7 summer foods you shouldn't miss--医学.美容.医药.保健--英语--译心译意翻译网

Nothing says summer quite like the taste of fresh, in-season produce. From colorful berries to leafy greens, buying fruits and vegetables at their peak from your local farmer’s market or grocery store is good for both your health and your wallet.

Studies have shown over and over that fruits and veggies can help reduce the risk for cardiovascular diseases, including strokes, type 2 diabetes and some cancers.

All fruits and vegetables stand out because they’re loaded with water — and pack in relatively few calories — and have little fat and no cholesterol. But some shine brighter than others this time of year.

These seven foods are at their nutritious and flavorful best during the warm months, making them a must-have in your summer diet.
Corn

Nutritional punch: It’s often maligned for being starchy, but corn is a whole grain that can reduce the risk of stroke, type 2 diabetes and heart disease.

One-half cup of raw kernels, slightly less than a medium ear, is 66 calories and provides 2.1 grams of fiber. One-half cup cooked is 88 calories with 2.3 grams of fiber. Corn also contains some B vitamins, including folate, that help the body produce energy, as well as vitamin C and phosphorus.

The bran component of corn contains a cornucopia of compounds, including ferulic acid, that act as antioxidants. These potent compounds also protect the heart and help maintain your vision.

Cooking corn activates its disease-fighting compounds, studies show.

Quick fixes: “Unwrapped from its natural packaging, corn tastes great right off the cob — no utensils required” says Jackie Newgent, R.D., author of “Big Green Cookbook.”

Raw or cooked kernels add sweetness and crunch to green salads, traditional mac-and-cheese or cold pasta salads. Lightly sautéing corn kernels with olive oil and chopped peppers, onions, and tomatoes also makes a flavorful side dish or topper for meat, chicken, or fish. Corn on the cob also tastes great grilled plain or brushed with a mixture of olive oil and grated parmesan cheese.

Peak: May through September.
Cherries

Nutritional punch: One cup, about 17 cherries, is 87 calories and provides 2.9 grams of fiber. They’re loaded with beta-carotene, a carotenoid that turns into the usable form of vitamin A in the body and can protect your heart and vision. A one-cup serving also gives you 26 percent of the recommended daily amount of vitamin C, as well as manganese, which helps form cartilage that lays the foundation for bones and skin, and potassium, which blunts the effects of a high-sodium diet.

Cherries are most notable for their heart-healthy phytochemicals, also known as flavonoids, according to Joan Salge Blake, R.D., a clinical associate professor at Boston University and spokesperson for the American Dietetic Association. Studies suggest that diets abundant in flavonoid-rich foods can lower heart disease risk.

Preliminary animal studies have shown that cherry-enriched diets can boost immunity and reduce the risk for the flu and other respiratory infections, lower cholesterol, reduce inflammation, and reduce risk factors for type 2 diabetes.

Quick fixes: Cherries can be eaten alone or in a fresh fruit salad, or pureed into jam or a fill for pancakes, pies or tarts.

Peak: June through July

Blueberries

Nutritional punch: One cup of raw blueberries is 84 calories and boasts 3.6 grams of fiber, specifically pectin, a soluble fiber that helps lower cholesterol and possibly protect against cancer. Blueberries are also rich in vitamin K (important for bones), manganese and the antioxidant vitamin E.

“They stain, which is an asset when it comes to nutrition,” according to Newgent.

That’s because blueberries contain anthocyanins, antioxidant pigments that give blueberries their blue hue and have been shown to promote a healthy vascular system and fight inflammation.

“Blueberries consistently stand out for their high antioxidant content,” says Charles Stuart Platkin, host of the show “I Can Save Your Life” on the cable network We. They’re so naturally delicious, “if they were sold in a colorful box at the movies, you’d mistake them for candy!” says Platkin.

Wild blueberries won top honors among 25 commonly consumed fruits in the U.S. for their antioxidant activity, a recent study in the Journal of Agricultural and Food Chemistry found. Other berries, including cultivated blueberries, also ranked high on the list. Most supermarket blueberries are cultivated.

Quick fixes: Blueberries can be poured over whole grain cereal, low-fat yogurt, used to make smoothies, or added to whole grain batter to put a nutritious spin on pancakes, muffins or waffles. Newgent suggests pouring pureed blueberries into molds to make ice pops, or combining equal parts blueberries, olive oil, and apple cider vinegar in a blender to make salad dressing.

Peak: Mid-June through Mid-August. July is National Blueberry Month.
Okra

Nutritional punch: “One cup of cooked okra packs in as much fiber as a bowl of oatmeal,” says Dawn Jackson Blatner, a Chicago-based registered dietitian and author of “The Flexitarian Diet.” One cup boiled and sliced has 35 calories, 4 grams of fiber and 3 grams of protein. “The unique combination of fiber and protein make okra particularly satiating,” says Jackson Blatner. Okra is also chock full of vitamins and minerals, including 80 percent of the daily allowance of vitamin K, as well as vitamins C and B6 (important for energy production).

Quick fixes: Stir chopped okra into corn muffin batter for a nutritious, tasty variation on a classic. You can also add raw chopped slices to a colorful vegetable salad with sweet onions, tomatoes, cucumbers, and peppers. Sliced okra works well on a mozzarella and tomato sandwich, or dipped in egg and coated with cornmeal or corn flake cereal before baking. It can also be chopped and added to tuna, egg, chicken salad, or a stir fry.

Peak: July through October
Strawberries

Nutritional punch: One cup of strawberries contains 46 calories, 2.9 grams of fiber, and 50 percent more vitamin C than you need in a day. Other notable nutrients include manganese, folate (important to protect against birth defects and promote heart health), and vitamin B6, an energy booster.

Strawberries overflow with phytochemicals, including flavonoids (such as anthocyanins, antioxidants that give them their ruby red color) and ellagic acid, a phenolic compound (also found in blueberries, raspberries, and other plant foods) shown in laboratory and animal studies to have anti-cancer properties. Recent animal studies suggest that strawberries may protect and maintain your cognitive function by enhancing learning and memory in aging animals.

Quick fixes: Strawberries dipped in chocolate are a family favorite, says Jeannie Gazzaniga-Moloo, R.D., a California-based spokesperson for the American Dietetic Association and mother of three. Dark chocolate provides additional flavonols which make this sweet treat even more heart-healthy.

Peak: April through July.
Eggplant

Nutritional punch: One cup cubed and cooked provides 35 calories and 2-1/2 grams of fiber. Eggplant also contains several vitamins and minerals including potassium, manganese, copper, and the B vitamins thiamin, vitamin B6 and folate.

Eggplant boasts a variety of important phytonutrients believed to have antioxidant properties. These include several compounds that may protect against cancer and microbes such as bacteria and viruses.

“The benefits of eggplant occur not only in the flesh, but in the peel,” according to David Grotto, R.D., author of “101 Foods That Can Save Your Life.” Recent research found an anthocyanin unique to eggplant peels that appear to protect the heart.

Quick fixes: Try a stir fry with cubed eggplant, or lightly sautéing it with olive oil to fill a lasagna or top pasta, Grotto recommends. It can be roasted, pureed, and mixed with olive oil and garlic to make dip. With grilling season in full swing, eggplant definitely deserves to be front and center. Or you can cut eggplant into semi-thin slices, brushing on some olive oil, and adding a sprinkle of kosher salt before grilling.

Peak: August through October.