Here are 7 summer superfoods that can keep one feeling fresh and energetic all day long!
Boysenberries
Boysenberries, belonging to the genus Rubus, is a deep purple and juicy berry. It is a cross between raspberry, blackberry and loganberry. Boysenberries are mostly suited for the climate found in Northern California and are widely grown in the vineyards there. Now, boysenberries are quite unstable and hence they need to be consumed in less than a day or two from their picking. Boysenberries are often stored as jams and jellies so it can be preserved for longer durations. Besides this, they can be put into salads, morning cereals, milk shakes, yogurt or they taste divine just as it is. Boysenberries are not just delicious; they have a high nutritional value.
- Boysenberries are known to have the highest antioxidant activity. Antioxidants are known to prevent the ill effects of free radicals that are found in the body that can react with cells and cause cell death.
- They contain a compound called ellagic acid. Certain studies conducted by Scientist Gary D. Stoner in 2004 indicated that ellagic acid can arrest cancers. Consumption of ellagic acid was shown to help shrink tumors.
- Boysenberries also contain a high concentration of gallic acid, which is also capable of anticancerous activity.
- They are rich in vitamin C, which prevents growth of certain harmful bacteria and virus in the body.
2. Apricots
Apricots (Prunus armenia) are orange, pulpy and succulent fruits with a hard core. Apricots have been known to originate from Armenia but are now grown in many parts of the globe such as England, The United States, Persia and Australia. These fruits can be relished as is, and also as an addition to salads, pies and tarts. Besides being divine in taste; apricots are just as good for health.
- They contain a high level of potassium, vitamins A and C and dietary fiber. These components are great to survive the summer's menacing effects.
- Besides this, apricots contain a substance called 'Laetrile' which has been used as an alternative treatment for cancer from as early as 502 AD!
- They are abundant in carotenoids that are effective antioxidants preventing heart diseases and 'high cholesterol' levels in the body.
3. Radishes (see recipe below)
The Radish (Raphanus sativus) is a root vegetable that is grown in many parts of the world from North America to Asia in many varieties. Radishes are crunchy, slightly pungent (the white variety) and are high in water content. One can just slice them up and enjoy with the sprinkle of sea salt or grill them. Either way, radishes are a great way to triumph over the summer!
- Since radishes are packed with lots of water, they keep one feeling fuller for longer.
- For all the diet freaks out there, radish is a snacking savior as it is a low calorie vegetable.
- Radishes are packed with dietary fiber and help one with digestion as well as weight loss.
- In a hot summer, there is nothing better than detoxification of the body. Radishes are plentiful in essential vitamins and minerals keeping the body hydrated while expelling accumulated toxins from the body.
4. Avocados
If one craves some comfort food without compromising the waist line, there isn't an option better than an avocado (Persia americana). This fruit is native to Central Mexico, but now it is cultivated in England, US, South Africa and Australia. Avocados are deliciously creamy and smooth. Avocados are used to make a Mexican garnish called guacamole; and it is often used in salads to contrast the zing of the other vegetables. It is a fantastic substitute for mayonnaise in sandwiches, as well.
- Avocados are high in dietary fiber and are excellent in clearing the digestive system.
- They are also good sources of potassium and necessary vitamins.
Morels (Morchella esculenta) are a rather dramatic looking vegetable belonging to a family of edible mushrooms. They are commonly called as 'cup fungi' or 'sponge mushroom'and are great to flavor with a protein of your choice. Morels are quite popular in the US.
- Morels are a source of B vitamins, potassium and phosphorus.
- Morels are great for the summer because they help boost the immune system and defend the body against infections. This is because morels are high in selenium content, which act as powerful antioxidants.
6. Dandelion Greens
The dandelion (Taraxacum officinale) is a flowering plant belonging to the family Asteraceae. They are native to the US and Eurasia. Dandelions have quite a punch in their flavor and can be pungent. There are a variety of bitter dandelion greens, as well. They are quite exciting to eat in the form of garlic sautéed greens, in soup and in salads. Dandelions have great medicinal properties:
- Dandelion greens provide a higher amount of calcium and iron than most cultivated greens, and loaded with antioxidants.
- Besides this, they are a great source of many vitamins like copper (10% RDA), manganese (8% RDA), phosphorus (5% RDA), potassium (5% RDA) and magnesium (5% RDA).
7. Arugula.
Arugula (Eruca sativa) is very similar to iceberg lettuce and is grown in many places, especially Italy. It is amazingly light and very refreshing. It can be used in pastas or just tossed in a salad. Although similar to the iceberg lettuce, it is packed with more nutrients.
- Arugula leaves are high in calcium and vitamins A, C and K.
- Also, these leaves are very rich in iron.
So, you don't have to fret over the summer anymore! Mother Nature provides a whole menu of exciting dishes packed with nutrients. This summer, beat the heat with a treat. Don't just survive it! Thrive!
References:
http://www.huffingtonpost.com/2012/05/01/7-may-superfoods_n_1466035.html?ref=topbar#s=more223514
http://snippets.com/where-are-boysenberries-grown.htm
http://onlinelibrary.wiley.com/doi/10.1002/jcb.240590822/abstract
http://en.wikipedia.org/wiki/Radish
http://en.wikipedia.org/wiki/Morchella
http://en.wikipedia.org/wiki/Eruca_sativa
http://en.wikipedia.org/wiki/Taraxacum
Hope everyone enjoyed these past glorious sun soaked days and had a memorable Memorial Day weekend!
J
