Summa Summa Summa Time!

Although the “summer” weather here in SF doesn’t always invoke images of backyard BBQs and pool parties, classic summer vegetables are still locally grown and readily available.  Below is a list of some summer staples and their health benefits.  Yum!

 

Cucumbers – Not only are cucumbers refreshing because of their high water content, but they are also good sources of magnesium, fiber, vitamins C & K and silica – a necessary component of bones and collagen.   For maximum nutrients, leave the skin on and wash thoroughly to remove the waxy coating.

Tomatoes – Available year round but most delicious when local and in season.  There’s more to the tomato than the typical beefsteak variety -heirlooms in particular come in all shapes, sizes, colors and flavors.  High in vitamins C, A, and K, tomatoes are probably best known for their lycopene content which becomes more concentrated when the tomatoes are cooked.

Squash – Zucchini, crookneck or pattypan, summer squash offers an abundance of nutrients for very little calories. A great source of fiber, beta-carotene, antioxidants and even anti-inflammatory properties, squash is brimming with health benefits.  Most of these compounds are found in the skin and seeds, so make sure to consume in its entirety.  Bonus: you can grate squash and hide it in a number of dishes, from meatloaf to brownies for a moist and delicious addition and no one will suspect.  Paleo trickery at its finest…

Eggplant—Call it an Aubergine if you want to get fancy, the flavanoid anthocyanin gives eggplant its characteristic purple color and also its health benefits ranging from antioxidant activity to combating chronic inflammation.  To reduce the sometimes tough, spongy texture, “sweat” cubed or sliced eggplant by generously sprinkling with salt and letting stand in a colander for at least 30 minutes.  Thoroughly rinse before cooking to remove most of the sodium.

Avocados – With all of these extra vegetables, you’re going to need some fat to help you absorb your fat soluble vitamins (A, D, E, K).  Considered to be an aphrodisiac in some cultures, avocados supply a good amount of potassium and magnesium (needed in especially high amounts for athletes due to primary roles in muscle contraction and relaxation), monounsaturated fats, B vitamins and even some protein.  Oh, and ridiculous amounts of DELICIOUSNESS.

Basil – Spice it up! Typically considered a flavoring rather than a vegetable, basil actually brings a host of health benefits to the table.  Basil’s essential oils have shown to have both anti-inflammatory and antimicrobial properties, and can also prevent cooking oils from oxidizing.  Animal studies have displayed positive effects of basil on blood pressure and blood sugar.

 

(Full disclosure: some of the above are botanically categorized as fruits, although used as veggies in cuisine and lower in sugar than most common fruits.  Do you know which ones?)

 

Some links:

Can’t afford to eat all organic, all the time? While local, organic is the best choice, I realize it’s not always totally feasible.  Check out this guide on how to avoid harmful pesticides without breaking the bank.

Too busy to sleep? Is not sleeping properly sabotaging your healthy weight efforts?