The Positive Voices

We can all feel like Michigan summers are just too short—right as we adjust to the heat and long days it seems that autumn is upon us—but wait! There is still time to enjoy all that summer has to offer, including the fresh vegetables that local Michigan farmers have been working all year to produce. The importance of vegetables has been reinforced in us since we were children. Most of us have been told, “Eat your vegetables and you will grow up to be strong and healthy!” But, how do we know that vegetables are good for us? What do vegetables really do for our health? Vegetables provide vital nutrients for the health and maintenance of our bodies. According to the Mayo Clinic, a diet which includes vegetables reduces the risks of developing chronic diseases like cardiovascular disease, type 2 diabetes, and coronary heart disease. Not only that, vegetables may also reduce the risk of developing kidney stones and are also linked to a decrease in bone loss. A diet rich in vegetables may also protect against certain cancers such as those of the mouth and stomach and colorectal cancer. How do vegetables do all this? Vegetables are packed full of nutrients that allow the body to work at its fullest potential. For example: Potassium assists the body in maintaining a healthy blood pressure Dietary fiber aids in reducing blood cholesterol levels and may lower the risk of heart disease Folate (folic acid) helps the body form red blood cells Vitamin A is known to keep eyes and skin healthy and also helps protect against infections Vitamin C aids in healing wounds, keeps teeth and gums healthy, and helps in iron absorption Vitamin E protects vitamin A and essentialfatty acids If that is not enough, vegetables are naturally low in fat and calories and do not have cholesterol! So, how can we fit more vegetables into our diets? Here are some quick tips: Add veggies you almost like to dishes you already love; plan a dinner around a vegetable based main dish; try veggies in soup; include a salad with your dinner every night and add other vegetables to it; eat veggies raw or with light dip; add veggies to your spaghetti or order a pizza with vegetable toppings; drink your vegetables in a beverage like V8 or in a smoothie; and last but not least, don’t forget to enjoy kabobs on the grill loaded with veggies like peppers, onions, tomatoes, and mushrooms. As summer continues to slip away, remember that late summer and fall are prime time for vegetables! Head to your local farmers market where you can select from recent Michigan harvests and purchase quality from the hands of farmers to yours. Follow this link to find your local farmers market: http:// www.foodshed.net/. For more information on vegetables a nd your health, including growing seasons, more tips and recipe ideas can be found on the Links page at www.catherineshc.org. Catherine’s Health Center encourages the use of fresh vegetables through their WISEWOMEN program which provides access to coupons for qualified patients to buy from their local farmers market. Patients are provided with information about the importance of vegetables and tips on using them in their diets. Brought to you by Catherine’s Health Center (CHC), working to build healthier communities. CHC is a free clinic practicing family medicine, offering screening, treatment and health education, CHC is a part of the solution to the problem of access to health care in Grand Rapids. Check out www.catherineshc.org