For much of the country, March truly came in like a lion. Let’s hope the adage sticks and it goes out like a lamb. What’s for sure, spring arrives next week and, with it, the genesis of the spring-summer harvest. Following are the first fruits, so to speak, to arrive in March. Consult the list below for the specific benefits of the nutrients highlighted.
Avocados have a long growing season and are available year round. But March marks the beginning of the California avocado season, which runs through September. Meaning, they should be more affordable in the U.S. starting now. Avocados provide fiber, tannins, iron, copper, magnesium, phosphorus, potassium and vitamins A, E and K.
These fruits are picked immature and ripen off the tree. Unripe avocados are bright yellow-green and turn deeper green, sometimes dark purple, as they mature. Leave unripe fruit out at room temperature until a deeper skin color is achieved and the flesh gives slightly with a gentle press of the thumb. Once ripened, place them in the produce drawer of the refrigerator.
This cruciferous veggie has been a known super-food since long before anyone coined the term super-food. Yes, broccoli has huge amounts of fiber, iron, copper, manganese, potassium, vitamins A, C, K and the B vitamin complex. But what gives broccoli its cancer fighting reputation is the numerous flavonoids, sulforaphanes, indoles, thiocyanates and isothiocyanates it contains.
Broccoli can be rough on sensitive palates, young children in particular. Hybrids have been developed to tone down broccoli’s distinct pungent flavor while maintaining a high nutrition profile. Examples are broccoflower, crossed with cauliflower, and broccolini, crossed with Chinese kale.
Broccoli rabe, also known as rapini, is more closely related to turnips than broccoli. Mature plants sprout flowers that resemble broccoli heads which explains the source of this veggie’s more common name. Broccoli rabe contains vitamins A, B-9, C, E and K; minerals calcium, iron, manganese and zinc; and a phytonutrient profile similar to broccoli.
Rapini’s flowers and leaves are edible but the leaves are bitter when raw. Cook the leaves to coax out their delicious, nutty flavor.
Of the many types of lettuce, Boston (aka butter or bib), arugula, romaine, red leaf, green leaf and iceberg (aka crisp head) are the most common found year round. But, beginning in March and continuing throughout summer, at least one type of lettuce is in season at any given time. This means a fresher, tastier and more affordable product compared to the rest of the year. Also pictured is radicchio and frisee which are, along with endive, technically members of the chicory family. While mesclun (aka spring mix) is a mix of young lettuces.
Lettuce contains fiber, vitamins A, B-9, C and K, iron, manganese, carotenes and zeaxanthin. Chicory greens are more bitter than their lettuce cousins but have a similar nutrition profile.
This beautiful fruit contains vitamins A, B-6, C and E, copper and flavonoids. Mangoes have a distinct flavor, unlike any fruit other than papayas. The mango comes into season as the papaya season is sunsetting, giving fans of these tropical fruits a chance to enjoy one or the other for at least half the year.
Like avocados, mangoes are picked immature, ripened at room temperature, then put in the fridge to avoid over-ripening. However, they should be brought back to room temperature just before cutting and eating for the best flavor and texture.
I sometimes wonder who was the first human so desperate for food that he looked at the spiny, unwieldy pineapple and decided it was worth the wrestle to find out what was inside. Whoever he was, it was a brilliant move. Pineapples sport fiber, vitamins B-6 and C, copper, manganese and multiple carotenes. They contain a unique enzyme known as bromelain which facilitates the breakdown of dietary proteins. Bromelain is also believed to have anti-inflammatory, anti-clotting properties similar to phytonutrients.
To deconstruct a pineapple, use a large knife to cut off the top and bottom. With the fruit standing upright on the flat bottom, use the knife to slice off the prickly scales along the sides. Use the tip of a knife to cut out eyes left behind from the peeling process. If you don’t have a corer, place the pineapple on its side and cut into even slices. Cut the edible fruit away from the core of each round with a paring knife.
Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health
Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels
Vitamin B-2 (Riboflavin): Aids energy production
Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol
Vitamin B-5 (Pantothenic Acid): Promotes healthy hormone response
Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels
Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development
Vitamin C: Antioxidant that boosts immunity
Vitamin E: Antioxidant promotes healthy skin & eyes and boosts immunity
Vitamin K: Important in protein absorption for healthy blood and bones
Calcium: Electrolyte necessary for strong teeth and bones
Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue
Iron: Antioxidant necessary for blood health
Magnesium: Electrolyte for nerve function and heart & blood glucose regulation
Manganese: Antioxidant important in bone health and blood sugar regulation
Phosphorus: Promotes healthy bones, digestion and hormone regulation
Potassium: An electrolyte that assists in controlling blood pressure
Zinc: Antioxidant needed for healing and healthy skin
Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control
Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.
- Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
- Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
- Catechins: flavonoid showing anti-cancer promise
- Cryptoxanthin: anti-inflammatory carotene
- Flavonol: heart & respiratory anti-inflammatory flavonoid
- Indole-3-Carbinol: anti-estrogen, cancer fighting properties
- Isothiocyanates: combat carcinogens in the body
- Lutein: carotene for eye health
- Sulforaphane: anti-estrogen, cancer fighting properties
- Tannins: heart health
- Zeaxanthin: carotene for eye health
Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD