SEASONAL ways to FIVE-A-DAY | Pocketmags.com

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SEASONAL ways to FIVE-A-DAY

High summer brings sun-ripened fruit and vegetables by the bucketload – there’s so much to enjoy! Highlights this month include COURGETTES, RASPBERRIES and BLACKCURRANTS

IN JULY

COURGETTES

They’re a front-runner for the title of ‘most versatile veg of the patch’. Stir-fry, spiralise or sweeten up in bakes (yes, really!).

Nutritional reasons to buy

Courgettes are a source of folate, which is needed for healthy blood and brain functioning – it’s particularly important when planning and during the first three months of pregnancy, to help protect against neural tube defects such as spina bifida. Courgettes also contain blood pressure-controlling potassium and skin-loving vitamin C, and are rich in eye-friendly antioxidants lutein and zeaxanthin. When it comes to cooking, studies show that steaming rather than boiling or microwaving courgettes helps to preserve their antioxidants better.

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