Ag Chat from 7/22/26: Eight Excellent Foods to enjoy during the hot days of Summer
From our Family and Consumer Science Agent: Sonya Patterson

These fruits, veggies and herbs are packed with anti-inflammatory nutrients and hydration to help your body thrive in the summer heat. Incorporating seasonal food in July can help increase your antioxidant intake. Anti-inflammatory foods may help decrease your risk of chronic diseases, such as heart disease, and seasonal produce like avocados, blueberries and beets are rich in anti-inflammatory nutrients. When you see farmers’ market stalls brimming with juicy blueberries, bouquets of mint and crisp cucumbers, you know summer is really here. And these summer staples don’t just taste like summer; they’re packed with nutrition too. They are rich in antioxidants, fiber and healthy fats that may help reduce chronic inflammation which is a risk factor for health conditions like heart disease, Type 2 diabetes and even depression.
This month, the best anti-inflammatory foods also happen to be the ones at their flavorful peak and they are fresh, vibrant and easy to enjoy. According to registered dieticians, here are a few of their top anti-inflammatory picks and the tastiest ways to make the most of them while they’re in season.

1. Watermelon: With its high-water content and vibrant red color, watermelon is a refreshing way to beat the heat and sneak in some powerful anti-inflammatory nutrients. Watermelon also
   contains vitamin C and lycopene to support cellular health. Lycopene has been shown to help reduce inflammation by neutralizing free radicals in the body. It can be enjoyed by blending frozen watermelon cubes with lime juice and a touch of sweetener to make a simple sorbet. Whether you eat it by the slice or whirl it into a smoothie, watermelon is a sweet and soothing way to stay cool and nourished.
2. Beets: Beets bring more to the table than just bold color. They are loaded with compounds that may help your health in several ways. Beets have anti-inflammatory properties partly due to a
   phytonutrient that gives beets their red color. They may also help support heart health and improve athletic performance due to their nitrate content. July is an ideal time to enjoy a beet
   salad or some roasted beets. They can also be enjoyed by tossing them with arugula and goat cheese for a quick, nutrient-packed side dish.
3. Cucumbers: With a water content of around 95%, cucumbers are an excellent choice for cooling down. Not only are they hydrating and cooling, but they also contain flavonoids to lessen
   inflammation. They can be enjoyed by slicing them to make a cucumber salad, press them into fresh juices or enjoy them pickled for a tangy snack. Their crisp texture and refreshing flavor make them a perfect addition to any summer meal.
4. Blueberries: Blueberries are well-known for being high in health-promoting compounds called anthocyanins. Blueberries are packed with antioxidants that help to fight free radicals in
   the body, which in turn can reduce your risk of chronic disease over time. They are also high in fiber (about 3.5 grams per cup) to support gut health, which plays a key role in inflammation
   regulation. Add them to iced tea, toss them in a colorful fruit salad, add them to smoothies or enjoy them on their own while they’re at peak ripeness this month.
5. Salmon: Fatty fish such as salmon are among the best-known anti-inflammatory foods, thanks to their high levels of omega-3 fatty acids. Research shows that eating fish like salmon on a
   regular basis can help reduce one’s risk of heart disease over time. July is the peak season for wild-caught salmon in many parts of the U.S., so now is a great time to enjoy it fresh. It can be
   enjoyed by brushing salmon fillets with olive oil, seasoning with garlic powder, salt and pepper, then grilling them until they reach 145°F internally for a savory, nutrient-dense entree.
6. Avocado: Avocados deliver inflammation fighting fats and fiber in every creamy bite. One avocado can pack an impressive 13.5 grams of fiber, along with heart-healthy unsaturated fats. It
   can be a great addition to many dishes by mashing it and adding lime juice, diced tomatoes and red onion. It’s perfect ss a dip or a topping for your grilled proteins.
7. Mint: Mint is more than a garnish; it’s a culinary herb with anti-inflammatory power. Mint contains compounds such as menthol and rosmarinic acid. These compounds may help soothe
   digestion and aid in calming the body’s inflammatory response. Try mint chopped into salads, stirred into lemonade or blitzed into a sorbet. You can even pair it with watermelon for a
   refreshingly cool treat.
8. Spinach: Leafy greens are anti-inflammatory powerhouses, and spinach is one of the most versatile. It’s low in calories and packed with antioxidants like lutein and zeaxanthin, which are
   especially beneficial for eye health. Spinach also contains alpha-lipoic acid, a compound studied for its potential brain-supporting properties. Toss fresh baby spinach with olive oil and herbs for
   a simple side dish, or mix it into smoothies or chilled soups.

July is bursting with antioxidant-rich, anti-inflammatory foods that make healthy eating easy and enjoyable. When you focus on eating fresh, seasonal foods that help reduce inflammation, you’re supporting your body on multiple levels, from hydration to heart health to digestion. Incorporating these foods should not be complicated. Choose colorful, whole foods that are in
season and use simple preparations that highlight their natural flavor. That’s the best way to eat well this summer and stay hydrated in this heat.
Stop by the Caswell Farmers Market on Thursday’s from 4:00 pm to 6:30 pm at the Yanceyville Pavillion to pick up these and many other great items to keep you eating healthy all summer
long. Also, remember to pick up a few extra items if you can to donate at our Donation Station being manned by our local food pantries so that we can ensure that everyone has access to fresh
local foods.

Air Fryer Beats with Feta
Recipe by Jacob Fox/ EatingWell.com, June 2022
Ingredients
1-pound beets (2 large or 3 small), trimmed, peeled and cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
¼ cup crumbled feta cheese
1 tablespoon chopped fresh oregano
Directions
1. Preheat air fryer to 400°F for 5 minutes. Place beets in a large bowl and add oil, salt and
pepper; toss to coat.
2. Arrange the beets in a single layer in the fryer basket; cook for 10 minutes. Carefully flip
the beets and cook until crispy and browned on the edges, 6 to 8 minutes. Transfer to a
serving dish and top with feta and oregano.

Nutrition Facts (per serving)
106 Calories
6g Fat
12g Carbs
3g Protein