We’ve finally hit that sweet spot in the middle of summer when the corn is sweet, the tomatoes are juicy and the peppers are vibrant. The farmer’s market is at its best. Eating these three vegetables (Oops, two are technically fruits!) when they are at peak freshness maximizes both their taste and nutrition.
Corn often gets a bad rap related to all the ‘corn-like’ products out there, which are largely worth avoiding. In fact, most of the corn farmed in the US is used for either animal feed or fuel! However, consuming fresh corn, popcorn and corn as a whole cereal grain, are quite different than the Corn Pops available in the breakfast aisle. While corn is a starchy vegetable, it’s also high in fiber, which helps to balance out its sugar content.
Corn has two surprising nutritional benefits: it’s good for our eyes as well as our gut. Lutein and zeaxanthin, which are carotenoids (think beta carotene), help keep our eyes healthy as we age and are both found in corn—hence it’s yellow color. Additionally, some studies have shown corn to have a protective effect on our digestive system, by preventing diverticular disease and other gut-related ailments.
While corn itself is pretty angelic, those with diabetes or who are trying to lose weight should limit their consumption of processed-corn products and those items made with high-fructose corn syrup (HFCS). I could write an entire column on why we should avoid HFCS (and I might!), but for now, just know that HFCS is a super-sweet, super-cheap sweetener that is used in many processed foods. Our bodies don’t metabolize it the same way it does glucose (our main source of energy), which can lead to a variety of health problems.
Bell peppers are another standout vegetable at the farm stand. Did you know a bell pepper has more vitamin C than an orange? During the summer, eat your peppers; during the winter, eat your citrus—it’s a match made in nutrition heaven. Peppers are low in calories but also a good source of fiber. There is also a unique connection between iron and vitamin C: the presence of vitamin C increases the absorption of iron from plant-based sources. So, next time you’re having beans or something made out of soy, make sure you also eat a source of vitamin C to increase how much iron you’re getting! Additionally, green peppers are another good vegetable to eat for eye health, as they are high in lutein.
Saving perhaps the best for last, tomatoes really shine in the summertime. I don’t know about you, but I try not to even buy tomatoes in the winter! First of all, let’s clear up why tomatoes are actually FRUIT and not vegetables. Technically speaking, a fruit grows from the flower of a plant and contains seeds. Other ‘vegetables’ that are technically fruits include pumpkins, corn kernels, cucumbers, eggplants and pea pods (among others). Vegetables are the edible parts of the plant, and do not grow from the flowers or contain seeds, and include leaves, roots, stems, bulbs, or the flower itself. Examples of these would be spinach, carrots, rhubarb, potatoes and broccoli, respectively.
Tomatoes are also high in vitamin C, potassium vitamin K and folate. Additionally, tomatoes get their red color from lycopene, which is actually higher in concentrated tomato products, such as tomato paste or sauce. And just like the iron-vitamin C connection, lycopene is more readily absorbed in the presence of some fat, so be sure to pair your tomatoes with a little olive oil! Red foods have a protective effect on our hearts, and lycopene also has benefits on our skin. Some studies have shown that increased amounts of lycopene can even help prevent sunburns. What a great fruit to eat during the summer.
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