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

LOCAL CROP	IN SEASON	NUTRITIONAL HIGHLIGHTS	CHOOSE
Apples	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
Asparagus	Late April to late June	Good source of folate, potassium, thiamin, and vitamin B6	Firm, fresh spears with closed, compact tips
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	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
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	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