Growing—And Eating—Fresh Fruits And Vegetables Can Give Your Health A Boost.
With summer comes a crop of fresh produce—corn, beans, cucumbers and tomatoes, to name a few. Not only is it an ideal time to frequent your local farmer’s market, but it’s also a great time to plant your own garden. Eating fresh vegetables and fruits is, of course, good for you—and the simple act of gardening carries its own health benefits. Terri Risley, a Registered Dietitian at Community Medical Center, explains some of the surprising ways gardening can improve your health:
- Jump-starts weight loss
Preparing the soil, planting seeds and watering plants burns calories. In addition, if you grow your own fruits and vegetables, you’ll be more likely to eat them. Produce is more nutrient-dense and lower in calories than other foods. A study shows that those who participate in community gardening lower their risk of becoming overweight or obese. - Protects against illness
Fruits and vegetables contain many beneficial nutrients, such as vitamins A, C and E, folic acid, zinc and magnesium. They may protect against heart disease, cancer and other illnesses. - Reduces stress
Studies show that gardening reduces stress more effectively than other hobbies—possibly because it involves spending time outdoors. - Improves heart health
Since gardening is a physical activity, it may lower blood pressure, manage weight and decrease stress. This may reduce the risk of heart disease. - Decreases the risk of dementia
Physical activity, particularly gardening, may reduce the risk of dementia.
What To Plant Now
If you didn’t plant your garden in the spring or if you have extra space now, consider purchasing transplants at your local garden center, advises Terri Risley, a Registered Dietitian at Community Medical Center. Beet, cauliflower, carrot, cabbage, broccoli, spinach and lettuce transplants can be planted in September. They will be ready for harvesting in October and early November.
Back To The Guide To Shopping Locally
There are many benefits to shopping at local farmers’ markets. “Shopping locally supports our farmers and economy,” says Thomas Yanisko, Administrative Director of Hospitality Services and Executive Chef at Community Medical Center (CMC). It also provides the greatest value for your shopping dollar. When you purchase seasonal produce, you’ll get the best quality at the lowest price. Furthermore, when produce is picked close to the time of purchase, it will be fresher and richer in vitamins and minerals, says Terri Risley, a Registered Dietitian at CMC.
When shopping at a farmer’s market, ask where the produce is from and when it was picked, advises Risley. During the late summer and early fall, you’re likely to find beans, corn, cucumbers, onions, squash, tomatoes, peaches, plums, and apples.
Colorful Strawberry Arugula Salad
Serves 8
Salad Ingredients
- 5 cups arugula and 5 cups romaine, chopped
- ½ cup chopped fresh basil
- 1 pound strawberries, thinly sliced
- ¾ cup finely chopped red onion
- 4 ounces crumbled feta cheese
- ½ cup chopped walnuts
- ½ cup halved and thinly sliced radishes
- 1 cup mandarin oranges
- 8 asparagus spears, gently blanched and sliced diagonally
On a large serving platter, layer the ingredients as listed. When you’re ready to serve the salad, drizzle the dressing on top and toss to combine. Serve promptly.
Dressing Ingredients
- ¼ cup extra virgin olive oil
- 1 ½ tablespoon balsamic vinegar
- 1 tablespoon Dijon mustard
- ½ tablespoon honey
- 1 clove garlic, minced
- Pinch of fine sea salt
- Freshly ground black pepper, to taste
In a liquid measuring cup or small bowl, combine all ingredients and whisk until fully blended.
You can learn more about Community Medical Center’s Outpatient Nutrition Counseling Service here.