With summer approaching, summer produce has begun to hit the market! This post is dedicated to June and all the juicy fruits and veggies it bears!
Living in a globalized world, it is super important to acknowledge where and how food gets to your plate because these commodities affect a variety of countries, industries, and people! Monocultures, lack of biodiversity, polluted agricultural run-off, large companies controlling the market, and a cycle of financial dependency from citizens living in developing countries are all reasons to pay more attention and be mindful of what your money supports.
Over the past few years of living in Europe, I have been accustomed to growing up and consuming products that are heavily California-based, such as avocados, almonds, and citrus. I considered these items as staples, but it is not sustainable to always be buying these products if they have to be shipped overseas to get to Europe. Although, this warm weather tends to have flourishing produce from Spain and Italy and makes me one happy gal!
(Pictured: Avocados from Spain and Lemons from Italy)
Local and seasonable produce is the most sustainable way to get all the nutrients your body needs and have a well-balanced diet. It is also a great way to learn new recipes and challenge yourself to cook with different foods than you are accustomed to.
Great news, June sparks up a wide variety of produce in the Northern Hemisphere! Of course, you should always buy within the country or region you are living in first, and then evaluate what is your priority? (ex/ Are these bananas worth the 8 hour drive it took to get them in my local grocery store? Can I find an alternative solution or seasonal ingredient?)
I am a work in progress and need to be doing this more often too. BUT, it all starts with awareness and making it a habit to check where this produce was harvested.
(pictured: Avocados from Spain, Tomatoes from Germany, small Romaine Lettuce heads from Germany, and Lemons from Italy)
JUNE'S SEASONAL PRODUCE & THEIR NUTRITIONAL BENEFITS
1. Strawberries: a handful of berries contains more Vitamin C than an orange, Potassium, contains Anti-oxidizing properties, stabilizes blood sugar levels due to high amount of Fiber, and gets rid of water weight in the body
2. Blueberries: Vitamin C, Vitamin K, Manganese, well-known Anti-oxidant, Reduces oxidized LDLs (bad cholesterols), lowers blood pressure, benefits aging brain neurons
3. Raspberries: Vitamin C, Vitamin E, Vitamin K, and B Vitamins, Magnesium, Manganese, Copper, Iron, Potassium, low in sugar, full of fiber, reduces inflammation, and repairs DNA
4. Watermelon: Vitamin A, Vitamin C, B1, B5, B6, Potassium, Magnesium, Cucurbitacin E (triterpene containing anti-oxidizing and anti-inflammatory effects), contains essential Amino Acids like Lycopene and Citruline, and Carotenoids which give watermelon its color and the body converts it into Vitamin A, 92% of water allowing for hydration and weight loss
5. Cantaloupe: Vitamin C, Potassium, Beta-Carotene, stimulates White Blood Cell production and defense, anti-coagulant (blood thinner- prevents blood from clotting), promotes O2 flow to brain and heart, promotes healthy skin and hair
6. Cherries: Vitamin C, Melatonin, Anthocyanins (Anti-oxidant that gives their red color), low glycemic index, contains anti-inflammatory properties) increases exercise performance and muscle recovery, lowers LDLs (bad cholesterols)
7. Nectarines: Vitamin A, Vitamin C, Vitamin E, Vitamin K, B Vitamins, Zinc, Calcium, Magnesium, Lutein, Phenolic compounds, Carotenoids (gives yellow pigment which reduces build-up in arteries), Chlorogenic Acid (controls blood sugar and blood pressure levels), and aids digestion
8. Apricots: Vitamin A, Vitamin C, Calcium, Iron, Manganese, Phosphorous, Copper, Potassium, Stabilizes body fluids, healthy for babies
9. Peaches: Prevents Hypokalemia (lack of Potassium), Phenols, Flavonoids, Carotenoids, Beta-Carotenes, contains Xanthophyll like Zeaxanthin and Lutein which protects eyes from light exposure and maintains eye health, and improves blood circulation
10. Corn: Manganese, Phosphorous, Magnesium, Zinc, Copper, Zeaxanthin and Lutein, something to be aware of is that it contains Phytic Acid which reduces mineral absorption and should be eaten in moderation
11. Lettuce: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Potassium, Magnesium, Iron, Calcium, Zinc, Cellulose, Fiber, Anti-inflammatory, Anti-bacterial, Anti-fungal, and reduces cell neuron death
12. Celery: Vitamin A, Vitamin C, Vitamin E, Vitamin K, B Vitamins, Calcium, Magnesium, Fiber, Anti-artery clogging, reduces blood pressure, Coumarins which is a phytochemical that is good for brain health, contains Anti-oxidizing properties, aids weight loss, and helps diabetic management
13. Okra: Protein, Fiber Calcium, Iron, Zinc, Polyphenols, Flavonoids which are energizing and promote Glycogen storage in the liver, decreases cholesterol and triglycerides, aids gut health and stomach lining
14. Eggplants: Vitamin C, K, Magnesium, Phosphorous, Copper, dietary Fiber, Folic Acid, Potassium, Manganese, eliminates some LDLs (bad cholesterol) while stimulating HDLs (good cholesterol), improves bone health, prevents Anemia, and boosts brain function through phytonutrients
15. Zucchini: Vitamin A, Vitamin C, Vitamin K, B6, Potassium, Manganese, Magnesium, Fiber, Anti-oxidant, aids digestion, stabilizes blood sugar, and maintains a healthy heart
16. Artichoke: Vitamin C, Vitamin K, Magnesium, Potassium, Phosphorous, Folate, increases HDLs (good cholesterols), maintains Liver health, and relieves Irritable Bowel Syndrome
17. Asparagus: Vitamin A, Vitamin C, Vitamin E, Vitamin K, B Vitamins, Iron, Calcium, Zinc, Manganese, Selenium, Potassium, rich in Rutin (anti-oxidizing flavonoid which aids inflammation, supports blood circulation, and decreases allergy severity) helps with hangovers, improves fertility, helps reduce effects of PMS, and used to treat Urinary Tract Infections
(pictured: Carrots from Germany, Zucchini from Germany, Asparagus from Germany, and Asian Eggplant variety from Spain)
18. Beets: Vitamin C, B Vitamins, Phytochemical compounds, Potassium, Iron, Magnesium, Folate, Fiber, reduces blood pressure, improves athletic performance, and improves liver health
19. Bok Choy: Vitamin A, Vitamin C, Iron, Magnesium, Phosphorous, Folate, Anti-Anemic, Anti-Inflammatory, promotes White Blood Cell production
20. Swiss Chard: Vitamin K, Potassium, Iron, Beta-carotene, Biotin, Betalains (Anti-oxidant nutrient that gives the red color and replaces Anthocyanins. Reduces LDLs and protects the lining of blood vessels), Lutein and Zeaxanthin (good for eye health), and improves circulation
21. Tomatoes: Vitamin A, Vitamin C, Vitamin K, B vitamins, Potassium, Manganese, Magnesium, Phosphorous, Copper, Fiber, Protein, Lycopene (Carotenoid linked to disease prevention), Anti-oxidizing properties, promotes healthy heart function, gives skin a natural glow and protects the skin from sunburns
(pictured: Tomatoes from Germany)
22. Cucumbers: Vitamin C, Vitamin K, Magnesium, Potassium, Manganese, hydrating, reduces blood pressure, promotes gut health, stimulates bone health, and great for maintaining a balanced weight
23. Cabbage: Vitamin A, Vitamin C, Vitamin K, B6, Iron, Potassium, Antioxidants, insoluble Fiber (improves digestion), and Anthocyanins which is a flavonoid for maintaining heart health
24. Avocado: Vitamin C, Vitamin E, Vitamin K,Riboflavin (B2), Niacin (B3), B6, Magnesium, Potassium, Omega 3s, Lutein (prolongs eye health), Beta-Carotene, Beta-Sitosterol which upkeeps a healthy heart and cholesterol, cancer-fighting Phytochemicals, folate to combat depression, and contains Anti-microbial properties
25. Figs: Vitamin A, Vitamin C, Calcium, Iron, Potassium, Magnesium, Fiber, reduces high blood pressure, improves digestion (including constipation and diarrhea), flushes excess sodium out of the body, contains prebiotics, and increases bone density
26. Lemon: Vitamin C, Fiber, Citric Acid, Limonene (essential oil from citrus with anti-cancer properties), Naringin (extract from citrus which aids metabolism), boosts immune system, controls weight, improves heme-iron intake and absorption, prevents kidney stone formation
27. Oranges: Vitamin A, Vitamin C, Fiber, Calcium, Potassium, Folate, Citric Acid, Anti-inflammatory, boosts immune system, allows easier iron absorption, helps produce collagen in the body, and fights free radicals
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