Alas! Summer is here and going fast, and the farmers markets provide a delightful assortment of locally grown produce. It’s a great opportunity to get to know your local farmers and learn about how the food you eat is grown.

Why choose locally grown? There are so many advantages to purchasing fruits and vegetables that are raised close to home. These produce items have less impact on the environment, help to maintain our natural resources, and assist in providing a secure living for Maine families. When you shop at a farmers market, you can talk with local farmers about their daily activities, learn about how each item is grown, and even get tips on how best to prepare and eat various produce. There is not only an indoor, year round farmers market in Biddeford, but also within 10 miles of the city, there are farmers markets in Saco, Kennebunk and Scarborough. To find a farmers market near you, go to the Maine Federation of Farmers’ Markets web site at: http://www.mainefarmersmarkets.org

By choosing to purchase fruits and vegetables from local farmers, you become a “locovore.” “Locovores” are individuals who choose to purchase foods that are locally produced within a 50 mile, 100 mile or 150 mile radius of their home. When purchasing produce this summer, look for the country of origin, and choose fruits and vegetables that are grown in Maine or in the Northeast when possible. 

The Maine Organic Farmers and Growers Association, MOFGA, has compiled a Maine Seasonal Food Guide to help you know what to put on your grocery list each month. Depending on the time of the summer, you will find asparagus, fiddleheads and a wide variety of greens including beet greens, bok choy, chard, dandelion greens, kale, spinach, lettuce and turnip greens. At local farmers markets you will also find herbs, like chives and parsley, as well as peas, radishes, rhubarb, salad turnips and scallions. To learn more about eating in season, go to https://thesunriseguide.com/eating-in-season-maine/

When shopping for fruits and vegetables, many consumers ask if they should buy organic. Food products that are labeled “organic” must be grown on farms that are certified by the United States Department of Agriculture. Organic means that the food item has been produced without synthetic pesticides or fertilizers. Crops have not been genetically modified nor exposed to any type of radiation. Organic livestock have been cared for without antibiotics or hormones, raised on organic feed and allowed to graze or roam for at least four months of the year. Organic fruits and vegetables may not look as perfect as their conventional counterparts and often do not have as long of a shelf life.

It is important to note that nutrition-wise, there is no significant difference between organic and conventionally grown produce. However, foods that are locally grown may contain more nutrients because they have not traveled as far or been stored for long periods of time. Essential nutrients like vitamin C and the B vitamins found in many fruits and vegetables often diminish over time.

Enjoy the amazing taste of fresh fruits and vegetables for optimal health. The latest Dietary Guidelines for Americans recommend that half of our plates should be fruits and vegetables. Sadly, most Americans are not meeting the guideline of a total of five cups of produce per day. Make it your goal this summer, when it’s easy. In Maine, we are blessed with a wide variety of locally-grown fruits and vegetables throughout the summer and into the fall. Prior to eating, be sure to wash all fruits and vegetables thoroughly under cold running water. This will assure that they are safe for your family to consume. Eat them raw or cooked, just until tender, for the most nutrition. My favorite locally grown fruits and vegetables include blueberries, raspberries, beets, corn, snap peas, spinach, summer squash and zucchini.

Wishing you the very best of health – Happy Summer!

— Anne-Marie Davee, M.S., RDN, LD works at the University of New England, which has campus in Biddeford.