June is Fresh Fruit and Vegetable Month!

June is Fresh Fruit and Vegetable Month!


Eggplant, cherry tomatoes, purple potatoes, onions, kohlrabi, and strawberries are items that my husband and I have planted in our garden this summer! These fruits and vegetables provide a wide range of colors that will provide us with a variety of nutrients.



My husband, Jim, checking on our seed-starting unit. Once the seedlings emerge, we transfer them to the garden.


Each color category has something to offer 1 :

  • Red: colored by plant pigments called lycopene or anthocyanin. Lycopene may help reduce the risk of certain types of cancer. Anthocyanins are powerful antioxidants that protect our cells from damage and keep our hearts healthy.

  • Orange/yellow: colored by plant pigments called carotenoids. Carotenoids of this color help us maintain healthy mucus membranes and healthy eyes. Citrus fruits are an excellent source of Vitamin C and folate, a B vitamin that helps reduce the risk of birth defects.

  • Green: colored by the plant pigment called chlorophyll. The “indoles” in broccoli, cauliflower, cabbage, and other cruciferous vegetables may help protect against certain types of cancer.

  • Blue/purple: colored by plant pigments called anthocyanins. This pigment may help reduce the risk of cancer, stroke, and heart disease.

  • White: colored by the plant pigment anthoxanthins. They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce the risk of stomach cancer and heart disease. You don’t need to plant a garden to reap the benefits of fruits and vegetables!



Check out the Seasonal and Simple app and website for all things fruit and vegetable-related, including:

  1. Local farmer’s markets in your area

  2. Learn what is in season and how to pick and preserve fresh produce

  3. Browse simple and nutritious recipes


Garden harvest – Summer 2018


References:

1 What Color Is Your Food?

North Dakota State University Extension Service, accessed June 4, 2019,

https://www.ag.ndsu.edu/publications/food-nutrition/what-color-is-your-food/fn595.pdf



Blog Post Provided by Rachel Sweeney, MS, RD, LD

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