TOMATOES

These need long, hot days to really develop in flavor, Romano says. “Heirlooms have gotten so popular in the last few years”. To find the perfect tomato, look for one with bright, shiny, firm skin that has a little give when gently squeezed.

• Given the outstanding combination of antioxidant and anti-inflammatory nutrients in tomatoes, the potential of tomato consumption to support our cardiovascular system and lower our cardiovascular risk has long been on the radar screen of health researchers. One team of researchers recently gathered 21 studies that looked at tomatoes and cardiovascular disease and analyzed them as a group to try and formulate some conclusions about the cardio-related benefits of this food. What they found was a repeated and significant ability of tomato intake to lower LDL cholesterol levels and improve the responsiveness of the blood vessel walls. The amount of tomato consumed by participants in the 21 studies ranged from 70–400 grams per day, or about 1/3–2 cups' worth of fresh sliced tomato. The period of intake in these studies ranged from just one day to six months. So, what we are looking at here is a fairly modest amount of tomato consumed over a relatively short period of time: a very "do-able" combination in most meal plans!
• Researchers have long been aware of improvements in the absorption of food carotenoids when oils like extra virgin olive oil are included in a recipe or meal that features carotenoid-rich foods. Since tomatoes definitely count as a carotenoid-rich food, it was not surprising to find this topic being investigated in recent studies. And the researchers concluded that this combination of tomatoes with olive oil was likely to provide greater health benefits, especially in the area of cardiovascular health. (Whfoods.com George Mateljan)

GRAPES

Grapes need many hours of sun and heat to develop their flavors, and they concentrate all their sugars in August, says Romano. “We will see all sorts of varieties from champagne to cotton-candy grapes.” A good way to select grapes is to pay attention to the color of the stem. If the stems are brittle it means they likely won’t last very long once you bring them home. Grapes with a flexible green stem are a good bet.

What's New and Beneficial About Grapes

Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. Interestingly, some researchers have shown a parallel between activation of these longevity genes by resveratrol and activation by calorie-restricted diets. In aging and longevity research, our ability to get optimal nutrition for the fewest possible amount of calories is related to our longevity, and the more we can decrease our calories while staying optimally nourished, the better our chances of healthy aging and longevity. (Whfoods.com George Mateljan)

MELONS

Though you can get a decent melon in the fall or even winter, summer is really their peak. “Whether it’s a melon with a white, deep orange, or a salmon flesh, there’s nothing better,” says Romano.

To pick a good melon, look for symmetry, a heavy weight, and no bruising.

Melons are available in many kinds, so enjoy those delicious summer foods. Be creative. I love leafy salads mixed with berries or grapes, and nuts and seeds added.

 

 

 

 

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