Blissful Vitality
  • Home
  • About
  • Work With Me
    • 1:1 Consultations
    • Intensive Private Coaching
  • Freebies
  • Praise
  • Blissful Blog
  • Contact

Blissful Blog

The Sweet Taste of Summer ~ Making the Most of the August Fruit Harvest

8/3/2016

0 Comments

 
Picture

It's hard to believe we're already at the beginning of August.  Summer seems to be rushing by in the blink of an eye as it does every year.  The start of August always has me feeling a little sad because it means that Fall will soon be knocking on our door and after Fall comes Winter.  I am not even close to being a Winter person.  But the feelings of sadness over the pending arrival of cooler weather is quickly overshadowed by the fact that August and September are peak months for harvesting all of the gorgeous summer produce that Ontario has to offer.  So, I thought it fitting to put my focus for this edition of the Blissful Blog on the beautiful and lusciously sweet "natural candy" that Mother Nature has to offer as summer starts to draw to a close.

Blueberries

Picture
Ah, the deep purplish-blue hue of blueberries.  They are so rich and luxurious looking and just the sight of them makes my mouth water.  Blueberries have been consumed by man since prehistoric times and there are approximately 30 different species with different varieties growing in distinctly separate regions. 

Blueberries are an excellent source of flavonoids (the rich colour-producing pigments in plant foods that provide powerful antioxidant and anti-inflammatory health benefits), especially anthocyanidins.  They are loaded with vitamin C, soluble and insoluble fiber and are also a good source of manganese, vitamin E and riboflavin.  Blueberries come with a number of health benefits, including:
  • Help protect the brain against oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease
  • Help improve vision (especially night vision) and protect the eyes against age-related macular degeneration, cataracts and glaucoma
  • Provide therapeutic treatment of varicose veins, hemorrhoids and peptic ulcers
  • Help relieve the symptoms of diarrhea thanks the the astringent action of the tannins found in the berries
  • Promote urinary tract health - blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections

A Special Note Regarding Blueberries - Blueberries contain moderate levels of oxalates (food compounds that can inhibit the absorption of calcium).  Those with a history of calcium oxalate-containing kidney stones should limit their consumption.

Cherries

Picture
Cherries...I am somewhat addicted to them.  I literally eat them every single day all year long.  Frozen organic cherries are a staple that go into my smoothies.  But there is nothing that beats sweet and juicy taste explosion of a fresh local cherry on hot summer days.  There are about 15 varieties of sour cherries and over 500 varieties of the sweet ones...my favourite. Both sour and sweet cherries are rich in flavonoids, melatonin and perillyl alcohol (a naturally occurring plant alcohol with powerful anti-cancer properties).  They are also both excellent sources of vitamins A and C, copper and manganese.  And these little beauties come with quite a list of health benefits:
  • The flavonoids in cherries have been shown to Inhibit the production of inflammatory enzymes COX-1 and COX-2 which are associated with pain and inflammation, which is the exact same thing that pharmaceutical drugs such as Celebrex and ibuprofen are produced to do.  Cherries do this without the negative side effects!
  • Montmorency tart cherries are high in melatonin, a hormone produced by the pineal gland at the base of the brain that influences sleep process and is also a very powerful antioxidant.
  • Two of the anthcyanadins found in cherries (isoquerxitrin and quercitin) have been found to inhibit the growth of colon cancer.
  • The perillyl alcohol contained in cherries have performed very well in many studies in the treatment of advanced carcinomas of the breast, prostate and ovary, and has shown impressive chemoprotective activity.  This amazing plant alcohol has also been shown to induce the regression of 81% of small breast cancers and up to 75% of advanced breast cancers.
  • Cherries are very useful in the treatment of Gout, a type of arthritis associated with an abnormally high concentration of uric acid in the blood.  Studies show that consuming the equivalent of 1/2lb of fresh cherries per day is very effective in lowering uric acid levels and preventing painful Gout attacks.

When purchasing fresh cherries, be sure to check for any signs of mold or decay, refrigerate them right away and wash them thoroughly before eating. Cherries are susceptible to the growth of Aspergillus molds, which produce a toxin also found in moldy peanuts call Aflatoxin.

Currants

Picture
If you like a fruit that offers a whopping dose of "pucker power", black currants are sure to please.  These little black beauties will most certainly make for some sourpuss faces and it's well worth it!  Loaded with vitamin C (I'm talking 300% of your daily recommended intake in a 100g serving), iron, calcium, phosphorus, manganese, magnesium and potassium, black currants are a powerhouse of nutrition with a huge list of health benefits which include:
  • Like all berries, black currants are full of mighty flavonoids.  In particular, the anthocyanins found in black currants are powerful protectors and fighters against many cancers (lung, mouth and liver in particular), aging, inflammation and neurological diseases such as Alzheimer's
  • The high level of vitamin C boosts the immune system and offers powerful protection against many illnesses as well as protection against free radical damage
  • While black currants don't have the highest levels of vitamin A, you will still get a significant dose of this important antioxidant from a 100g serving which will work towards maintaining the integrity of the body's mucosal linings and skin, as well as provide protection against lung and oral cancers.
  • Black currants are a great source of B vitamins which help the body properly metabolize proteins, carbohydrates and fats.
  • 100g of black currants provide the body with 20% of its daily recommended intake of iron which is important for cellular metabolism, ensuring oxygen gets transported to the cells and for the production of bone marrow.

While currants do come in other colours such as yellow and red, it's the black varieties that offer the most nutritional punch.  When buying black currants, make sure they are in good shape, that the skin is not broken or shriveled, and that they are freshly picked.  They will keep in the fridge for a few days once you bring them home.

Gooseberries

Picture
Gooseberries are a pretty cool little fruit that you don't often find in the aisles of the grocery store.  This makes it all the more exciting when we can stumble across them at a local market or independent grocer.   They have a deep rooted history in Europe, but actually originated in Asia and Africa.   There are many different varieties of gooseberries, but they all get filtered into "American" or "European" categories.  Gooseberries are a tart yet sweet little berry and are super fun to eat when they come wrapped in their delicate paper-like pods.  They have quite the inventory of nutrients including vitamins A and C, B vitamins, omega 3 fatty acids, protein, calcium, magnesium, manganese, potassium, phosphorus and copper.  And, like all berries, they work wonders for our health:
  • Rich in flavonoids and antioxidants, they protect the body against free radicals and cancer
  • They maintain good blood circulation and promote red blood cell regeneration
  • They help prevent type 2 diabetes by stimulating the body's ability to produce insulin
  • Strengthen the muscles of the heart
  • Slow the aging process
  • Provide protection against the formation of cataracts thanks to the retinol in the Vitamin A
  • The juice from the gooseberry is said to improve skin tone, prevent and restore hair loss,
  • In vitro studies show that gooseberries have the potential to block breast cancer cell growth and metastisis.  Further research is needed but this is promising news!
  • The Indian version of the gooseberry, Amla, has been used in Ayurvedic medicine for thousands of years and is frequently used as a preventative measure for prevention of Alzheimer's disease and cancers.  Amla berries are not easy to come by here in Ontario unless you can source them at an authentic Indian grocer (and even then they've traveled from India losing vital nutrients), but most reputable health food stores do sell dried Amla powder.

Gooseberries are delicious but are a little higher in fructose content than other berries.  By all means enjoy them...just do so in moderation

Peaches (and Nectarines)

Picture
Peaches are a gorgeous (and fuzzy) fruit that, for me, has me devouring them while hovering over the kitchen sink so that I don't dribble the insane amount of juice that comes from them all over the floor as I stand and snarf them back.  August here in Ontario means that peaches from our nutrient rich Niagara Escarpment soils are hitting the market stands and people just need to get out of my way so I can full-on gorge on them before they are gone for yet another year.  For me, there is no sweeter or juicier summer delight. 

Peaches (and their cousin nectarines) are excellent sources of carotenes and flavonoids such as lycopene and lutein which give red, orange and yellow pigments to fruits and vegetables.  These properties are particularly beneficial to preventing macular degeneration, heart disease and even cancer.   So while they may not be the most nutrient dense fruit of the summer, peaches (and nectarines) do offer some unique and important health benefits, so dig in while the best of the best are available!

Plums

Picture
Plums are a relative to the peach, nectarine and, believe it or not, the almond.  There are more than 200 varieties of plums to be found around the world and they vary in size, shape and colour depending on the variety and area in which they are grown.  They can be as small as a cherry or as large as a peach and come in a range of colours from red to purple, to yellow to black.  Plums are great source of vitamin C as well as B vitamins, phenolic compounds (plant compounds which help protect the body from cancer) and the ever important (and often neglected) dietary fiber which means that plums are an excellent all natural remedy for constipation.  Plums are also excellent little fighters against cancer thanks to their neochlorogenic and chlorogenic acid content (two related plant phenol compounds with well-documented antioxidant and anti-cancer effects).

Good quality ripe plums should have a distinctively plummy, sweet fragrance to them and their skin should yield to gentle pressure, especially at the end opposite the stem.  Avoid plums that are hard as they are too immature and will not properly develop a good taste and texture.  Also, be sure to avoid plums that have skin damage, discolouration or a mushy texture. 

Raspberries

Picture
I just couldn't write a post on summer fruit without mentioning raspberries.  I could quite easily eat myself to death on these babies.  A few years ago, I ate so many of them for so long that I literally gave myself a food sensitivity to them - my body's way of saying "enough is enough already!".  I had to put myself into raspberry rehab for a good 6 months before I could start eating them again. 

Raspberries are an excellent source of fiber, vitamin C, manganese, flavonoids and ellagic acid (another wonderful plant compound known for its antioxidant and anti-cancer properties).  They are also a great source of B vitamins.  Because raspberries are such a nutrient dense low calorie food, they are the perfect substitute for anyone with a raging sweet tooth who wants to improve their quality of nutrition without increasing the caloric content of their diet.  Anthocyanadin, the flavonoid responsible for the deep red colour of raspberries as well as the majority of their health benefits, act as a powerful antioxidant which helps scavenge free radicals and protect our cells against cancer.  Other health benefits of raspberries include:
  • Help manage obesity and blood sugar regulation in those with type 2 diabetes
  • Help lower the risk of oxidative stress to the body and therefore lower the risk of cancer
  • In the case of existing cancer cells, the phytonutrients in raspberries may be able to decrease cancer cell numbers by sending signals to encourage cancer cells to start apoptosis (programmed cell death)
  • In the case of potentially but not yet cancerous cells, the phytonutrients in raspberries may be able to trigger signals to the non-cancerous cells to remain non-cancerous

When purchasing raspberries, look for the smaller varieties that have a rich, deep colour and a sweet berry-like aroma.  These are the ones that will have the most flavour...sweet and succulent!  Avoid berries that have a hull attached in the centre which is a sign that they were picked before they fully ripened.  Raspberries are delicate berries and perish quickly so only buy them in small quantities and eat them within a couple of days (no problem for me!).  Take care when washing them, using a gentle setting on the faucet and not piling too many into the colander.  If not buying organic, be sure you wash them with a good fruit and veggie wash as raspberries are one of the fruits that tend to hold on to pesticide residues more than other fruits.

NOTE:  Like blueberries, raspberries contain moderate levels oxalates so those with a history of calcium oxalate-containing kidney stones should limit their consumption of them.
Living in Canada where our winters are long and our summers fleeting, it just makes sense to take advantage of the beautiful bounty that our local area has to offer before the growing season is over for another year and we're back to eating imported fruits.  Nothing beats the nutrition and flavour that locally grown produce has to offer!  So be sure to visit your farmer's market and support local growers.  Buy organic when and where you can and, most importantly, savour the brilliance that Mother Nature has to offer.  It won't be long before the colder and darker days of Fall and Winter are upon us.
0 Comments



Leave a Reply.

    Author

    Jill Taylor is a Certified Holistic Nutritionist based in Kitchener, Ontario, Canada.  She is the mom of two pretty awesome teenagers, s very dramatic dog, a hedgehog and a snake (yikes!).  Jill assists her clients in achieving true wellness through thoughtful and compassionate dietary and lifestyle coaching.  Feel free to visit the "Contact" page to get in touch.  Jill would love to hear from you!

    Archives

    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016

    Categories

    All
    Adrenal Health
    Digestive Health
    Green Beauty
    Nutrition
    Recipes

    RSS Feed

Contact

Medical disclaimer

Privacy & Terms

Copyright © 2015
  • Home
  • About
  • Work With Me
    • 1:1 Consultations
    • Intensive Private Coaching
  • Freebies
  • Praise
  • Blissful Blog
  • Contact