Monday is Labor Day and the unofficial end of summer (or at least the end of summer vacation for many school kids). The long holiday weekend also marks the end of the gardening season, and if you are like my mom you likely have an abundance of tomatoes, peppers and squash (and have been generously doling out to friends, family and co-workers). In my mom’s case, her bumper crop has yielded so many tomatoes she’s been complaining that if she eats one more she’ll turn into a tomato herself.
It got me thinking about the benefits of a diet high in vegetables, specifically vegetables that are abundant at the end of the summer.
TOMATOES
By now you know that tomatoes are great sources of vitamin C, B vitamins, potassium, beta-carotene, and lycopene, a powerful antioxidant that neutralizes harmful substances in the body and protects DNA. Studies conducted on tomatoes reveal that tomato consumption may reduce the risk of cancer. Additional research has shown eating tomatoes regularly can also lower your risk of heart disease. (I should note that a few months ago a report came out that said lycopene does not prevent prostate cancer as was earlier thought, but that doesn’t negate the numerous other health benefits which are derived from eating tomatoes.)
A final note about tomatoes: Researchers say the deeper the color of a tomato the higher the nutrient and antioxidant content it will have. Also, if you want to maximize the lycopene benefits you want to eat the entire tomato. It also helps to eat the tomato with oil to increase the absorption of lycopene. By the way, cooked tomatoes have five times more available lycopene than fresh, and organic tomatoes have three times more antioxidants.
PEPPERS AND SQUASH
Similar to tomatoes, peppers are rich in vitamin C and are also a good source of beta carotene and fiber, which reduces heart disease and the risk of developing cataracts. If you have a pepper preference you should know that studies show red peppers have nine times more beta carotene than green peppers and they also contain beta-cryptoxanthin, which reduces the risk of lung cancer.
Despite the fact that summer squash is 95% water, it provides vitamin C, magnesium, manganese, folate, potassium, lutein and fiber. Research shows that consumption of summer squash helps reduce heart disease and lowers blood pressure. Nutritionists are also quick to point out that summer squash also contains compounds that reduce the oxidation of LDL (bad) cholesterol.
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