Support your local farmers market to enhance your health
By, Johannah Schrader, RD, LD, CDCES
What’s more fun than attending a concert? Attending a concert and getting a backstage pass to meet the artist. Earlier this year a Forbes study on New Year’s resolutions showed 32% of Americans are trying to improve their nutrition in 2024. While this article is NOT going to address the research on how long the average resolution lasts, I’ll simply state having multiple strategies is effective for sustainable change. So whether you’re on plan B or P, enter… your local farmers market! Markets not only offer some of the season’s freshest and most nutritionally dense produce, but you get to meet the face behind your food too. Backstage passes, baby!
As a registered dietitian, here are my top FIVE theories on how a farmers market enhances your health and well-being…
1. Produce is good for you and most of us aren’t getting enough
According to the 2020 - 2025 Dietary Guidelines for Americans, 90% of us aren’t consuming the recommendation for vegetables. Veggies and fruit are nutritionally dense and filled with phytochemicals, antioxidants, vitamins, minerals, and fiber. Fiber is essential for healthy digestion. It can help fill you up, keep you fuller longer, and it even aids in blood glucose regulation. Antioxidants and phytochemicals help combat oxidative stress, inflammation, and chronic disease. Adequate to high intakes of produce have been linked to improved psychological health, metabolic health, and healthier aging. Opposed to supplements, the nutrients in fresh fruits and vegetables are used more effectively by our bodies increasing their impact on our health.
While individual needs will vary, I recommend a minimum of three servings of vegetables and two servings of fruit daily. Many studies show higher intakes offer more benefits. To keep things simple, use the following guidelines to determine serving sizes:
Serving of Fruit = 1 cup melon or berries, 1/2 cup cut fruit (e.g. mango chunks), 1 small piece of fruit (e.g. clementine)
Serving of Veggies = 1 cup raw (e.g. carrot sticks), 1/2 cup cooked (e.g. green beans), 2 cups greens (romaine lettuce)
2. Seasonal produce is more nutritionally dense
Don’t get me wrong, I am a huge fan of how grocery stores are able to procure fresh produce all year long, but the truth is a lot of it spends a non-trivial amount of time in the distribution process. This is especially true for out-of-season or exotic items. There are a plethora of research studies showing nutrient density decreases with storage time. Markets offer in-season local produce that’s often harvested within hours of sale ensuring you’re purchasing a product that has maximum nutrition.
3. Markets motivate us to explore new foods and tastes
Climates often dictate what’s being grown locally, and farmers are motivated to offer their customers variety. Markets often feature regional produce that you may not find regularly in large grocery stores such as okra or kohlrabi. Alternatively, consuming in-season local produce can force us to be creative when only a couple crops are available. For example, tomatoes are incredibly versatile and can be prepared in a variety of ways to meet anyone’s taste preferences. For example, salsa, gazpacho, spaghetti sauce, stuffed tomatoes, tomato soup, bruschetta, or a panzanella salad are all great tomato-based dishes. Make the most out of exploring new recipes in foods by romanticizing the task… set the table with the nice dishes, light candles, involve the family, pour a glass of wine, play relaxing music, or dine outside.
4. Learn more about farming and growing practices
This theory is really where my backstage pass analogy comes into play. There are a variety of farm types and local market vendors are typically smaller family farms that take a lot of pride in nourishing their community. These folks are a wealth of information and are generally willing to educate and inform consumers on their methods. For example, if you’re seeking organic produce, there are a lot of small farms that struggle to handle the paperwork and fees associated with certification but still follow organic methods. Soil quality and sustainable practices do impact the nutrition of the foods we consume, and you’ll find farmers are very passionate and willing to share more information about these topics. Lastly, your growers are generally experts in how to store and prepare their product. If you’re exploring a new veggie for the first time, ask for storage, prep, and recipe tips.
5. Engage to enhance your sense of connection to your community
The Blue Zones research project has sparked a lot of attention with several books and even a netflix series. If you’re not familiar, Blue Zones are regions across the world that host the highest number of centenarians (folks that live to 100 years of age). The research evaluated correlations between lifestyle and longevity resulting in identification of nine commonalities which focused on connection, movement, healthy eating, and having a positive outlook. Supporting your local market checks several of these boxes! You feel more connected to your community by keeping your dollars local and supporting your neighbor while gaining access to nutritious food.
