“There is no fruit which is not bitter before it is ripe.” – Publilius Syrus
There are few among us who do not understand that fresh fruits and vegetables provide an essential microbiome for our health and well-being. And those of us who thrive here in the heartland of the Midwest also know that we are blessed to have access to a plethora of options.
Eating fruits and vegetables that contribute to the diversity of your gut microbiome helps with the production of important vitamins and short-chain fatty acids. Short-chain fatty acids are the main nutrients for your intestinal cells and are vital to cell function in general.1
Eating produce “in season” provides not only the best taste afforded by the items but the best way for your body to utilize the nutrients packed into these wonders of nature. Fortunately, we not only have the opportunity to purchase fresh produce in a retail environment but also at the many local Farmers Markets. Our own gardens avail us of some of our favorites such as tomatoes, zucchini, lettuce, radishes, and more.
In Indiana the month of July provides us with corn, yellow squash, cucumbers, green beans, and those delicious Indiana tomatoes! Also popular (and delicious) in the month of July are strawberries, raspberries, blueberries, and cantaloupe from mid-July to August. Some of the vegetables we enjoy in August are spinach, kale, green beans, and salad leaves. August fruits include peaches (late July to August) and watermelons – my favorites!
Sometimes our palate may become accustomed to processed or fast foods and we may feel that fresh vegetables in particular may be too bland for our liking. In that case, you can always add seasonings, olive oil, low-fat dressings or other accompaniments to your plate.
Did you know that you can grill your vegetables and fruits as well? I like to combine corn, bell and banana peppers, onion, broccoli, asparagus, and fresh garlic on skewers or with seasonings into a grill-proof container for a delicious and healthy meal. You can also add fruit such as peaches, pineapple, and any other items to your mixture. Although I am vegetarian, you may wish to add a protein of your choice to complete your meal.
My favorite way to enjoy fruits and vegetables is just fresh, cleaned, and raw. (I encourage you to thoroughly wash your produce, even if the items are labeled organic.)
Of course, as I have mentioned in previous columns, I do enjoy my smoothies! Try almond milk, protein powder of good quality, adding kale, spinach, avocado, frozen banana, and any other fruit or vegetable you enjoy. There are many ways to enjoy the variety of fresh options around us. Note: when fresh is not available, frozen fruits and vegetables are also a good source of the fiber and nutrients our bodies crave.
Let’s enjoy this bounty of nature as we boost our immunity and savor the tastes of the land.
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.