August is a fantastic month to eat seasonally in the UK, it’s one of the most abundant times of year for all kinds of fresh produce, here is a list of those that should be at peak quality right now:
Berries – strawberries, raspberries, blackberries and blueberries
Tomatoes
Sweetcorn
Courgettes
Runner beans and French beans
New potatoes
Plums
Any of these options will provide you with a quality source of fibre which as well as supporting bowel and gut health, also provides satiety and helps keep blood glucose levels stable. In the UK, studies have repeatedly shown that as a population we are not achieving the recommended 30g/day of fibre (PHE, 2020), trying to include a few more pieces of fruit and vegetables such as those listed could help rectify this.
There is strong evidence that consuming berries can improve cardiovascular and metabolic health, this is thought to be due to their high polyphenol content. Several cardiovascular risk factors including total cholesterol and blood pressure were improved following berry interventions (Basu, 2010, Angelo, 2018). Introducing berries into your diet is easy, they make a delicious topping for breakfast cereals, paired simply with Greek yogurt or used to create a light summer dessert Skye McAlpine berry cloud cake | House & Garden.
Sweetcorn is available at the moment on the kernel which is the healthiest way to eat it as it is minimally processed. It’s very high in fibre, one cup can provide around 3g, amongst other micronutrients it contains lutein and zeaxanthin, both carotenoids that have been shown to support eye health (Tufts.edu, 2013). Sweetcorn is a great way to introduce more vegetables to your summer BBQ, chargrilling brings out their natural sweetness and served with a small amount of herb/chilli butter makes them even more delicious Flavoured butters.
Runner and French beans are very nutrient dense, contain high levels of fibre and low in calories, making them an excellent choice for a side dish. Studies have shown that individuals that regularly consume beans report lower LDL cholesterol and overall improved heart health (Nchanji, 2021). A perfect way to enjoy green beans at the moment is in combination with in-season tomatoes within the classic salade nicoise Salade Nicoise | Nigella’s Recipes | Nigella Lawson.
References
Arpita Basu, Michael Rhone, Timothy J Lyons, Berries: emerging impact on cardiovascular health, Nutrition Reviews, Volume 68, Issue 3, 1 March 2010, Pages 168–177, https://doi.org/10.1111/j.1753-4887.2010.00273.x
Luis, Angelo, Fernanda Domingues, and Luisa Pereira. “Association between berries intake and cardiovascular diseases risk factors: A systematic review with meta-analysis and trial sequential analysis of randomized controlled trials.” Food & function 9.2 (2018): 740-757.
Nchanji, E.B.; Ageyo, O.C. Do Common Beans (Phaseolus vulgaris L.) Promote Good Health in Humans? A Systematic Review and Meta-Analysis of Clinical and Randomized Controlled Trials. Nutrients 2021, 13, 3701. https://doi.org/10.3390/nu13113701
Public Health England . 2020. NDNS: results from years 9 to 11 (2016 to 2017 and 2018 to 2019). See https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019
Tufts.edu, Health and Nutrition Letter. 2013 Harvesting the Health Benefits from Corn – Tufts Health & Nutrition Letter
