Corn-on-the-cob, watermelon, and fresh strawberries are favorite summer foods. Though we have access to these foods year round, there is nothing like freshly harvested varieties available in the summer that are grown close to home even here in northern Wyoming! Here are some nutritional highlights:

Watermelon

Watermelon is related to cantaloupe, squash, cucumber and pumpkin and was first cultivated in Egypt. China is the world’s top producer of watermelons as well as Russia where a popular wine is also made from this fruit. In Japan watermelons are forced to grow square to fit in small Japanese refrigerators. All parts of the watermelon are edible and in other parts of the world the rind is often pickled and the seeds roasted.

Watermelon is a concentrated source of antioxidants – vitamins A & C and the phytonutrient lycopene (also found in tomatoes and pink grapefruit). This fruit is also a very good source of vitamin B6 and good source of vitamin B1 (thiamin), magnesium and potassium. Watermelon’s high water content (92%) makes it a great calorie bargain at just 46 calories per cup (and less than 12 grams of carbohydrate and nearly a gram of fiber). Antioxidant levels rise as fruit ripens so in addition to taste it is more nutritious to eat watermelons and other fruit when they are fully ripened.

Strawberries

Strawberries have been a symbol of passion in many cultures due to their heart shape and red color. In ancient times these berries were used medicinally to treat melancholy, fevers and blood diseases. Today we know these delicious berries are a good source of antioxidant nutrients, low in calories and high in fiber making them a boon to heart health and part of a diet to prevent several chronic diseases.

Fresh strawberries are one of summer’s most delightful treats. Though we now have access to strawberries any time of year, summer is when they are freshest and you are likely to find berries grown closer to home. The taste of strawberries depends on the variety, weather and ripeness when picked. Strawberries do not ripen after picking and make sure the green cap is still in tact – removing this activates an enzyme that breaks down the vitamin C in the berry.

The dots on the outer skin of strawberries are seeds. Each berry contains an average of 200 seeds, making them a good source of dietary fiber (3 grams in just 10 medium size berries – and only 36 calories!). Strawberries are also one of the richest food sources of vitamin C and contain potassium, manganese, folate and the cancer-fighting phytonutrients ellagic acid and anthocyanins.

Corn

Corn (also known as maize) is a cereal grain and often consumed fresh as a vegetable. Corn is an important food plant native to America and thought to have originated in either Mexico or Central America. Corn comes in a rainbow of colors, including violet, blue, and black. Darker varieties contain greater quantities of antioxidant pigments called anthocyanins. Blue corn tortillas contain about 20% more protein and 8% less starch giving them a lower glycemic index than the more common version made with white corn

Corn kernels fresh off the cob are a whole, unprocessed grain providing many health benefits. One medium ear has 106 calories, 18 grams of carb, 4.9 grams of fiber, 3.5 grams of protein, 2 grams of fat, and nearly 20% of the Daily Value for calcium (42 grams). Corn is a good source of many nutrients including the B vitamins thiamin (B1), pantothenic acid (B5) and folate, vitamin C, phosphorus and manganese. Corn is also a good source of dietary fiber and the phytonutrient beta-cryptoxanthin, an orange-red carotenoid that holds promise in protecting against lung cancer.

Popularity: 18% [?]