We all know the importance of eating a well balanced diet with a variety of foods. But did you know that certain foods have greater health qualities at earlier or later points in their ripeness? Here are a few foods you want to include in your diet at the ideal time of ripeness!

1) Kiwi fruits or Chinese gooseberries, are full of phytonutrients , flavoniods, and carotenoids. These fruits can help protect against disease, cancer, stroke and even respiratory disorders. Two medium kiwi fruits contain about five grams of fiber and twice as much vitamin C than an orange. They are also considered the lowest sodium fruit and are extremely high in potassium. When selecting kiwi fruits, gently apply pressure; avoid fruits that are very soft, bruised or have damp spots. Kiwis are highest in antioxidants and sweetest when fully ripened almost to the point of spoilage. It is thought that antioxidant levels may actually increase in the later stages of ripeness. So be sure you don't eat them too early!

2) When buying bananas, your selection should be based on when you will be consuming them. The greener bananas will last a bit longer while the yellow and brown spotted bananas will only last a day or two. Bananas are high in potassium and fiber. They are at their freshest when they are firm and bright without dark spots. Once the banana becomes over-ripe or soft sugar content actually increases. For those who are trying to control blood sugar levels overly ripe bananas may end up causing a spike in blood sugar which can be harmful to your cells. Do not store bananas in the refrigerator as this will interrupt the ripening process.

3) Berries are typically small fruits that have a high water content which makes their cell structures easily damaged. Berries are best eaten fresh as they tend to lose their juicy and slightly firm character through the freezing and thawing process. Berries are freshest during the spring and summer months. All berries can vary in the exact amount of nutrients they contain due to how much direct sunlight they had during the ripening process. Try to consume berries within the first two weeks after being picked to ensure the highest quality of nutrients and water content. Therefore, it is best to eat berries that are grown locally as they are more likely to be more recently picked. When choosing berries, look for ones that are uniform in size, plump, and vibrant in color.

4) Green tea is on the top of the list of antioxidant-rich products. The reason why green tea's active compounds are so abundant is because green tea is not fermented, unlike oolong and black tea. Many tea drinkers do not realize that green tea should not be strongly steeped; instead it should be lightly infused. Scolding hot water can burn the tea leaves which not only decreases the level of disease fighting qualities it provides, but may create carcinogenic properties which can cause cell damage in the body. Try pouring boiling water through the tea with a tea strainer to get the most out of each cup.

5) Dark Chocolate has been noted for its health benefits due to its high content of flavonoids. The highest amounts of flavonoids are found in raw cocoa, which makes it a great treat that can reduce the damage oxygen does in the body. Try having dark chocolate as raw cocoa or raw cocoa powder for the highest levels of flavonoids.

GENERAL THOUGHTS:

Try eating foods that are in season and fresh. We are all influenced by climatic changes, whether it is our mood or choice of foods. During the warmer months our natural tendency is to consume lighter and fresher foods. Visit your local fresh produce market for what is in season and freshly picked. This will also allow you to choose foods that are higher in phytonutrients and flavor. Eating fresh whole foods that are closest to its natural state increases digestibility and assimilation of nutrients into the body.

As a quick reference try choosing the following foods with the appropriate season.

Spring: Focus on leafy vegetables that show off its freshness. Include Swiss chard, romaine lettuce, parsley, basil, spinach, kale, and collards.

Summer: Choose light cooling foods. Include summer squash, broccoli, cauliflower, corn, plum, apple, strawberries (or any berry), pear, and cilantro.

Fall: Start choosing warming type foods such as sweet potato (yams), carrots, onions, garlic, ginger, mustard seeds, and peppercorns.

Winter: Choose more warming foods with protein. Include root vegetables, carrots, potatoes, onions, garlic, eggs, corn, nuts, chicken, fish, beef, and lamb.

Be Well,

Joanna Dolgoff, MD
Dr.Dolgoff's Weigh

~Berry Image from this wonderful sustainable artisian farm