from Fine Cooking, #118, pp. 28-29

Last July, while on a hike in upstate New York with my husband, Thom, I was hit with a seasonal food revelation. It was a hot day, and we’d worked up a sweat climbing a steep stretch of rock to get to a plateau at the top. When we finally made it, we were thrilled to discover dozens of blueberry bushes heavy with perfectly ripe fruit. We remarked on how the berries were the ideal refreshment-thirst-quenching and sweet, and just the replenishment we needed.

At that moment, I was struck by the extent to which locally grown in-season produce is in sync with our nutritional needs. Because it’s eaten so soon after being picked, it tends to taste better and has a higher overall nutritional value than other produce. What’s more, summer produce has an added benefit: It contains specific nutrients that replenish and protect us in the hottest, sunniest months.

特色食谱：

Tomato and Watermelon Salad with Feta

Summer produce provides hydration.当然，只想考虑所有现在可用的美味水果和蔬菜，还有瓜，桃子，李子，黄瓜，西红柿，嫩嫩和西葫芦。所有这些食物在夏天最多的食物，在我们最需要的时候就充满了水。我们通常会考虑喝水的重要性，但大约20％的水摄入来自食物，因此食用这些口渴的食物可以使我们有很大的不同，可以帮助我们获得所需的液体。另外，这些食物中的所有水都会使它们的密度较小，每杯的卡路里比冬季根蔬菜少于冬季蔬菜，而当我们放弃温暖的冬季时，它派上用场。

Antioxidants offer sun protection.最重要的是，夏季农产品还恰好包含大量的维生素C，β-胡萝卜素和番茄红素，这些抗氧化剂具有独特的保护皮肤免受阳光的能力。这些化合物基本上会中和由太阳紫外线引起的皮肤细胞损伤。当然，您仍然需要使用防晒霜，但是知道您所吃的食物也在尽力保护您吗？

Good to Know Here are a few noteworthy nutrients that help protect us during the summertime, and some of their best fruit and vegetable sources.
	• LycopeneAn antioxidant shown to protect skin against damage from the sun. Best summer sources include tomatoes, watermelon, and apricots.
	• Vitamin CA nutrient that may protect against skin wrinkling often caused by sun damage. Best summer sources include berries, cantaloupe, and broccoli.
	•钾An electrolyte excreted through sweat that is essential for maintaining fluid balance. Best summer sources include zucchini, radishes, and peaches
	• Beta-caroteneAn antioxidant form of vitamin A that helps keep skin healthy. Best summer sources include carrots, spinach, and peaches

MyTomato and Watermelon Salad with Fetahighlights two of the most beneficial and enticing summer foods: watermelon and tomato. Both are top sources of skin-protective lycopene and positively plump with water. The sweet melon and savory, slightly acidic tomato pair perfectly in a delightfully surprising way. Tossed with cool, crunchy cucumber, peppery arugula, and a touch of creamy, salty feta, they make for a dish that truly provides the best of the season.