk
|
Firm fruits with no
soft or brown spots; avoid those that are the wrong color for their variety
|
|
Asparagus
|
Late April to late
June
|
Good source of
folate, potassium, thiamin, and vitamin B6
|
Firm, fresh spears
with closed, compact tips
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|
Berries
|
June to October
|
Packed with
potassium, which helps maintain a healty blood pressure, plus vitamins A and
C and fiber
|
Firm, plump
blueberries; raspberries with no blemishes; and bright red strawberries with
strawberries with fresh green stems
|
|
Cherries
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Late June to August
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High levels of
antioxidants, along with beta-carotene, vitamin C, potassium, magnesium and
fiber
|
Large, glossy,
plump cherries with no bruises or cuts
|
|
Cucumbers
|
July and August
|
Good source of
folate, along with vitamins A and C, potassium, fiber and magneisum
|
Firm cucumbers with
a rich green color, no soft spots and no bulge in the middle
|
|
Melons
|
June through
October
|
Good source of
potassium and vitamins A and C
|
Canteloupes with a
yellow or tan rind and thick, coarse netting; watermelon that's symmetrical
and heavy for its size with a hard, smooth rind
|
|
Peaches
|
Early July to
mid-September
|
Rich in potassium
and vitamins A and C
|
Soft, blemish-free
peaches with a yellow or cream background and light fragrance
|
|
Spinach
|
May to October
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High in vitamins A
and K, and rich in manganese, folate and magnesium
|
Fresh-looking,
brightly colored leaves; avoid wilted and yellowing leaves
|
|
Squash
|
June to October
|
High in vitamins A,
B6, C and E, thiamin, niacin, potassium, beta-carotene and manganese
|
Squash with a heavy
stem for its size; avoid bruised, nicked rinds or soft spots
|
|
Sweet corn
|
July through
September
|
Lots of protein and
carbohydrates, plus vitamin C
|
Ears with green,
tight husks; open them to check that kernels are plump and get smaller at the
tip
|
|
Tomatoes
|
August and
September
|
Loaded with
lycopene, which in some studies suggest wards off prostate cancer and heart
disease, plus vitamins A and C
|
Smooth-skinned,
plump tomatoes with no cracks, blemishes or bruises
|
Adapted from:
Living Healthy/Spring 2012- Nutrition
