Page 3 - Access Summer 2015

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Fresh nutrients in local summer produce can boost your health By Christin Morgan, MS, RD, CSG
One of the best things about summer- time in Michigan is the bounty of fresh fruits and vegetables grown close to home. There’s nothing like picking ripe fruit off the tree or plucking vegetables from the garden. And fresh produce equates to more potent nutrients, due to the time it takes to travel from the farm to your plate. To find fresh produce close to home, visit www.localharvest.org or www.michigan.org/farm-markets/.
As an older adult, which fruits and
vegetables, grown locally, would be
most beneficial and why?
At the top of the list is produce nutritionally high in potassium, like juicy tomatoes or hearty potatoes. Studies show that most aging Americans do not get the recommended 4,700 milligrams per day. This mineral plays a role in regulating your heart, nerves and muscles.
Magnesium is also right up there. Did you know that this nutrient is a key component that produces more than
cure for high cholesterol or bouts of constipation. The daily fiber goal for men is 38 gram per day and 25 grams per day for women.
What are some other foods to consider
for a healthy immune system?
Older adults tend to have weaker immune systems, making what you eat and how you prepare it extremely important.
Start with yogurt to maintain your intestinal health. Activia, for example, is fortified with added good bacteria. This can alleviate struggles with diarrhea or constipation.
Vitamin D is another building block
to good health that helps your body absorb magnesium and calcium for strong bones and a well functioning immune system. In addition to sunshine, you can get vitamin D through foods fortified with this nutrient like milk, cereal and orange juice.
Have you heard of the term ‘functional foods?’ They’re also known as nutraceuticals and offer health benefits above and beyond their normal nutritional value. Functional foods contain either: a) antioxidants (ex. vitamin A, C, E and selenium) which strengthen your immune system, protecting your body’s cells from deterioration caused by free radicals, or b) phytochemicals derived
from natural, active components found in plants that give you a healthy boost. Sterols and stanols (aka phytosterols) are some of these plant components proven to help lower cholesterol. You can get these from fruits and vegetables like tomatoes, broccoli or bananas. Sterols are also added to margarine spreads, granola bars, cereals, and orange juice. To discover more foods fortified with sterols, visit www.corowise.com.
Christin Morgan, MS, RD, CSG, is one of ten clinical dieticians in Michigan who have undergone 2,000 additional hours of training and testing through the American Dietetic Association to become a Certified Specialist in Gerontological Nutrition (CSG). She currently works at St. John Hospital and Medical Center in Detroit.
the expert
300 enzyme biochemical reactions
in your body? It also works to keep your bones strong, your heart beating normally, and regulates blood sugar levels. The recommended daily allowance for adult men age 51+ is 420 milligrams and 320 milligrams for women. Though magnesium is found in packaged foods that are quick and easy to prepare, this essential nutrient is often lost in the processing stage before the food reaches your plate.
A diet deficient in magnesium can
lead to fatigue, muscle cramps, loss
of appetite, or abnormal heart rhythm. But the good news is that by infusing local fresh foods like spinach, broccoli, apples and carrots in your meals, you can get this nutrient naturally!
Fiber is another necessary factor to
a healthy diet and there’s no time like summer to find natural, fiber-rich foods like kale, green peppers, spinach, apples, zucchini, squash, tomatoes, raspberries, strawberries and sweet potatoes! Fiber, also known as roughage, is the indi- gestible part of plant foods that resist digestive enzymes, absorbing water as it makes its way through our digestive system. A diet high in fiber can be the
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