Arizona Grown Citrus Boosts Your Immunity!

Posted on July 19, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that Arizona’s temperature and soil are perfect for growing all sorts of citrus? Oranges, tangerines, grapefruit, and lemons all grow very well here in our home state. In fact, this is why citrus is one of the 5 C’s of Arizona, along with copper, cattle, climate, and cotton. Citrus is an incredibly healthy fruit that offers many health benefits.

So, what makes citrus so healthy? Citrus fruits are a great source of vitamin C, which is a vitamin that does a lot for our bodies. Vitamin C is a water-soluble vitamin that our bodies don’t make by themselves, meaning that we must get it through the foods that we eat. The recommended daily amounts for vitamin C are 75 milligrams for women, and 90 milligrams for men. But, according to Dr. Gail Feinberg, most Americans get plenty of vitamin C from their regular diets, so supplementation is not necessary, but it never hurts to consume more!

The following are some of the health benefits that vitamin C provides us:

  • Protects against oxidative stress
  • Promotes tissue health
  • Promotes eye health
  • Boosts immunity
  • Aids in nutrient absorption

If you want to get more vitamin C in your diet, add some citrus to your diet! Make yourself some orange juice, or lemonade, or try my favorite, and add some sliced citrus to flavor your water! Oranges and grapefruits are also delicious snacks all by themselves! Also, when you’re at your local grocery store or farmers market, look for fresh, Arizona-grown citrus!

For more health-related articles, or for resources on where and how to find Arizona-grown products, check out the Fill Your Plate website!

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Papaya – A Nutritious Tropical Treat!

Posted on July 17, 2023 by Fill Your Plate

When you think of refreshing summertime snacks, what comes to mind? Often, watermelon is the go-to answer due to its cold, crisp, sweet, and high water content. Additionally, watermelon is super nutritious. Of course, we grow lots of watermelon in Arizona so you can keep this fruit as a favorite.

Fresh Papaya fruit helps the immune system. (Photo by Pixabay)

While it is much less popular, another fruit that is equally as hydrating and nutritious as watermelon is papaya. This bright orange fruit and its edible seeds are the perfect tropical addition to your summertime snack selection!

According to registered dietician-nutritionist Sarah Schlichter, papaya boasts a great nutritional profile. She says that papaya contains more than the recommended daily amounts of vitamins A and C and it provides a huge punch of antioxidants and fiber. Also, papaya is 88% water, so it is a very hydrating fruit. Thanks to its nutrient content, consuming papaya could offer you the following health benefits:

  • Strengthened immune system
  • Improved digestion
  • Lower cancer risk
  • Reduced inflammation

So, consider adding a tropical flair to your summer fruit bowl and reap all of the nutrition and health benefits that papaya can provide you!

For more health-related articles, check out the Fill Your Plate blog!

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Tips For Avoiding Foodborne Illness

Posted on July 14, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing worse than eating and enjoying food during a meal and then feeling awful a few hours later. Whether it just be a stomachache, or something a little more intense like throwing up, getting food poisoning is never ever fun. Often, foodborne illnesses can be prevented as long as the preparer of the food is careful during cooking. The following are some tips to help make sure that your foods are well-prepared in order to avoid potential food poisoning.

Registered dietician Mary Cherne Schoenfelder advises that those preparing foods follow these tips to ensure that the foods are prepared as safely as possible because it’s not worth the risk of getting yourself or others sick.

Use a food thermometer

Schoenfelder notes that using a thermometer when cooking foods, especially meats, is important to make sure that they have reached their proper internal temperature and that they are fully cooked. She says that chicken and turkey should reach a temperature of at least 165 degrees, while beef, pork, lamb, and bison should reach at least 145 degrees.

Store foods properly

The way that you store your food also matters too. To put it simply, foods should be kept out of the temperature range of 40 to 140 degrees. Schoenfelder says that it is within this range that bacteria thrive and grow. She also notes that it is important for the food containers to be completely sealed.

Don’t eat raw foods

While it is always tempting to lick the beaters or nibble on cookie dough, doing so could expose you to bacteria that could lead to a foodborne illness. Schoenfelder says that raw eggs and even flour need to be cooked thoroughly to kill off any germs and avoid illness.

Wash your hands

This one is very basic, but very important. Since your hands are what is preparing the food, it is vital that they be clean to avoid transferring germs that may be on your skin into the foods that you’re cooking. So, lather up with some soap and warm water and reduce the risk of contaminating your foods!

Keeping yourself and others healthy when it comes to foodborne illness is actually very easy as long as you take the proper precautions. Follow these tips next time you’re in the kitchen and prepare safe, delicious foods!

For more health related articles, check out the Fill Your Plate blog!

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Study: Vegetable Intake Linked to Lower Risk of Type 2 Diabetes

Posted on July 12, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

More likely than not, you are either related to or know someone who has type 2 diabetes. According to the National Institutes of Health, type 2 diabetes affects nearly 26 million people in the United States alone. While there are many ways to help combat type 2 diabetes, a new study suggests that there is a link between vegetable intake and reduced risk of type 2 diabetes.

Farmers Markets

Eat Your Veggies! (photo credit: BigStockPhoto.com)

According to the study, those who ate the most vegetables had a 21% lower risk of developing type two diabetes in addition to having a significantly lower body mass index than those who ate the least amount of vegetables. Interestingly, however, researchers also found that the kind of vegetables that were eaten played a significant role. Those who ate the most potatoes were 9% more likely to develop type 2 diabetes than those who didn’t eat as many potatoes. On the other hand, those who ate more leafy greens and cruciferous vegetables such as broccoli or cauliflower were those who were less likely to develop type 2 diabetes.

So, this is just one more reason to put a good-sized serving of veggies on your plate! Arizona agriculture produces lots of different vegetables, so it’s easy to find fresh, locally-grown produce at your grocery store or farmer’s market! For more information on what’s in season or where to find these veggies, check out the Fill Your Plate website!

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Lion’s Mane Mushrooms Provide Several Health Benefits

Posted on July 10, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Growing up, one of the foods that my brothers and I hated passionately was mushrooms. To us, they were weird looking, smelled funny, were slimy, and tasted like dirt. Despite our hatred of them, my mom loved to use them in several different dishes that she would make for dinner. So, we often had to toughen up and choke them down or else go without dinner. But she had a legitimate reason for using them in her cooking. Mushrooms are chock full of nutritional benefits, and the lion’s mane variety has been shown to potentially be exceptionally healthful.

Lion’s mane mushrooms are a large, white, and shaggy variety of mushrooms that have long been used as a natural medicine and in foods. According to registered dietician-nutritionist Lindsay Delk, lion’s mane mushrooms are full of beneficial compounds including polysaccharides, erinacines, hericerins, steroids, alkaloids, and lactones. She notes that these are probably the reason that these mushrooms appear to be so good for our health.

Some of the health benefits that these mushrooms have been shown to provide include:

  • Improved brain function
  • Support for digestive health
  • Aids in relieving anxiety and depression
  • Boosts immune health
  • Prevents cancer
  • Aids in managing diabetes
  • Reduces heart disease risk

It is important to note however, while research has been done which shows that these mushrooms provide these health benefits, much more research needs to be done to completely confirm the health benefits. Regardless, mushrooms provide more than 12 different vitamins and minerals as well as antioxidants, so they are still a good food to include in our diets.

Now that I am older, I’ve come to actually love mushrooms, not only for the nutrients that they provide but also for their flavor and texture that I once hated. So, go ahead and try incorporating mushrooms into your diet!

For recipe ideas or more health-related articles, check out the Fill Your Plate blog!

 

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