Summer’s Good-4-U Foods

You know what’s fun? Shopping at farmers’ markets. In this article, I break down what’s in season and why local produce is better for you than what you might find at the grocery.

Culture Is in the Foods the ‘Locals’ Eat

My love for in-season foods started when we recently visited Italy, surrounded by colorful vegetables, fresh flowers, ripe juicy fruits, and leafy greens – our senses were so happy!

We traveled to Sicily for a conference where my husband Dr. Ryan Wood was teaching and lecturing about Stellate Ganglion Blocks, – a natural, safe, and effective way he treats and heals PTSD/PTSI.

We next traveled to Florence and the Amalfi Coast. Each region was drastically different though had one thing in common: all the local restaurants focused on using fresh local ingredients. So delicious! I think we ate caprese salad everywhere we went on that whole trip because the tomatoes and basil are fantastic there. 

In Amalfi the big thing is LEMONS and fresh seafood. The lemons were the biggest lemons I have ever seen in my entire life… like the size of small footballs! Which made for a local specialty of amazing fresh lemon sorbet.

Giant Lemon

Lemon Sorbet

Overall, my travels reminded me how lucky we are to have the great options for fresh food, great farm-to-table restaurants, and fresh farmers’ markets here in Portland and the surrounding areas. I have a renewed appreciation of what we have here at home!

We’re so lucky to have such a wide selection around Portland to visit! Check out these Portland area markets. (This list from native Antonina is my family’s new road map for summer adventure.) ~ Libby M.

From NW Regen: What’s in Season?

What you will find iavailable this summer in local farmers’ markets is that what’s generally grown within 100 miles. This means, since some nutrients diminish over time from when the produce was picked, local fruits and vegetables have higher nutritional content¹ than those you may find in the grocery store chain imported from out of state or other countries.

In-season produce is more nutritional. In fact, the online site Health says “Seasonal fruits and vegetables have up to double the amount of nutrients when grown in the right temperature and conditions.”

Whether ‘in season’ or not, most fruits and vegetables are packed with phytonutrients (also called phytochemicals or antioxidants), which are compounds produced by plants that provide health benefits to the body and can impact or reduce the risk of chronic diseases, such as heart disease and cancer.

What’s Fresh During the Summer Months?

Here are some veggies to look for at local markets between June and September and some info on the health benefits that may encourage you to put them on your shopping list.

Avocados – Good sources of vitamin C, magnesium, potassium, and beta carotene, they also have high levels of healthy, beneficial omega-3 fatty acids that may help prevent heart disease and protect brain and eye health.²

Basil – Besides being delicious, basil is full of antioxidants that help to fight free radicals in the body that can lead to cell damage or increase your risk for cancer, heart disease, arthritis, and diabetes.³

Chard – Loaded with nutrients, vitamins and phytochemicals, Swiss Chard can help manage and stabilize blood sugar levels and is excellent for vision, skin, and eye health. Some studies claim that chard is useful in treating menstrual cramps and migraines.⁴

Green Beans – The American Heart Association says that green beans help fight inflammation and are a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fiber, which can help to lower cholesterol.⁵

Tomatoes – The Lycopene that is in tomatoes helps to protect cells, may help lower levels of “bad” cholesterol and blood pressure, which may lower your chances of heart disease. The lutein and zeaxanthin in tomatoes may help protect your eyes from digital ‘blue light’ from computers, too!⁶

Zucchini – Rich in vitamins and minerals! A fun fact about zucchini is that cooked it has more vitamin A than raw zucchini. Vitamin A is important for supporting vision and your immune system. And the skin has the highest levels of antioxidants which benefit eyes, skin, and heart. Yellow zucchini may have higher levels or antioxidants than green ones.⁷

Here’s to a wonderful summer of getting outside and sampling local fare.
We hope you get to enjoy the pleasures (and health benefits) of local vegetables this summer!