Hey Summer Lovers! Well, I’m assuming you love summer! I know I do! One of the best things about summer is the abundance of fruits and vegetables available.
Eating a variety of fruits (and vegetables for that matter) will help to ensure that you get all the vitamins and nutrients your body needs. Here are the top 12 and the vitamins and benefits they provide:
Apples – Apples are packed with vitamin C and quercetin, a powerful antioxidant that helps bolster your immune system function and brain health.
Avocados – Yes, they are a fruit! They offer vitamins E,C, and K, folate, iron, potassium, magnesium, lutein, and beta carotene. That’s a lot of vitamins packed into one package! Yes, they have fat, but it’s a healthy fat.
Blueberries – Blueberries contain vitamins C and K and loads of powerful antioxidants. Eating just one cup of blueberries a week will help crush cancer-causing free radicals and supports cardiovascular and mental health.
Cherries – Adding cherries to your diet can help reduce cholesterol and manage unhealthy inflammation. Cherries also contain loads of vitamin C and potassium.
Grapes – Not long ago, resveratrol pills were all the rage! Grapes are rich in resveratrol as well as manganese, potassium, and vitamins C,A,K, and B-complex.
Kiwi – Most people think of fish when they think of omega-3 fatty acids, but you can get a boost of those omega 3s by eating kiwi fruit! Kiwi is also rich in vitamins C,A,E, and K, iron, magnesium, and manganese.
Lemons – I happen to be a huge fan of lemons (and limes) and frequently start my morning with a cup of warm water with lemon. Lemons contain vitamins C and B-complex, potassium, iron, calcium, and magnesium.
Papayas – Low in calories and high in vitamins, papaya contain some of the highest vitamin C content around. Most people think oranges or lemons, but papaya actually has much more. Papaya is also rich in vitamin A, B-complex, and potassium.
Pomegranates – Pomegranates are high in antioxidants and also contain heart-healthy compounds, as well as manganese for weight and cholesterol control.
Raspberries – Loaded with vitamin C, manganese, and fiber, raspberries have lots of anti-inflammatory benefits. Raspberries have also been known to help regulate blood sugar.
Strawberries – Strawberries are bursting with vitamin C ! Eating just two cups of strawberries per week can support mental sharpness as well as cardiovascular and blood pressure health.
Watermelons – I could eat my body weight in watermelon during the warm summer months! Not only is it loaded with vitamins A,C,B-1,B-6, lutein and beta-carotene, watermelons are great thirst-quenchers and can help stave off dehydration.
Are you incorporating these amazing fruits in your diet? If not, here are some ways to sneak in more of these vitamin powerhouses:
- Add some strawberries and blueberries to nonfat Greek yogurt and low-fat granola for a tasty parfait
- Whip up a salad with watermelon and feta cheese and serve over a crunchy green like romaine lettuce or a tangy green like arugula
- Make a quick dessert by spreading graham crackers with a smear of Greek yogurt or cream cheese and a smear of smashed raspberries. Top with crushed pistachio nuts for a fancy dessert or accompaniment to a cheese tray
- Save the calories, skip the cheesecake and fill hallowed out strawberries with your favorite cheesecake filling. Cut the bottoms off strawberries so they sit upright on a serving platter or plate.
- Never underestimate the tasty treat that is avocado toast. Just mash some avocado and spread it on whole wheat, spelt, or other hearty bread. The toppings are absolutely endless!
There you have it. Now, get out there and make a run to your nearest produce place and stock up.
Are you in need of personal health coaching? Are you looking for a partner that can help you reach your health, fitness, and lifestyle goals? Visit me at http://www.thecaringcoachingcenter.com to find out what personalized health coaching can do for you!
Take care of yourself, be nice to yourself, and be well. And until next time, veg in – don’t veg out!
Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”
Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.
Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.
Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.
Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.
Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on www.amazon.com.