New Jersey Academy of Nutrition & Dietetics expert shares nutritional benefits of spring produce

by Susan Bloom I For Jersey's Best

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New Jersey Academy of Nutrition & Dietetics expert shares nutritional benefits of spring produce

In addition to the many health benefits they provide, root vegetables are a good source of fiber. Photo courtesy of Getty Images

When “Produce Pete” Napolitano encourages fans to “eat their veggies,” he isn’t talking out of turn – fruits and vegetables possess a wealth of powerful nutritional properties that help boost performance, protect against disease, slow the aging process, and much more. 

“Most fruits and vegetables are low in calories with negligible amounts of saturated fat, trans-fat, and cholesterol while being rich in vitamins, minerals, fiber, and phytonutrients,” confirmed LaChell Miller, MS, RDN, CC, registered dietitian nutritionist and certified culinarian at the New Jersey Academy of Nutrition & Dietetics (https://eatrightnj.org/), whose 1,800 members strive to accelerate improvements in New Jersey’s health and wellness through food and nutrition.  “While no one fruit or vegetable can cure disease, having a healthy diet rich in fruits and vegetables can help protect against some chronic conditions that are among the leading causes of mortality in the U.S.” 

Below, Miller discusses the nutritional properties of several popular spring fruits and vegetables: 

  •  Asparagus – A good source of vitamins C and A, “asparagus is a natural diuretic, which helps rid the body of salt and water and may subsequently help manage edema, heart failure, and high blood pressure,” Miller said. 

 

  • Spring Lettuces (including arugula, green and red leaf lettuce, romaine lettuce, dandelions, etc.) – “Dark leafy green vegetables contain many nutrients, including vitamin K, which helps with blood clotting, promotes bone health, and reduces inflammation,” Miller said.  “Thanks to their high fiber content, dark leafy greens also help regulate the digestive system, aiding in bowel health and a healthy body weight. Because they’re a rich source of antioxidants, they may also help prevent cancer-related disease and reduce the risk of heart disease.” 

 

  • Root Vegetables (including beets, radishes, turnips, and carrots) – According to Miller, “root vegetables can help improve immune function, enhance vision, and support skin health, and the potassium in these vegetables helps support muscle function and maintain normal blood pressure,” she said.  “Beets, for example, also contain antioxidants that can help neutralize harmful free radicals and reduce oxidative stress on cells, which may help slow the growth of cancer cells.  And like dark leafy greens, root vegetables also contain fiber,” Miller added, “which can help regulate the digestive system and aid in bowel health.” 

 

  • Strawberries – “Strawberries are an excellent source of vitamin C, fiber, potassium, folate, magnesium, and antioxidants and their consumption may help protect against immune system deficiencies, cardiovascular disease, cancer, and stroke while enhancing eye health,” Miller said. 

 

  • Herbs (such as rosemary, thyme, tarragon, chives, cilantro, sage, parsley, dill, and mint) – “Incorporating herbs is part of a heart-healthy diet because, unlike salt, they impart flavor without increasing blood pressure,” Miller said.  “They’re great when paired with certain proteins, such as rosemary or mint paired with lamb, sage with chicken, or tarragon with flounder.”  In a nutshell, she said, “herbs offer a no-salt-added way to boost flavor!” 

LaChell Miller, MS, RDN, CC, registered dietitian nutritionist and certified culinarian at the New Jersey Academy of Nutrition & Dietetics

Celebrate the State’s Bounty 

 Overall, Miller encourages New Jerseyans to get their fill of fresh produce and to source it locally for optimal nutritional value. 

 “From harvest to consumption, a considerable amount of time passes when acquiring fresh produce outside of the Garden State, which can degrade some of its essential nutrients,” she explained.  “When sourcing locally within 100 miles, produce typically arrives to the supermarket within one day, which greatly helps reduce nutrient loss during transportation.” 

While statistics reveal that nearly nine out of 10 adults and children in the U.S. fall short of the recommended daily amount of fruits and vegetables due to barriers to consumption (such as cost, availability, and access), “living in the Garden State helps alleviate some of these issues thanks to reduced cost on Jersey Fresh-branded produce in grocery stores, access to local farmer’s markets and community gardens, and additional government resources that allow qualifying participants to utilize their benefits at select farmer’s markets,” Miller confirmed.  “Ultimately, increasing consumption of produce is the only way to consistently see the added health benefits of fruits and vegetables.”     

  

Click here to read “Everything’s coming up spring for Garden State’s legendary ‘Produce Pete’ Napolitano.”

This feature originally appeared in the Spring 2023 issue of Jersey’s Best. Subscribe here for in-depth access to everything that makes the Garden State great.  

 Delivered to your inbox every other week on Thursdays, Jersey’s Best is pleased to offer a FREE subscription to Garden Statement, highlighting the most popular Jersey’s Best content. 

 

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