No need to wait for June. Mother Nature offers up these four produce harvests in the month of May. Consult the list at the conclusion of this post to see the benefits of the nutrients contained in this yummy array of fruits and vegetables.
Cherry blossoms are beautiful, fragrant signs of spring. Some people make annual pilgrimages to our nation’s capital just to experience their magnificence. But, even as the blossoms fade away, there’s the promise of the delicious fruit that follow.
Cherries fall into two separate categories – sweet and tart. And, though each offers its own unique set of nutrients, sweet and tart cherries’ nutrient profiles are similar enough to highlight them together. Cherries contain lots of vitamin C, copper, anthocyannis, carotenes, glucosinolates and melatonin. This particular set of phytonutrients makes cherries powerful anti-inflammatories.
Okra sports a wealth of B vitamins, especially folate, thiamin and pyridoxine. It also offers up vitamins C, E and K; minerals copper, iron, magnesium and manganese; phytochemicals carotenes, lutein and zeaxanthin. Okra contains an unusual, natural mucilage substance that aids digestion in the gut and intestines.
Most people associate okra with the famous Louisiana stew known as gumbo. But okra’s use goes beyond soups and stews. They can be eaten raw, pickled or fried.
Rhubarb is hearty and grows well in northern climates. The edible portion of rhubarb is the stalk as the leaves contain the toxin oxalic acid. Rhubarb is a vegetable, though many people associate rhubarb with fruit because it’s often used for dessert pies. Strawberries and rhubarb is the most common pairing given their harvest seasons are close together but rhubarb pairs well with any ripe, sweet fruit. Rhubarb can be pickled for a more savory application.
This sweet-tart veggie contains vitamin C, vitamin K, calcium, manganese and several flavonoids.
The zucchini is the first squash to reach harvest. It has the mildest flavor of all in the squash family and, therefore, does well as a stand-in for starches in casseroles and shredded into quick breads. In its raw form, it’s a nice addition to a crudité platter. However you choose to serve it, be sure to keep the tender peel and seeds intact to maximize fiber content.
Zucchini has loads of vitamins B-6 and C, manganese, potassium, carotenes, lutein and zeaxanthin.
Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels
Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol
Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels
Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development
Vitamin C: Antioxidant that boosts immunity
Vitamin E: Antioxidant promotes healthy skin & eyes and boosts immunity (fat soluble)
Vitamin K: Important in protein absorption for healthy blood and bones (fat-soluble)
Calcium: Electrolyte necessary for strong teeth and bones
Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue
Iron: Antioxidant necessary for blood health
Magnesium: Electrolyte for nerve function and heart & blood glucose regulation
Manganese: Antioxidant important in bone health and blood sugar regulation
Potassium: An electrolyte that assists in controlling blood pressure
Other Nutrients & Nutrient Definitions
Antioxidants: Class of nutrients that reduce inflammation and repair cell damage by absorbing free radicals throughout the body. Free radicals are released (oxidized) when cells are damaged due to poor nutrition, sedentary lifestyles, inhaling or ingesting pollutants and toxins, sun damage, the aging process and infections from viruses, bacteria and fungi. The cell damage also causes inflammation. Some damage/inflammation is acute, as in a cold virus, and the body can fully heal with proper nutrition. Other cell damage/inflammation is chronic and can lead to diseases such as heart disease, diabetes, metabolic disorders and some cancers if steps aren’t taken to curb lifestyles that contribute to the damage.
Electrolytes: Ions (electrically charged molecules) that exist in all bodily fluids; necessary to maintain cell balance
Fat-Soluble Vitamins: Vitamins A, D, E & K need to be consumed with dietary fats in order to be absorbed by the body. Once absorbed, they’re metabolized slowly and, therefore, last longer in body’s systems. All other vitamins are water-soluble, readily absorbed and metabolized quickly and, therefore, need to be replenished daily.
Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control
Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods. Over 25,000 individual phytonutrients have been identified thus far and many are sub-divided into categories such as phytoestrogens, carotenes and polyphenolics. The largest category of phytochemicals are known as flavonoids. Studies indicate phytochemicals are most potent when they’re consumed in the whole foods that contain them naturally and, therefore, aren’t effective in supplement form. Here are some examples of phytonutrients, sub-category (if applicable) and the specific area of the body they benefit:
- Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
- Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
- Catechins: flavonoid showing anti-cancer promise
- Flavonol: heart & respiratory anti-inflammatory flavonoid
- Glucosinolates: obstructs cancer cell development & growth
- Lutein: carotene for eye health
- Melatonin: calming quality, sleep aid, headache reduction
- Zeaxanthin: carotene for eye health
Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD