{"id":8233,"date":"2025-03-02T14:34:30","date_gmt":"2025-03-02T19:34:30","guid":{"rendered":"http:\/\/www.foodmedcenter.org\/?p=8233"},"modified":"2024-12-01T08:08:59","modified_gmt":"2024-12-01T13:08:59","slug":"spring-fruits-vegetables-artichokes-asparagus-strawberries","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/spring-fruits-vegetables-artichokes-asparagus-strawberries\/","title":{"rendered":"Frutas y verduras de primavera: alcachofas, esp\u00e1rragos y fresas"},"content":{"rendered":"

Seasonal spring fruits and vegetables<\/a> are a welcome change after the harsh winter months! Read on to learn more about the health benefits of artichokes, asparagus, and strawberries.<\/p>\n

Artichokes<\/b><\/p>\n

Nutrient Information<\/i> Artichoke Hearts (1\/2 cup):<\/i> 45 calories; 2g protein; 0.52 g fat; 10g carbs; 7g fiber<\/p>\n

Health Perks:<\/i> Wow \u2013 they\u2019re loaded with fiber. Artichokes are also an excellent source of vitamin C, and a good source of magnesium and folate (which helps with the production and maintenance of cell function). Additionally, they are packed with vitamin K. The majority of the population fails to get enough K, which is required to make at least three proteins essential for bone formation. Studies have also linked diets adequate in vitamin K with a reduced risk of hip fracture in the elderly. In fact, artichokes are actually a super food. According to the Antioxidant Food Database created by the Institute of Basic Medical Sciences, University of Oslo in Norway, they are among the highest in antioxidants of all vegetables.<\/p>\n

Best Cooking Methods: <\/i>To boost their antioxidant capacity even further, cook your artichokes–although eating a raw one would be virtually impossible anyway. According to research published in the Journal of Agriculture and Food Chemistry,<\/i> \u201cThe antioxidant capacity of artichokes, measured by three different assays, enormously increased after cooking, particularly after steaming (up to 15-fold) and boiling (up to 8-fold).\u201d<\/p>\n

Selection<\/i>: The Produce for Better Health Foundation’s Fruits & Veggies \u00adMore Matters suggests that \u201cHigh-quality artichokes are usually compact and heavy for their size. Squeezed, a fresh artichoke will make a squeak. The thickness of each stalk should correspond to the size of the artichoke. Thin stalks signal dehydration, so look for stalks that are firm without \u2018give.\u2019\u201d<\/p>\n

Storage<\/i>: \u201cArtichokes remain fairly constant in appearance for weeks, but flavor is adversely affected from the moment they are cut from the stalk. For maximum taste and tenderness, cook as soon as possible. Do not stock up on artichokes. Refrigerate unwashed, in a plastic bag, for up to one week,\u201d says Fruits & Veggies \u00ad More Matters.<\/p>\n

Asparagus<\/b><\/p>\n

Nutritional Information (1\/2 cup, cooked):<\/i> 20 calories; 0. g fat; 4 g carbs; 2 g fiber; 3g protein.<\/p>\n

Health Perks:<\/i> Why:<\/i> Asparagus is in season, tasty, especially if you make it with garlic, and very low in calories\u00adabout 4 calories per spear. In addition to being loaded with vitamin K (see artichokes above), asparagus is also an excellent source of folate, which is important for brain development (essential for pregnant women) and red blood cell formation. In addition, it\u2019s a good source of much-needed potassium, vitamin C, and vitamin A, and contains fiber, thiamin, vitamin B6<\/sub> and choline, which is said to play a role in early brain development and proper functioning of your numerous system.<\/p>\n

Oh, and that smell in your urine after eating asparagus\u00adits probably due to the normal metabolism of certain comp[ounds such as methyl mercaptan, which smells like rotten cabbage. One of its industrial uses is as an additive to natural gas (which has no odor), so that you will be alerted to a gas leak or if you\u2019ve accidentally forgotten to turn off a gas burner.<\/p>\n

Selection: <\/i>Any color stalk is fine; in America we generally see green, but white and purple asparagus occasionally appear in markets. Choosing stalk size is a matter of preference. Big, fat spears are delicious, but super-skinny stalks don\u2019t have to be peeled. Avoid shriveled, damaged or canned spears <\/b>(the canning process robs the veggie of vitamin C).<\/p>\n

Storage: <\/i>Wrap loosely in plastic and refrigerate. Cook as soon as possible.
\nBest cooking methods:<\/i> <\/b>Wash the asparagus in cool running water. Snap off the bottom of each stem. It will naturally break where the woody part ends and the tender part begins.<\/p>\n

Asparagus can be cooked numerous ways. Boiling, microwaving, roasting, steaming, and stir-frying are the most common. Whatever method you choose, cook it quickly; overdone asparagus is limp, discolored and bitter.<\/p>\n

Strawberries<\/b><\/p>\n

Nutritional Information (1 cup):<\/i> 46 calories; 0.45 g fat; 11 g carbs; 3 g fiber; 1.5 g protein.<\/p>\n

Health Perks:<\/i> Have you tasted a delicious, sweet strawberry lately? I know, I sound like some health nut pushing fresh fruit, but seriously, strawberries taste as good or better than any piece of candy. And one large strawberry has only six calories. Also, an interesting fact: There are about 200 little seeds r on the surface of each strawberry. Research conducted by the UCLA Center for Human Nutrition at the David Geffen School of Medicine and others has shown that the phenolic compounds in strawberries have potent antioxidant, anti-cancer, anti-atherosclerotic (prevents hardening of the arteries, which leads to heart disease and stroke) and anti-neurodegenerative (leads to Alzheimer\u2019s) properties.<\/p>\n

Anthocyanins and ellagitannins are the major antioxidant phytochemicals present in strawberries. Ellagitannins are tannins not commonly found in foods that react with water to become ellagic acid, which may slow the growth of some cancer cells. Anthocyanin, the pigment responsible for the red color in strawberries, helps reduce the risk of blood coagulation, preventing the development of the blood clots involved in strokes, pulmonary embolisms and heart attacks.<\/p>\n

Additionally, researchers at the Salk Institute for Biological Studies found that fisetin, a naturally occurring flavonoid commonly found in strawberries, stimulates signaling pathways that enhance long-term memory. And research from Harvard Medical School found that strawberries may offer cardiovascular disease protection. Specifically, the study reported that those who ate two or more servings of strawberries per week were 14 percent less likely to have elevated blood levels of C-reactive protein (an indicator of inflammation in the blood vessels) than those who reported eating none in the past month.<\/p>\n

Strawberries are also relatively high in magnesium (19 milligrams, 5 percent of daily recommended amount) and potassium (220 milligrams, 6 percent of daily recommended amount), which are minerals that help in lowering blood pressure. They\u2019re also loaded with fiber, vitamin C and folate.<\/p>\n

Selection:<\/i> Pick bright, firm strawberries with vivid red color. The tops should be fresh, green and intact. Avoid withered or squishy berries.<\/p>\n

Storage: <\/i>Strawberries will keep in the refrigerator for two to three days. Stem and wash them only when ready to eat.<\/p>\n

Enjoy the warm weather and the seasonal spring fruits and vegetables<\/a> that come with it!<\/p>","protected":false},"excerpt":{"rendered":"

Seasonal spring fruits and vegetables are a welcome change after the harsh winter months! Read on to learn more about the health benefits of artichokes, asparagus, and strawberries. Artichokes Nutrient…<\/p>","protected":false},"author":32,"featured_media":8237,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[174,173],"tags":[],"class_list":["post-8233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-eating","category-nutrition-health"],"yoast_head":"\nSpring Fruits and Vegetables: Artichokes, Asparagus and Strawberries<\/title>\n<meta name=\"description\" content=\"Spring has sprung! 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8233","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=8233"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8233\/revisions"}],"predecessor-version":[{"id":19272,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/8233\/revisions\/19272"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media\/8237"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=8233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=8233"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=8233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}