Which are the best fruits and vegetables to go for with health and good shape in mind and, at the same time, the household budget? Here are the vegetables and fruits that are best to buy in August.
Tomatoes
August is the perfect time to reap handfuls of delicious tomatoes. The tomato season in Poland lasts approximately from July to October. It is in August that they the tastiest, especially compared to the tomatoes available in winter. Thanks to sun rays, the tomatoes become fleshy and sweet. They also produce healthy antioxidants.
The health value of tomatoes is mainly linked to the lycopene they contain. It is a very powerful natural antioxidant that is good for the heart, lowers cholesterol, but is most valued and known for its anti-cancer effects.
Good, large scientific studies show that frequent eating of lycopene-rich tomatoes counteracts cancers: prostate, lung, breast, liver, ovary, gastrointestinal tract and leukaemia.
Interestingly, more good quality lycopene is found in processed tomatoes than in fresh ones. This is the exception; it is usually recommended to eat as little processed fruit and vegetables as possible. In the case of tomatoes, processing them into puree, cooking, pouring oil over them and roasting them improves the bioavailability of the lycopene they contain. This is due to a change in its chemical structure: heat-treated tomatoes have more cis-lycopene, which is most easily absorbed.
Corn – energy and fibre
August is the peak season for fresh corn. Nutritious corncobs are the perfect food for all physically active people. Don’t let yourself be told that corn is unhealthy through GMOs or a high glycaemic index. Fresh corn makes an excellent snack, meal base, or side dish.
An average corncob provides approx. 200 kcal, including approx. 30 g of digestible carbohydrates and 6.7 g of protein. It is a good source of fibre, B vitamins and potassium.
It is a good idea to eat the corn with some protein to slow down the release of carbohydrates. If you need a quick energy boost before a workout, eating the corn alone is also a good idea. It is best to eat corn on the cob, cooked in water or steamed.
Corn is also great for preparing healthy grilled dishes. Grill the whole cobs or divide them into pieces and use for skewers. You can serve the corn with chilli, coriander, pour over with garlic oil or drizzle with lime juice.
Watermelons – a natural electrolyte
Watermelons are not typically a Polish seasonal fruit (although watermelons can also be grown in Poland!), but August is still the best time to eat them. They are maturing in warmer countries and becoming cheaper. Watermelons are worth eating in summer for many reasons! They are excellent for hydration, while providing plenty of potassium and magnesium: natural electrolytes.
A useful curiosity for anyone physically active will be that watermelons are a natural source of citrulline, a compound often bought in sports supplements. Supplementing with citrulline helps to reduce:
- breakdown of muscle tissue,
- muscle fatigue,
- pain level.
These properties are due to citrulline stimulating the formation of nitric oxide NO, the same substance contained in the beet green soup highly recommended for athletes.
Watermelon really does contain a lot of citrulline, but just by eating watermelon, you won’t get as much citrulline as you would in supplements. Athletes usually take citrulline in doses of 4 to 6 g per day. 100 g of watermelon is only 300 mg of citrulline. Nevertheless, watermelon remains the fruit most abundant in this substance. It can be the perfect base for a pre-workout shake or added to a carbohydrate salad eaten before a workout.
Blackcurrant – a wealth of vitamin C
August marks the end of the season for one of Poland’s healthiest fruits: blackcurrant. It was given the title of Polish superfruit for a reason. Blackcurrant has the most vitamin C of any August fruit. In 100 g you will find as much as 181 mg of vitamin C, that’s over 10 times more than in blueberries and 3 times more than in strawberries. Blackcurrant is also worth eating because of the numerous polyphenols and anthocyanins it contains. These are what give it its dark colour and a whole range of amazing health properties. From relieving joint pain, to supporting skin beauty, to real improvements in all blood parameters: cholesterol, glucose, LDL and triglyceride levels.
Other currants are also healthy and ripen just in August. If you like the taste of white and redcurrant better, eat them plentifully. Nevertheless, none of these varieties beats the amazing qualities of blackcurrant.
Gooseberries – eat with the peel
Gooseberries are a healthy fruit that do not usually receive much attention. It neither has the most vitamin C, is not the lowest in calories, nor stands out strongly for its mineral content. Nevertheless, gooseberries are definitely worth eating in August. Preferably with the peel, straight from the bush.
Sugar snap peas – an August refreshment
Legumes are healthy, full of protein and are invaluable when you are on a plant-based diet. Legumes eaten raw offer even more benefits! Young peas are perfectly refreshing and have few calories. It’s the perfect snack, side dish or stir-fry dinner.
A handful of sugar snap peas is only a few dozen calories.
100 g of sugar snap peas provide:
- 42 kcal,
- 2.8 g of protein,
- 0.2 g of fat,
- 7.5 g of carbohydrates,
- 2.6 g of dietary fiber.
Don’t let the name of the peas fool you, they don’t have much sugar at all. In 100 g of fresh peas there are approx. 4 g of simple sugars. It is a product that even diabetics, people with insulin resistance and anyone concerned about the glycaemic index (GI) of their diet can go for.
Raspberries – filling, not fattening
The season for early raspberries starts as early as in June, with some varieties not ripening until late autumn. August, however, is definitely the time to eat raspberries.
Apart from the taste of raspberries, which is hard to resist, they have many other benefits. It is an excellent fruit for reduction of body weight. A handful of raspberries (70 g) will provide only 30 kcal. You don’t even have to include them in your daily calorie requirements. Raspberries are one of the more fibre-rich fruits. In terms of fibre content, they are only surpassed by the more exotic avocado and passion fruit. 100 g of raspberries have as much as 6.7 g of fibre. This makes raspberries filling, non-fattening and an excellent appetite regulator.
Green beans – ideal for reduction of body weight
Green beans provide a true wealth of folate, fibre and several B vitamins. Green beans do not have as much protein as other beans or legumes. You won’t build a post-workout meal on it, but it’s a great addition to any meal. Green beans are perfect for reduction of body weight, when you want your diet to be filling yet low in calories.
You can eat frozen green beans all year round. Fresh beans, however, have more vitamins and are more versatile in culinary terms. In August, it is the cheapest and tastiest. Be cautious, however, while preparing green beans, if you want to preserve all their health properties. You absolutely must cook the beans, they are inedible raw. It is best cooked by steaming, but a quick simmer in water also preserves the qualities.
Also watch out for calorific additions to green beans. Keep it fit by serving it with light additions: garlic, parsley, lemon juice and sesame. Green beans with breadcrumbs and butter are tasty, but they have much worse health parameters and macronutrients.
Cucumber – perfect for hot weather
Cucumber season is in full swing in August. Cucumbers cool well in hot weather and are very versatile. August is the perfect month to enjoy the cucumber season. Cucumbers consist mostly of water, but there are also small amounts of vitamin A, K, C and minerals. 100 g of cucumbers is only a dozen calories.
It is interesting to note that fresh cucumbers contain the enzyme ascorbinase, which breaks down vitamin C. Because of this, cucumbers are the victim of many dietary myths. A common belief, for example, is that cucumbers cannot be combined with tomato. Fresh cucumbers thoroughly combined with other vegetables and fruits (e.g. in the form of a cocktail), have the ability to break down vitamin C. However, nothing unhealthy is formed there, on a day-to-day basis do not worry about this at all and treat this information as an interesting fact, not a dietary guideline.
August fruits and vegetables
These are, of course, not the only August fruits and vegetables. In August, it is also worth having:
- courgettes and courgette flowers,
- forest berries (it’s the end of the season),
- mirabelle plums,
- apples,
- blackberries,
- apricots,
- plums,
- grapes,
- elderberries,
- peaches,
- forest mushrooms.