Eat with the seasons: healthy in-season foods to eat this month
Spring is upon us! Fruits and vegetables are beginning to thrive, and in-season foods are becoming more plentiful. Eating local is great support for the community around you, but it also has health benefits. Locally grown produce has a shorter time between the farm and your table, meaning fewer preservatives, more nutrients, and more flavor.
Fruits
The U.S. Department of Health and Human Services recommends that adults over 51 consume 1.5 to 2 cups of fruits each day.
Strawberries are in season! These berries have more vitamin C than oranges and are high in antioxidants and fiber. According to the American Journal of Clinical Nutrition, strawberries contain slow-release carbohydrates that make them an excellent food for people with diabetes.
Like strawberries, peaches are packed with antioxidants and can lead to improved digestion, smoother skin, and sometimes allergy relief. While strawberries and peaches are great in-season choices, it is important to eat various fruits. Check your local market for other fresh fruits in your area.
Root vegetables
Root vegetables are those that grow under the ground. The roots absorb water and nutrients to feed the rest of the plant, making them a nutrient powerhouse for our diet, according to Harvard Health. Though root vegetables are part of a balanced diet, they are high in calories and starchy carbohydrates, so a little goes a long way.
Beets are packed with essential vitamins and minerals and have been considered to have medicinal properties. Studies show that consuming beets can significantly lower blood pressure over only a few hours. This root vegetable is vital in helping to manage and prevent heart disease, heart failure and stroke. Beets are a common vegetable praised by athletes for their energy-providing qualities and are an essential part of an aging adult’s diet.
Carrots are fun to cook with, but they are equally tasty as a raw snack. These crunchy roots are full of fiber and energy-boosting carbohydrates, and they are a low-glycemic food that is especially beneficial to those with diabetes. Carrots are also rich in vitamin A, a key component in good vision, and can promote healthy eyesight while aging.
Other in-season root vegetables are turnips, radishes, kohlrabi, and fennel.
Leafy greens
Greens are thriving in season, particularly cabbage, escarole, chard and kale. These leafy veggies are packed in nutrients, but they’re often overlooked.
Cabbage and bok choy (Chinese white cabbage) are excellent sources of vitamins, iron and several antioxidants. Cabbage has anti-inflammatory properties and has been known to help manage chronic inflammation due to things like rheumatoid arthritis and inflammatory bowel disease.
Kale and chard are also nutrient-rich leafy plants, high in calcium and vitamin K. These nutrients work together to promote bone health and prevent osteoporosis and bone fractures. Plus, leafy greens contain choline, an important neurotransmitter that helps with mood, sleep, muscle movement, learning, and memory functions. These vegetables are beneficial to all but even more important as we age.
Herbs
Herbs do more than just flavor our food. Studies have shown that garlic, onions, leeks, basil, and many other herbs reduce blood clots, control blood sugar and protect against cancer and tumors. Cloves, cinnamon, sage, oregano and thyme are particularly helpful in lowering cholesterol. Try to reach for fresh herbs whenever possible—they contain higher antioxidant levels than dried herbs and have much higher health benefits. These tasty additions will make for savory flavors and meals while providing a nutrient-packed diet.
Visiting Angels Hurst offers in-home care services to aging adults throughout the North Fort Worth, Hurst, Euless, Bedford, and Watauga areas. Our caregivers will help aging loved ones stay on a routine, with diet and meal preparation management as a foundation for success. Our Select Your Caregiver® process will personally match your loved one with a compatible caregiver based on their needs and scheduling requirements to be comfortable, encouraged and well cared for. Get in touch with us today to learn more at (817) 952-3223.