I've been reading Runner's World magazine since I was a kid, and have always found their articles to be informative. Dr. Liz Applegate shared the following article on the nutritional value of produce and their corresponding seasons.
Almost every fruit and vegetable is available year-round. Buy in-season, however, and you get produce at its peak of flavor and nutrients. Here's a month-by-month guide to the best of the fresh.
April
FRUIT OR VEGETABLE: Salad greens (radicchio, mache)
WHAT TO LOOK FOR: Richly colored, nonwilted leaves
REAP THE BENEFITS: A two-cup serving supplies more than 400 percent of for vitamin A, 100 percent of folate, and a wealth of minerals, such as magnesium and potassium.
May
FRUIT OR VEGETABLE: Strawberries
WHAT TO LOOK FOR: Deep-red fruit, without mushy or spoiled spots; smaller are often sweeter
REAP THE BENEFITS: One cup fulfills your daily vitamin C needs and contains the cancer-fighters ellagic acid and anthocyanins.
June
FRUIT OR VEGETABLE: Apricots
WHAT TO LOOK FOR: Rich orange-colored fruit that is slightly soft, indicating tree-ripened
REAP THE BENEFITS: Three apricots pack more than half of the DV for vitamin A, 15 percent of fiber, and tons of potassium.
July
FRUIT OR VEGETABLE: White corn
WHAT TO LOOK FOR: Green husks; partially peel and look for plump kernels
REAP THE BENEFITS: One ear boasts loads of the B vitamins, such as thiamin, vital for metabolism.
August
FRUIT OR VEGETABLE: Blueberries
WHAT TO LOOK FOR: Even blue color; plump but not soft in appearance
REAP THE BENEFITS: One cup supplies a hefty dose of fiber, 30 percent of DV of vitamin C, and anthocyanidins, a group of antioxidants.
September
FRUIT OR VEGETABLE: Honeydew melon
WHAT TO LOOK FOR: Sweet smell and smooth skin, free of cuts or overly soft areas
REAP THE BENEFITS: 90 percent water, which aids hydration, plus loads of potassium, vitamin C, and carotenes.
October
FRUIT OR VEGETABLE: Concord grapes (or other deep-red or purple grapes)
WHAT TO LOOK FOR: Plump, evenly colored grapes; avoid bunches with wrinkled tops and loose stem connections
REAP THE BENEFITS: Full of potassium and polyphenols, which help minimize LDL, or "bad," cholesterol.
November
FRUIT OR VEGETABLE: Red cabbage
WHAT TO LOOK FOR: Tight head that feels heavy
REAP THE BENEFITS: One cup raw supplies 25 percent DV of vitamin C and potassium, in less than 20 calories.
December
FRUIT OR VEGETABLE: Sweet potato
WHAT TO LOOK FOR: Firm, without cuts or deep blemishes
REAP THE BENEFITS: Contains more potassium than a banana and a hefty dose of the cancer-fighter beta carotene.
danny@arizonapitching.com
www.arizonapitching.com
Friday, April 25, 2008
