Strawberries
An excellent source of vitamin C and K, strawberries provide you with dietary fibre and antioxidants. The vibrant red colour of strawberries is due to the plant pigments known as pelargonidin. The fruit helps:
- Protect cells from oxidative damage
- Cell growth
- Regulate inflammation
- Reduce the risk of cancer and heart disease1
Asparagus
Low in calories and carbohydrates, asparagus is also rich in protein when compared to other vegetables. As well as being an excellent source of vitamin K and folic acid, asparagus is filled with potassium and vitamins A, B and C. It contains an amino acid called asparagines – important to the nervous system2. The health benefits of asparagus include:
- Its diuretic benefit
- Pre-biotic effect which helps the good flora in the gut to flourish
Mint
Mint leaves and stems contain oil glands beneficial to the gastrointestinal tract and great for relaxing the muscle in the stomach wall. Mint is great added to green salads or steamed vegetables. Alternatively, you could make a refreshing cup of mint tea by steeping the mint in hot water for 10-15 minutes.
Lettuce
Lettuce is relatively low in nutrients due to its high-water, low-calorie content. However, lettuce leaves that are darker in colour have a greater nutrient content of chlorophyll and vitamin K. Romaine lettuce contains good levels of vitamins A, C and B and the minerals chromium and manganese. Research suggests that ingestion of fresh lettuce compared to bagged lettuce produces significantly higher blood vitamin C and antioxidant levels3.
Celery
Excellent levels of vitamin C, B, folic acid and calcium are found in celery, as well as high levels of potassium along with moderate levels of sodium. This makes celery-based juices an excellent post-exercise drink for electrolyte replacement. The phytochemical coumarins found in celery increase the activity of white blood cells, reducing blood pressure and lowering cholesterol4. Celery is among foods in which pesticide residue has been frequently found – for this reason, organically grown celery is recommended 5.
To boost the flavour and nutrient value of your foods and to reduce exposure to pesticide this summer, buy your produce locally and buy foods that are in season. Alternatively, remove the outer skin or soak the food to remove wax and pesticide residue. Buying organic foods will reduce exposure to toxins and boost the nutrient content of the food. Buying organic, locally grown foods in season will also safeguard the health of the environment.
References
- Kahkonen MP et al (2001), Berry Phenolics and Their Antioxidant Activity, Journal of Agricultural and Food Chemistry, 49(8):4076-4082.
- Endo T et al (1989), Diversity of oligosaccharide structures linked to asparagines of the scrapie prion protein, Biochemistry, 28(21):8380-8388.
- Serafini M et al (2002), Effect of acute ingestion of fresh and stored lettuce (Lactuca Sativa) on plasma total antioxidant capacity and antioxidant levels in human subjects, British Journal of Nutrition, 88:615-623.
- Hoult JRS and Paya M (1996), Pharmacological and biochemical actions of coumarins: Natural products with therapeutic potential, General Pharmacology: The Vascular System, 27(4):713-722.
- Baker BP et al (2002), Pesticide residues in conventional, IPM-grown and organic foods: Insights from three U.S. data sets, Food Additives and Contaminents, 19(5):427-446.
Teresa Doherty is a nutrition expert with over 16 years’ experience in the health and fitness industry. She has worked as a freelance nutritional therapist and fitness instructor, as well as a college lecturer and assessor. She is also the founder of Green Apple Nutrition, offering solutions for a healthy diet and positive mental attitude.
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
