When I see patients during the summer, I love to talk up some of the great fresh foods that they can easily add to their diets. A basic tenet of naturopathy is that nutrient-packed foods can be used as “medicine” to help prevent chronic conditions such as cancer and heart disease. And the summer season—when local fresh fruits and vegetables are readily available in most parts of the country—is perhaps the best time of year to give your diet a “nutrient boost.” With a little creativity and a trip to your own garden and/or your local farmer’s market or grocery store, you can easily add more foods to your daily diet that not only taste great, but also help protect your health. My favorite nutrient-packed summer foods…
Fresh flowers. You may have never thought of this, but fresh blossoms of nasturtium, violet and calendula make a great addition to greens or potato salad. Not only do these flowers make your dish look beautiful, they also contain minerals, such as potassium and magnesium, and beta-carotene—key nutrients that promote heart, bone and muscle health. My advice: Add six to eight of the fresh flowers mentioned above (look up photos of the flowers online so you don’t mistakenly eat a different variety that may not be as safe or tasty). Flowers taste a little bitter but nicely complement certain greens—for example, I like violets on spinach.
Heart-healthy ice pops. You can make your own anthocyanin-rich ice pops by freezing the fresh, unsweetened juice of purple or red fruit. To ensure optimal freshness, make your own juice. Anthocyanin, the pigment in grapes, blueberries, raspberries and pomegranates, helps improve blood vessel health, which benefits your entire body. Studies show that anthocyanin can help prevent heart disease and cataracts and reduce inflammation. My advice: Buy an ice pop tray or use an ice cube tray and add a few frozen cubes to your water or iced tea.
Parsley pesto. Two tablespoons of chopped parsley contain ample vitamin C and all of your daily vitamin K requirement. Caution: You may need to use less parsley if you take a blood thinner—too much vitamin K may interfere with these drugs. Parsley pesto—a blend of parsley and basil, olive oil, pine nuts or walnuts and Parmesan cheese—is a delicious way to get more of this nutrient-packed food. My advice: Make a traditional pesto recipe with half parsley and half basil. Serve on pasta or rice or as a dip.
Sun tea. Summer-harvested peppermint, which aids digestion, is delicious prepared as sun tea—a great alternative to sugary beverages. My advice: In a glass jar filled with three quarts of water, add about 12 well-rinsed six-inch peppermint stalks (leaves and stems)—or eight bags of your favorite herbal tea—and three tablespoons of honey. Seal it and set it out in the sun for six hours.
Watermelon. Watermelon is an absolute nutrient powerhouse. It contains lycopene, vitamin C and beta-carotene—all of which help prevent cancer and promote immune health. My advice: Choose the dark pink or red-fleshed varieties of watermelon for the greatest nutrient boost.
