{"id":3982,"date":"2012-08-16T12:00:53","date_gmt":"2012-08-16T12:00:53","guid":{"rendered":""},"modified":"2016-01-03T22:14:54","modified_gmt":"2016-01-03T22:14:54","slug":"summer-fruits-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_cn\/summer-fruits-2\/","title":{"rendered":"Summer Fruits"},"content":{"rendered":"

#Summer<\/a> #Fruits<\/a><\/strong><\/p>\n

Watermelon<\/strong><\/p>\n

Health Perks:<\/strong> On average, watermelon has 7.5 to 10 milligrams of the antioxidant lycopene per cup \u2014 that\u2019s about 40 percent more than is found in raw tomatoes. That\u2019s because lycopene\u2019s bioavailability is low when tomatoes are eaten raw, but it increases in heat-processed products such as tomato juices and sauces. Watermelons, however, don\u2019t need to be heated in order to obtain maximum lycopene, which is believed to guard against heart disease and some cancers.<\/p>\n

Plus, watermelon contains citrulline, an amino acid that creates arginine, another amino acid that recent research suggests may help reduce the risk of cardiovascular disease, stimulate the immune system and accelerate the healing of wounds.<\/p>\n

Additionally, watermelon is a good source of vitamins A (1 cup has almost 20 percent of your daily values) and C (20 percent of daily values), and it also contains potassium, vitamin B6 and thiamin.<\/p>\n

#Nutrition<\/a>:<\/strong> Serving size: 1 cup, diced (152g), calories 46, total fat 0.2g, cholesterol 0mg, sodium 2mg, total carbohydrate 11.5g, dietary fiber 0.6g, sugars 9.4g, protein 0.9g.<\/p>\n

Seek Out:<\/strong> Firm, juicy, red flesh without white streaks and skin without cracks, bruises or mold. The seeds should be dark brown or black. According to James Parker, associate global produce coordinator for Whole Foods Market, \u201cLook for melons that have a uniform shape (not small on one end and larger on the other).<\/p>\n

Ripe fruit will have a slight give on the end opposite to the stem, and most varieties will also have a slight yellowing of the rind on the lightest part of the outside of the melon. \u2018Thumping\u2019 a melon is not at all reliable. The best way to tell for sure that it\u2019s ripe is to have your grocer cut a plug out of the fruit for you (a small triangle that will show you how the inside looks).\u201d<\/p>\n

However, some experts rely on the \u201cthumping method\u201d because oftentimes you won\u2019t have the opportunity to cut a plug and peek inside. Peter Romano, the produce director at New York City’s famed Fairway Market, says that when you tap the melon in the middle with the palm of your hand, you should hear a hollow sound. Also, Romano suggests that if the watermelon is cut, it should have a thin rind and a bright, fire-engine-red color.<\/p>\n

Avoid:<\/strong> If you have a chance to peek inside, (if the melon is sliced or if a plug is cut) avoid pale flesh, white streaks and whitish seeds. \u201cAnd make sure there are no splits, veins, hollow pockets, dark red streaks or blood-red color (as opposed to an engine red color),\u201d says Romano. The rind should be free of bruises, soft spots or mold. Also, avoid watermelons that are very hard, white or very pale green in color on the underside.<\/p>\n

Storage:<\/strong> After it\u2019s picked, watermelon doesn\u2019t ripen very well. When unripe, keep it at room temperature. You can even try putting it in a large brown paper bag for a couple of days. According to chef and food expert Aliza Green, author of Field Guide to Produce (Quirk Books, 2004), ripe watermelon will keep best if cut up, covered with plastic wrap and refrigerated \u2014 it will last for about five days.<\/p>\n

Interesting:<\/strong> Watermelon can also be considered a vegetable; it\u2019s a relative of the pumpkin and squash family.<\/p>\n

Peaches<\/strong><\/p>\n

Why:<\/strong> They are so sweet, don\u2019t raise your blood sugar levels and they are very low in calories considering the amount you get to eat.<\/p>\n

Health Perks:<\/strong> Just one peach delivers 10 percent of your recommended daily intake of vitamin C and provides 2 grams of fiber \u2014 most of it as cholesterol-lowering soluble fiber. In addition, peaches have a low glycemic load.<\/p>\n

Nutrition:<\/strong> Serving size: one medium (2 2\/3″ in diameter), calories 58, total fat 0.4g, total carbohydrate 14.3g, dietary fiber 2.2g, sugars 12.6g, protein 1.4g.<\/p>\n

Seek Out:<\/strong> According to Green, \u201cYou shouldn\u2019t be put off by the fuzz, and make sure that the stem end is yellow or cream-colored. Also, look for a well-defined crease and a pleasingly sweet fragrance. They should be soft to the touch.\u201d If you buy local peaches, especially from a producers-only farmer’s market, you can find tree-ripened fruit, which is especially important for peaches because they bruise so easily when ripe, adds Green.<\/p>\n

Peaches have to be picked ripe, because they don\u2019t sweeten up after they are picked; they only get softer, says Terri Clapsaddle, R.D., a North Carolina nutritionist and foodmedcenter.org adviser. They are best eaten within a few days of purchase at your local farmer\u2019s market and are tastiest at room temperature.<\/p>\n

The perfect peach should: Have a little \u201cgive\u201d to it when you press the flesh very lightly, but should not be \u201cmushy;\u201d Should be a deep reddish-peach color for the most flavor; white flesh varieties will be a little lighter in color on the outside; Should have a wonderful \u201cpeach\u201d smell to them<\/p>\n

Avoid:<\/strong> \u201cMake sure that the peach doesn\u2019t have \u2018green shoulders\u2019 around the stem, suggesting premature picking. A deep red-brown color, softening of the fruit or shriveling of the skin at the stem indicates it\u2019s over-ripe,\u201d advises Green. Also, avoid large, flattened bruises or fruit that is too soft, green in color, or with any signs of decay. Never squeeze peaches: They will bruise.<\/p>\n

Storage:<\/strong> Don\u2019t store in the refrigerator or in sunlight. One of the better ways to ripen peaches is to place them in a brown paper bag, fold the top and leave them for a day or so. \u201cWhen you can smell the peaches and they give just slightly, they\u2019re ready to eat,\u201d says Green.<\/p>\n

Interesting:<\/strong> Peaches are originally from China, where they are considered a symbol of longevity. And get this \u2014 the peach is related to the rose. The top three peach-producing states in the United States are California, South Carolina and Georgia, in that order.<\/p>\n

Cantaloupe <\/strong><\/p>\n

Why:<\/strong> One-quarter of a melon (about 15 cantaloupe balls) has only 70 calories or so, and there is nothing like a sweet piece of cantaloupe on a hot summer day.<\/p>\n

Health Perks:<\/strong> Cantaloupe is low in calories, very low in sodium and virtually fat free. It\u2019s also high in vitamins A and C and a good source of vitamins B6, B3 (niacin) and folate. Cantaloupes are high in the antioxidant beta carotene and in potassium, which is necessary for muscle contractions (including your heartbeat), transmission of nerve impulses and the delicate balance of fluids and electrolytes. Diets rich in potassium are known to lower blood pressure.<\/p>\n

Nutrition:<\/strong> Serving size: 1\/4 of a large melon (about 6 1\/2″ in diameter), calories 69, total fat 0.4g, cholesterol 0mg, sodium 33mg, total carbohydrate 16.6g, dietary fiber 1.8g, sugars 16g, protein 1.7g.<\/p>\n

Seek Out:<\/strong> Fragrant, symmetrical melons that are heavy for their size, with a yellow or cream undertone and no visible bruises. The stem or blossom end should give to gentle pressure and smell sweet, says Green. \u201cAnother indicator with cantaloupes is the stem — if it still has one and it won’t come off easily, chances are it’s not ready to eat,\u201d says Parker. Additionally, the netting or veining on the exterior of the melon should be substantial, coarse and corky. Finally, the skin color between the netting should have changed from green to yellowish-buff, yellowish-gray or pale yellow.<\/p>\n

Avoid:<\/strong> According to Green, over-ripe cantaloupes have \u201clumps or soft spots.\u201d Small bruises are OK, but avoid the ones with large bruises. She also suggests avoiding rock-hard or lopsided melons. Also, watch out for mold growth, which can indicate decay.<\/p>\n

Storage:<\/strong> Uncut melons can be stored at room temperature for up to a week. Refrigerate cut melon in an airtight container for up to five days.<\/p>\n

Interesting:<\/strong> The cantaloupes we eat are actually called muskmelons.<\/p>\n

Cherries<\/strong><\/p>\n

Why:<\/strong> They\u2019re so good, filled with health benefits and oh-so-low in calories.<\/p>\n

Health Perks:<\/strong> Fifteen cherries have only 64 calories and more than 10 percent of the daily value for vitamin C. They are also rich in vitamin E, contain 2 grams of fiber and are a good source of potassium, magnesium, iron and folate.<\/p>\n

Cherries contain a pigment called anthocyanin (responsible for their distinctive red color), which is a type of antioxidant called a flavonoid. Flavonoids have been linked to a variety of health benefits \u2014 from potential protection against heart disease and cancer to keeping the brain sharp. The darker the cherry, the higher the anthocyanin content.<\/p>\n

Additionally, cherries are one of the few food sources of melatonin, another potent antioxidant that helps improve the body\u2019s circadian rhythms and natural sleep patterns. There is also some research to suggest that cherries may have anti-inflammatory properties and help to control diabetes.<\/p>\n

Nutrition:<\/strong> Serving size: 15 cherries (102g), calories 64, total fat 0.2g, cholesterol 0mg, sodium 0mg, total carbohydrate 16.3g, dietary fiber 2.1g, sugars 13.1g, protein 1.1g.<\/p>\n

Seek Out:<\/strong> A very dark color, which is the clearest indication of good flavor and maturity in sweet cherries. Surface sheen is also important. Dull fruit will often taste flat and over-ripe. In general, high-quality cherries are firm, red and have bright, lustrous, plump-looking surfaces with fresh-looking stems.<\/p>\n

Avoid:<\/strong> Soft, shriveled or blemished cherries, which are indications that the fruit is over- ripe. Green also suggests avoiding cherries with dark or brittle stems. And, according to Parker, you should also avoid fruit that has excessive spurs (“bumps” that grow off the stem of the fruit) and doubles (a single stem that produces two cherries), as this is an indication that the flavor will be inconsistent (some tart, some sweet).<\/p>\n

Storage:<\/strong> Cherries are more perishable than other fruits and should be refrigerated immediately after purchase. Sort them first, removing any that are soft or split, and eat those right away or discard them, says Green. Cherries can be kept fresh in the refrigerator for two to three days. Avoid placing them in the sun or warm areas because they soften quickly. Check the fruit occasionally and remove any that have gone bad. Wash the fruit before eating. You can freeze cherries (with or without pits) by rinsing and draining them thoroughly, spreading them in a single layer on a cookie sheet and placing them in the freezer. Once the cherries are frozen, transfer them to a heavy plastic bag.<\/p>\n

Interesting:<\/strong> Seventy percent of the cherries grown come from four states (Washington, Oregon, Idaho and Utah).<\/p>","protected":false},"excerpt":{"rendered":"

Health Perks:<\/strong> On average, watermelon has 7.5 to 10 milligrams of the antioxidant lycopene per cup \u2014 that\u2019s about 40 percent more than is found in raw tomatoes. That\u2019s because lycopene\u2019s bioavailability is low when tomatoes are eaten raw, but it increases in heat-processed products such as tomato juices and sauces. Watermelons, however, don\u2019t need to be heated in order to obtain maximum lycopene, which is believed to guard against heart disease and some cancers.<\/p>\n

Plus, watermelon contains citrulline, an amino acid that creates arginine, another amino acid that recent research suggests may help reduce the risk of cardiovascular disease, stimulate the immune system and accelerate the healing of wounds.<\/p>","protected":false},"author":32,"featured_media":7990,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[174],"tags":[423,192,214],"class_list":["post-3982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-eating","tag-fruits","tag-nutrition","tag-summer"],"yoast_head":"\nSummer Fruits —<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/zh_cn\/summer-fruits-2\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Fruits\" \/>\n<meta property=\"og:description\" content=\"Health Perks: On average, watermelon has 7.5 to 10 milligrams of the antioxidant lycopene per cup \u2014 that\u2019s about 40 percent more than is found in raw tomatoes. That\u2019s because lycopene\u2019s bioavailability is low when tomatoes are eaten raw, but it increases in heat-processed products such as tomato juices and sauces. 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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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MPH","image":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","url":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","contentUrl":"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Charles-Platkin-PhD-2025-500-96x96.jpg","caption":"Charles Platkin, PhD, JD, MPH"},"description":"Dr. Charles Platkin is the founder and Executive Director of the Center For Food As Medicine & Longevity (FoodMedCenter.org), a not-for-profit organization working to bridge the gap between traditional allopathic medicine and the use of food as medicine in the prevention, treatment, and management of disease. 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\/zh_cn\/author\/charles-platkin\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts\/3982","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/comments?post=3982"}],"version-history":[{"count":0,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts\/3982\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/media\/7990"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/media?parent=3982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/categories?post=3982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/tags?post=3982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}