Friday, April 19, 2013

What, when and why to buy: Eating right for the season

August to November
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
Late April to late June
Good source of folate, potassium, thiamin, and vitamin B6
Firm, fresh spears with closed, compact tips
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
Late June to August
High levels of antioxidants, along with beta-carotene, vitamin C, potassium, magnesium and fiber
Large, glossy, plump cherries with no bruises or cuts
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
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
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
May to October
High in vitamins A and K, and rich in manganese, folate and magnesium
Fresh-looking, brightly colored leaves; avoid wilted and yellowing leaves
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
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