Eat the Rainbow: Visit Your Local Farmer's Market

If you want to enjoy the true taste of summer in North Carolina, there’s no better place than your local farmer's market. While the number of farms in North Carolina has decreased for decades, the demand for fresh, local produce is still strong here in the Triangle. With dozens of farmers markets to choose from, you can find all the colors and flavors you need to reap the many health benefits of incorporating fresher, locally grown produce into your diet this summer.

The Farmers Market Experience

Whether you live in Raleigh, Chapel Hill or Durham – or any town in or around the Triangle, chances are there’s a farmer's market not too far. Browsing the diverse stands, sampling what’s in season, and having the opportunity to talk firsthand with those who are growing the food are just a few of the benefits. And farmers markets aren’t just about food. They’re also about community and craftsmanship. Many small local business owners, bakers and artisans have booths filled with unique items to peruse and enjoy. In an era where big business and digital life loom large, there’s something even more enjoyable about stepping out, interacting with neighbors and putting your hands on locally made foods and merchandise.

“I was raised visiting farmers markets, so it’s something I feel deeply connected to,” explains Brett Pinsent, market manager for the Cary Farmers Market. “It’s almost like they’re our last ‘analog’ community space. When you walk around our farmers market, you’re unlikely to see people on their phones. Instead, people of all ages are engaged with one another in a beautiful, outdoor setting. You may hear in-depth discussions about where the food is coming from and what farming methods are used – it’s a true interactive experience.” 

Summer Season Favorites

In North Carolina, these tasty and colorful fruits and veggies will reach their peak flavor during the later summer months.

• Blackberries
• Corn
• Cucumbers
• Eggplant
• Figs
• Honeydew
• Nectarines
• Okra
• Peaches 
• Peppers
• Plums
• Snap Beans
• Summer squash (yellow)
• Tomatoes
• Watermelon
• Zucchini

The Cary Farmers Market is open every Saturday from 8 am to noon next to the Downtown Cary Park, featuring dozens of NC farmers, small businesses and live music.

Health Benefits of ‘Eating a Rainbow’ 

Eat More Color 

For years, nutrition experts and physicians have touted the benefits of ‘eating a rainbow,’ but what does it really mean? It’s just about as simple as it sounds – incorporating fruits and vegetables of different colors into your diet every day. And it’s not about the colors, exactly – it’s about the diversity of phytonutrients or pigments that give the produce its unique appearance. Specific phytonutrients offer unique health benefits as outlined in the chart below.

“Adding a variety of colors to your diet means you’re getting a wide range of vitamins, minerals and phytochemicals,” says Dr. Hemant Solomon, WakeMed Heart & Vascular. “And, by default, when you start incorporating more colors through the use of fresh produce, you’re adding high fiber, low-calorie ingredients that can support a heart-healthy diet. Plus, eating a produce-heavy diet can support weight management and the improvement of certain cardiovascular risk factors such as high cholesterol, blood pressure and diabetes – so there’s really no downside to adding more color to your plate.”

WakeMed Heart & Vascular is the proud sponsor of the Cary Farmers Market’s ‘Eat a Rainbow’ program, which allows children to collect an interactive rainbow card and $5 voucher to shop the market. 

Children are encouraged to choose foods in a variety of colors and to try new fruits and vegetables. 

RED 

Rich in lycopene, these foods can improve heart health, decrease cancer risk, increase brain function and reduce stroke risk.  Top picks: tomatoes, beets, radishes, cherries, strawberries, red peppers and red onion.

ORANGE & YELLOW 

Filled with carotenoids, these fruits and veggies can reduce the risk of heart disease and inflammation, improve vision and skin health and strengthen immunity. Top picks: carrots, yellow peppers, sweet potatoes, peaches, oranges and tropical fruits.

GREEN 

Featuring indoles and isothiocyanates, which are high in vitamin K, potassium, fiber and antioxidants, these fruits and veggies may help prevent cancer. Top picks: spinach, arugula, broccoli, Brussels sprouts, avocados, kiwis, asparagus.

BLUE & PURPLE 

Containing antioxidants and anthocyanins, these foods can help lower blood pressure and reduce the risk of stroke and heart disease. They’re also associated with improved brain health and memory.  Top picks: blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.

WHITE & BROWN 

High in flavonoids, these foods can help reduce cholesterol and blood pressure, improve bone strength and decrease the risk of stomach cancer. Allicin found in garlic and leeks can prevent tumor cell growth. Top picks: onions, mushrooms, cauliflower, garlic and leeks.

WakeMed Brings a Rainbow of Health Benefits

WakeMed offers a seasonal Farmer's Market to bring fresh fruit and vegetables to the more than 5,000 employees, 300 volunteers, and thousands of patients and visitors on our Raleigh Campus. Held on Tuesdays from early May to mid-August, the WakeMed Farmers Market also serves residents of southeast Raleigh and surrounding neighborhoods. 

Visit the Cary Farmer's Market

Learn more about the Cary Downtown Farmers Market open on September 19!