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Sensational Seasonal Fruit

Enjoying Watermelon
I look forward to the arrival of spring and summer fruit all year. There are so many delicious options bursting with flavor and nutrients. Fruit is a good source of carbohydrates, fiber, a variety of vitamins and minerals, and is packed with phytonutrients – natural, plant-based compounds that help prevent disease and offer a multitude of other health benefits.
 

5 Sensational Spring and Summer Fruits to Enjoy this Season:

 
1. Nectarines
These fuzz-free relatives of the peach come in yellow and white varieties and have over 15 different vitamins and minerals. Nectarines are a good source of potassium, vitamin C, and vitamin A. Like other orange fruits and veggies, nectarines contain beta-carotene, a powerful antioxidant that protects our cells from damage and helps keep our eyes, skin, and immune system healthy. Nectarine season begins in May, but you’ll have to wait until late summer to find the best tasting nectarines. Let your nose guide you – nectarines with a sweet, floral smell are usually the most flavorful.
 
2. Mangoes
Did you know that mangoes are the most popular fruit in the world? Mangoes aren’t just delicious, they’re loaded with nutrients too. One cup of cut mango provides 10% of the vitamin B6, 20% of the folate, 35% of the vitamin A, and 100% of the vitamin C that you need daily. Although you can find mangoes year round, some of the tastiest varieties reach their peak in the spring and summer months. Mangoes are ready to eat when they have a fruity aroma and give to slight pressure.
 
3. Watermelon
It just wouldn’t feel like summer without watermelon! Despite its name, watermelon provides a lot more than just water, like vitamin A, vitamin C, potassium, and iron. Lycopene may be the true nutrient star of watermelon (did you know that watermelon has more lycopene than fresh tomatoes?). This antioxidant gives watermelon its red color and may help lower the risk of cardiovascular disease and certain cancers. Choose watermelons that are symmetrical in shape, yellow on the underside, and heavy for their size.
 
4. Sweet Cherries
Cherries owe their beautiful dark red color to antioxidants called anthocyanins which help reduce inflammation in the body and may be beneficial for joint pain. Anthocyanins, like other antioxidants, may play a role in preventing heart disease and cancer. Cherries are also a good source of potassium and vitamin C. Choose plump, firm, shiny cherries with attached stems. Sweet cherries have a short season from June to August, so get these delicious nutrient powerhouses while you can.
 
5. Strawberries
Strawberries are available year round, with a peak season from April to June. Local berries usually have a shorter season that will vary by where you live (in New York, local berries are only available for a few weeks in June and July). Like cherries, strawberries get their red color and many of their health benefits from anthocyanins. Strawberries are packed with vitamin C – one cup of strawberries has more vitamin C than an orange! Need more reasons to eat strawberries? Studies have found that eating strawberries regularly may help brain function and memory and decrease the risk of developing diabetes. Choose shiny, firm strawberries with an even red color and intact green caps, leaves, and stems.
 

Reader Question

Q: Is it true that prunes are good for your bones?

A:  Results from recent studies suggest that eating prunes (aka dried plums) may be beneficial for preventing and reversing bone loss. Although prunes aren’t a good source of either calcium or vitamin D (two essential nutrients for bone health), they are an excellent source of vitamin K which improves calcium balance and helps promote bone mineralization. Magnesium, zinc, copper, potassium, and boron are other vitamins and minerals in prunes that play a role in bone health. Prunes also contain high levels of antioxidants called polyphenols which seem to reduce bone loss.

Current findings are mostly based on studies in postmenopausal women or animal models, and we can’t ignore the fact that many of the studies were funded by the California Plum Board. More research is needed, especially to determine if prunes would have a similar benefit in other populations, like younger men and women and/or those with reduced bone mass related to eating disorders.

However, the results on prunes and bone health are promising so far, and there's a pretty low risk in eating prunes (the laxative effect is probably the biggest drawback). So, if you are concerned about your bone health, incorporating prunes into your diet may be a good option. Wondering how many prunes you need to eat to help your bones? Initial studies found a benefit with 10-12 prunes per day, but a recent study found that half that amount was effective as well.
 
Do you have a burning nutrition question? Email your question to: question@msnutrition.com and it may be answered in the next newsletter!

May 2016

 

In this issue:


Nutrition Article: Sensational Seasonal Fruit

Reader Question: Are Prunes Good For Your Bones?

Product Review: Elli Quark

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Nutrition Product Review

Elli Quark
Elli Quark

Cost:
$2.69/6oz

The product

Technically a German-style “spoonable cheese,” quark has a consistency and nutrition profile similar to Greek yogurt. Elli Quark is made with hormone-free milk and non-GMO ingredients, and is gluten-free, vegetarian, and kosher.

 

My experience

I tried the Strawberry Elli Quark which had a creamy, light texture, and mild strawberry flavor. It had an artificially sweet and slightly bitter taste that I didn’t like, probably from the stevia. Adding fresh fruit made it much more enjoyable and satisfying.

 

Pros

Good nutrition stats in the flavored varieties – per 6 oz serving: 80 calories, 0 grams fat, 11 grams carbs, 6 grams sugar (there's no added sugar - the sugar content is from lactose), 14 grams protein, and 20% DV of calcium. The plain flavor is even better nutritionally with more protein and no added sugar, stevia, or erythritol.
 

Cons

Expensive. Not widely available. Marketed as having no “artificial” sweeteners, which is misleading because Elli Quark contains two sugar substitutes – stevia and erythritol. The stevia aftertaste is a con for me. And erythritol may cause digestive upset in those sensitive to sugar alcohols.
 

Bottom Line

If you like the high protein of Greek yogurt, but can’t get past the tart taste; or if you are looking for a new option to help meet your calcium and protein needs, give Elli Quark a try.  Not a fan of stevia? Try the plain flavor and add your own fresh fruit and sweetener (if needed). 

I purchased this product myself and have not been compensated in any way to write this review.

About Monika


Monika Saigal, MS, RD, CEDRD, CDN is the founder of MS NUTRITION, PC, a nutrition counseling and consulting practice based in New York City.

Her areas of specialty include: eating disorders, weight management, cardiovascular disease, diabetes, digestive issues, vegetarian nutrition, general wellness & disease prevention, and nutrition for dancers and performing artists.

Looking for more nutrition tips? Need help sorting out nutrition fact from fiction? Want Monika's take on hot nutrition topics?
 

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