The NJ Police Chief Magazine Volume 25, Number 6 | Page 22

The New Jersey Police Chief Magazine | June 2019
Healthy Living Tips from
SEASONAL FOODS—Perfect for Summer…or Anytime!
Like most people, you’ve probably been told that fruits and vegetables “are good for you”—but are you aware of their health
benefits? A diet rich in antioxidants found in fruits and veggies could help reduce your risk of heart disease and stroke. Studies
reflect the growing body of evidence that their phytochemicals -- particularly the flavonoids found in berries -- can contribute to
promoting health and may reduce the risk of major chronic diseases such as heart disease and cancer.
Exceptionally nutritious and healthful, berries and veggies help reduce your risk of heart disease, lower your cholesterol, improve
hypertension, and fight cancer and other diseases. They support a longer, improved quality of life with improved memory and
cognition and can even put you in a better mood—and, an added bonus of these “real” foods: They are also delicious!
Here are just a few fruits and veggies readily available at your local farm stand this summer -- as well as in your supermarket --
which you can easily add to your daily diet and enjoy all year long!
 Blueberries: Often a top choice of nutritionists, this berry is loaded with antioxidants and ranks high in potassium and
also vitamin C, which plays a key role in forming components of cartilage. Blueberries are also a good source of Vitamin K,
an essential nutrient for bone formation and blood clotting. There is evidence they may also reduce the risk of insulin
resistance -- helping to protect against diabetes -- and may protect against inflammation associated with chronic diseases
such as osteoporosis and cardiovascular disease. Scientists have found that blueberries may lower cholesterol levels. And
the flavonoids in just one-half cup of this tasty berry can positively affect the elasticity of your blood vessels.
 Asparagus: This tasty vegetable -- highly nutritious, packed with lots of vitamins, minerals and fiber – offers plenty of
positive effects in the body! Just one cup of asparagus provides over 100% of the DV for vitamin K, and it’s high in potas-
sium while low in sodium. These spears are a good source of vitamins A, C, B1, B2 and B6, copper, niacin and phosphorus
-- and just one cup gives you more than 4 grams of protein and 3 grams of dietary fiber.
 Strawberries: This popular berry is an excellent source of vitamin C, and when total antioxidant capacity is measured,
strawberries rank high! Antioxidants found in this berry can help regulate blood-sugar response, reducing spikes after
consuming sugar – and even though they have a high sugar content, their fiber content help put strawberries low on the
glycemic index. And studies indicate strawberries may also reduce the risk of heart attacks from their anthocyanins, which
improve blood vessel function and lower blood pressure.
 Broccoli: We’d really be remiss if we didn’t include broccoli on this list -- your grandma was right, broccoli is good for you!
Research has shown that it’s beneficial to your heart and packed with fiber, so it helps keep your digestive tract healthy. It
packs an abundance of phytonutrients in each serving, including sulforaphane, which is being studied as a possible anti-
cancer agent.
 Peaches: This summertime favorite is a good source of vitamins A and C, B6, niacin, and folate. Peaches are also rich in
potassium, which helps maintain healthy blood pressure, as well as preventing kidney stones and bone loss. They are high
in fiber, too, which aids in both digestive and colon health. One medium peach contains two grams of fiber, most of it the
soluble fiber shown to improve cholesterol levels. Low in calories and glycemic index, peaches are also a good source of
phytonutrients and fiber, and they may even help fight cancer!
 Dark leafy greens: Because of their high content of antioxidants, green leafy vegetables may be one of the best
cancer-preventing foods. Salad greens, kale and spinach are rich in vitamins A, C, E and K, also containing carotenoids-
antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain significant levels of
fiber, iron, magnesium, potassium and calcium. Studies show that eating 2-3 servings of green leafy vegetables per week
may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been proven to decrease the
risk of heart disease.
For more information about how Deborah Heart and Lung Center’s leading-edge technologies can improve
your quality of life or an appointment with a Deborah specialist, please visit our website: www.demanddeborah.org
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