Eating more of summer's most nutritious foods

June 18, 6:08 AMDenver Nutrition ExaminerLee Stiffler-Meyer

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The long months of eating bananas, apples and oranges are over. Summer is here and an assortment of colorful, nutritious fruits and vegetables are available at grocery stores and farmers' markets. All fruits and veggies are loaded with nutrition, but summer showcases some real nutrition rock stars. Eat more of these delicious varieties this summer.

Blackberries
Eating just a one-cup serving of blackberries provides 28 percent of the daily value of fiber and 50 percent of the daily value of vitamin C. Those are pretty good stats for a tasty cup of goodness that has only 60 calories. What’s more, blackberries contain antioxidants called anthocyanins that may help prevent cancer.
How to eat more this summer: Top oatmeal or your favorite cereal with blackberries or puree them with fresh orange juice for a marinade for chicken or a topping for frozen waffles.

Raspberries
Like blackberries, raspberries are an excellent source of fiber. With 8 grams per one cup, that’s a third of the daily value. Raspberries are also high in vitamin C.
How to eat more this summer: Raspberries spoil fast, so stock up while they’re on sale and freeze them for delicious smoothies all summer long.

Cantaloupe
One-fourth of a medium melon has only 50 calories, more than 100 percent of the daily value for vitamin A and 80 percent of the daily value of vitamin C. Cantaloupe is also a good source of folate, an essential vitamin for pregnant women and those trying to become pregnant.
How to eat more this summer: Add diced cantaloupe to salsa for a fruity twist or chop up fresh mint and serve alongside a grilled chicken breast.

Swiss Chard
Two cups of Swiss chard provides 90 percent of the daily value for vitamin A and 35 percent of the daily value of vitamin C. Plant compounds in Swiss chard called lutein and zeaxanthin are associated with eye health.
How to eat more this summer: Sauté Swiss chard with fresh garlic for a quick side dish or add to pizza, pasta or stir fry for color and flavor. Chard is wonderful in any dish where you’d normally use spinach.

Beets
Fear not this ruby red root vegetable. Both the greens and the root of beets are edible. Beets are an excellent source of folate and contain cancer-fighting compounds called betacyanins.
How to eat more this summer: Roast, steam or boil beets, peel the skin and store in the refrigerator for up to a week. They are excellent sliced and served cold in any green salad or mixed with fruit, nuts and blue cheese.