Joseph
by GreenMedInfo Research Group
We’ve carefully selected some of the healthiest fruits and vegetables for your late-summer feast and year-round health benefits.
Summer isn’t over yet. These fresh fruits and vegetables are in season in late summer, and offer great infusions of flavor and optimal nutrition. Peek at our list of products for late summer to savor the amazing health benefits before the season is over.
1. tomatoes
Whether it’s made into soup, roasted, pickled, or added to homemade bruschetta, tomatoes It rarely goes out of use in a busy kitchen. However, it is also famous for being one of the richest sources of lycopene in the western world.
Lycopene is a natural red carotenoid that provides rich pigment from tomatoes, melons and other fruits. It has been extensively investigated for over 70 years, if more than 2,000 articles in peer-reviewed journals and 4,000 other publications on the subject are any indication.[i]
Scientists have long attributed the association of tomatoes to reducing cancer and cardiovascular disease to lycopene, primarily due to Antioxidant properties.[ii]
In a study, researchers speculated about the relationship between lycopene and a lower incidence of cardiovascular disease.[iii] They looked at the effect of lycopene and tomatoes on oxidized LDL cholesterol, and found a modest benefit against oxidative stress that affects LDL cholesterol levels. They also looked at three studies on tomatoes and one on lycopene that found improvements in HDL cholesterol.
2. Option
The adage “great as a cucumber” couldn’t be more accurate, especially on those hot August days when everyone needs something refreshing. You will find a file here Cucumber and avocado soup recipe For those relentlessly hot days.
Choice won’t be left behind when it comes to health perks. It has a high water content and is actually 96% water.[iv] Cucumbers that are low in calories and highly hydrating can also help reduce excess weight: an analysis of 13 studies in 3,628 people associated foods with a high water content and low calorie content with a significant decrease in body weight.[v]
In an animal study examining the effect of plants on blood sugar, cucumbers have also emerged as an effective weapon for lowering sugar levels and keeping them under control.[vi]
3. Pepper
A beloved cousin to the tomato in the nightshade family, bell peppers are a popular choice for easy summer salads, and a favorite stuffed green pepper and as a side dish during steak and fajita nights. It is not only a hearty addition to summer meals but also rich Antioxidants Be it in sweet green, yellow, orange or red varieties.[vii]
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Lutein and zeaxanthin, both of which are abundant in orange and yellow peppers, help improve eye health.[viii] The extremely high vitamin C content of capsicum helps to increase the absorption of iron from the intestines.[ix]And[x]
4. watermelon
A refreshing summer treat, melons like cantaloupe, watermelon, and melon are part of the cucurbit family with cucumbers. Cantaloupe is known by various names including cantaloupe melon, cantaloupe, and rock melon.
Watermelon is rich in vitamin A, providing 299.13 micrograms (mcg) or 33% of the Recommended Dietary Intake (RDI) in a 177-gram (g) serving.[xi] It’s also packed with vitamin C in every serving, packing 65 milligrams (mg), or 72% of the daily recommended amount.
Vitamin CAlong with fiber, potassium and choline, it supports cardiovascular health. Potassium, which is found in a large amount at 473 mg or 10% of the RDI in the same serving, can help reduce blood pressure and keep it at healthy levels.
As a good source of folic acid providing 8% of the RDI, watermelon may also help maintain strong bones, as folic acid is essential in breaking down homocysteine — increased levels of it have been linked to decreased bone mineral density.[xii]
5. berries
What would warm summer days be without colors and fresh taste berries In sherbet, pudding, and easy salads? This group is considered one of the healthiest on the planet, mainly because it’s loaded with antioxidants to keep free radicals, cell damage, and oxidative stress at bay.[xiii]
In one study, blueberries, blackberries, and raspberries had the highest antioxidant activity among common fruits, right next to the pomegranate.[xiv] Harvard researchers note that eating three or more servings of blueberries and strawberries per week can reduce the risk of heart attack in women.[xv]
Based on their examination of 93,600 women between the ages of 25 and 42 as part of the Nurses’ Health Study II, they concluded that at least three servings of berries each week can reduce the risk of heart attack by up to a third. Raspberries are also Effective brain protectors and anti-cancer.
Find a rich collection of scientific findings on the fruit And vegetables On the GreenMedInfo.com database and enjoy a new feast on your table as summer draws to a close.
references
[i] Story E et al An update on the health effects of tomato lycopene. Annu Rev Food Sci Technol. 2010; 1: 10.1146/annurev.food.102308.124120.
[ii] Agarwal S et al “Tomato lycopene and its role in human health and chronic diseases” KMG. 2000 Sep 19; 163 (6): 739-744.
[iii] Burton Freeman et al Whole food versus dietary supplement: Comparing clinical evidence of tomato intake and lycopene supplementation on cardiovascular risk factors. Adv Nutr. 2014 Sep; 5 (5): 457-485.
[iv] Guelinckx I et al Contribution of water from food and fluids to total water consumption: an analysis of population surveys in France and the United Kingdom. Nutrients. 2016 Oct; 8 (10): 630. Epub 2016 Oct 14.
[v] Stelmach-Mardas M et al Association between dietary energy density and changes in body weight in obese adults. Nutrients. 2016 April; 8 (4): 229. Epub 2016 Apr 20.
[vi] Roman Ramos R et al Anti-hyperglycemic effect of some edible plants. J Ethnopharmacol. 1995 Aug 11; 48 (1): 25-32.
[vii] Sun T and others “Antioxidant activities of different colored bell peppers (Capsicum annuum L.)” J Food Sci. 2007 Mar;72(2):S98-102.
[viii] Abdel-Aal E et al “Dietary sources of lutein and zeaxanthin, the carotenoids and their role in eye health” Nutrients. 2013 Apr 9; 5 (4): 1169-85.
[ix] Thankachan P et al Iron absorption in young Indian women: interaction of iron status with the effect of tea and ascorbic acid. Am J Clean Nutr. 2008 April; 87 (4): 881-6.
[x] nerdy n “Determination of Vitamin C in Different Colors of Capsicum (Capsicum annual L.) by titration method” ALCHEMY Journal of Chemical Research. 2018 February; 14 (1): 164.
[xi] NutritionValue.org https://www.nutritionvalue.org/Melons%2C_raw%2C_cantaloupe_nutritional_value.html
[xii] Frattini V et al B vitamins, homocysteine and bone health Nutrients. 2015 April; 7 (4): 2176-2192. Epub 2015 Mar 30.
[xiii] Rahul A et al Oxidative stress, oxidants, and antioxidants: the interaction. Int Res Biomed. 2014; 2014: 761264.
[xiv] Wolf K et al Antioxidant cellular activity of common fruits. J. Agric. Chem food. 2008 Aug 30; 56 (18): 8418-8426.
[xv] Cassidy A et al “High intake of anthocyanins is associated with a lower risk of myocardial infarction in young and middle-aged women.” Rotation. 2013 Jan 15; 127 (2): 188-96.
GMI Research Group (GMIRG) Dedicated to investigating the most important health and environmental issues of the day. A special focus will be placed on environmental health. Our focused and in-depth research will explore the many ways in which the current state of the human body directly reflects the true state of the surrounding environment.
disclaimer: This article is not intended to provide medical advice, diagnosis, or treatment. The opinions expressed here do not necessarily reflect the opinions of GreenMedInfo or its employees.
Source: GreenMedInfo
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