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Fruit Harvest |
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Nutrition for endurance sport athletes is paramount. Most foods will peak in their nutritional value when they are well cultivated, fully ripe and freshly picked in season. So it begs to question what is locally grown and harvested, that we can replenish and rebuild with?
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Before talking about specific fruits and vegetables it is important to note that their enzymes and most vitamins are very heat sensitive so cooking them would pretty much eliminate their dietary significance. Enzymes and vitamins help our bodies break down foods, detoxify and produce energy. Best absorbed and already in proper proportion are vitamins found in natural whole foods.
Antioxidants found in fresh fruits, vegetables and sprouted grains help guard our bodies from harmful free radicals by neutralizing them. Many vitamins have antioxidant properties but other compounds present called flavonoids are particularly potent. Some trace minerals such as selenium are also vital in protecting our bodies from damage. Below are a few good sources for these nutrients currently at peak of perfection.
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Tomatoes
Tomatoes contain antioxidant vitamins A and C, as well as Lycopene, a phytochemical and carotenoid found to reduce risk of oxidative damage to our DNA which may help prevent certain cancers. Other carotenoids in tomatoes that our bodies convert to vitamin A, such as beta-carotene, help disable oxygen-derived radicals. Vitamin A is also said to help maintain healthy eyes, heart and immune system.
Vitamin C is referred to as first line of defense against infections, helping heal wounds, and preventing free radical damage to arteries and brain cells.
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Cantaloupe
One cup of cantaloupe melon provides 100% of the daily requirement of vitamins A and C. Cantaloupe is also rich in potassium and fiber. Because it also contains B complex vitamins such as B6 and B3 it helps digest carbohydrates. The fiber is also said to help in gradual delivery of its sugar to our blood.
The tricky part with these melons is picking a ripe one. Look for one that seem heavy but has a hollow sound when tapped by hand. The side opposite the end where stem used to be should be lightly soft. Lastly, the rind color should be creamy yellow color and no longer green. |
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Blueberries
Why are blueberries blue? The pigment responsible called Anthocyanin is also thought to be the main antioxidant responsible for maintaining strong capillary walls, lowering blood pressure and preventing clot formation, while enhancing effects of vitamin C and protecting collagen present in all body tissues.
Some studies suggest the tannins in blueberries help reduce inflammation in the digestive tract and may reduce the risk of colon cancer. Blueberries also contain ellagic acid, another powerful antioxidant and the soluble fiber pectin which has been shown to help reduce cholesterol.
What might be of interest to us cyclists especially is that it is believed that blueberries may even improve vision! When buying make sure they are firm (move freely in container) and have a silvery blue color, not dull.
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| Sooo.....Bon appétit! |
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