Summer Shopping List

So, although we’ve been struggling with the sun/blue skies combo this week FINALLY Summer is officially here which means so is your updated shopping list!

Not only by eating-seasonally does food generally taste better but you’re more likely to be fuelling your body with the nutrients that it needs at specific times of year. Eating seasonally is also about supporting local farmers and who wouldn’t wanna do that?!

One of the most important things that you can do for your body is to nourish it with the vitamins it needs, and the best way to do this is by mixing up your diet. The reason I’m focusing on this is because I know how easy it is to have your ‘go to’s’ and then over a week eat the same thing repeatedly… I’m often a culprit of this, in fact at the moment my daily snack is an entire bag of cooked spinach – I need to mix it up!

You may know that our nutritional needs change during summer – this is mainly because of the sun and heat that are robbing your body of important nutrients. So, the main vitamins that you need this season are: Vitamin A to keep our skin hydrated and glowing, Vitamin C to boost the immune system, Vitamin E to help protect your skin from sun damage, Potassium to help maintain a normal blood pressure, Manganese to help our bodies form bones, sex hormones and it’s also necesarry for normal brain and nerve function, Magnesium to help regulate our blood sugar levels and Zinc to aid the immune system.

Apricots – Vitamins A & C
Plums – Vitamins A, C & K
Cherries – Potassium, Vitamin C
Blackberries – Vitamin C, K and Manganese
Nectarines – Vitamin C
Strawberries – Vitamin C, Potassium and Manganese
Peaches – Potassium, Manganese, Zinc & Copper
Banana – Magnesium, Potassium and Fibre
Pomegranate – Vitamins C & E and folic acid (also high in antioxidants)
Watermelon – Vitamins A & C, Potassium

Tomatoes – Vitamins C & K
Cucumber – Vitamins C & K, Potassium & Manganese
Lettuce – Vitamins B, C, A & E, Calcium, Magnesium
Peas – Vitamins C & K, Magnesium
Broad beans – Vitamin K, Zinc, Magnesium
Radishes – Folate, Magnesium, Calcium
Carrots – Vitamins A, C & K, Potassium, Manganese
Bell Peppers – Vitamins A & C and Potassium
Watercress (Iron, Calcium, Vitamins A, C & E)
Rocket – Vitamins A, C & K
Radishes – Potassium, Calcium, Magnesium
Courgettes – Magnesium, Potassium, Copper
Artichokes – Vitamins C & K, Magnesium
Asparagus – Vitamins A, C, K and Protein
New Potatoes – Vitamin C, Potassium
Onions – Vitamin C, Folic Acid
Pak Choi – Vitamin K, Zinc, Copper, Manganese

Meat & Fish
Lean Beef – Protein, Zinc, Iron, Vitamin B12
Chicken – Vitamins A, B, C & D, Copper, Calcium, Zinc
Lamb – Vitamin B
Halibut – Magnesium, Potassium, Protein, Vitamin B6 & B12
Salmon – Vitamin D, Omega-3
Mackerel – Vitamin D, Protein