10 Summer Superfoods to Add to Your Diet
Summer produce might just have to be my favorite. You get all the sweet and delicious summer fruits like berries, watermelon, and stone fruit. Plus, all the delicious veggies like tomatoes, corn, and zucchini that are perfect for grilling. And the best part is that all of these foods have health benefits that go along with them, too. Here are 10 summer superfoods to add to your diet!
It doesn’t matter whether you get these foods from the farmers market or frozen from the supermarket. They are still going to pack lots of great nutritional value. It’s more productive to focus on adding in more fruits and vegetables to your diet than to beat yourself up worrying about the source. Whether fresh or frozen, organic or not, you’ll still get lots of benefits from these foods!
The 10 Summer Superfoods
1. Peaches
Peaches are rich in fiber, vitamin C, and potassium. A study found that stone fruit (peaches, plums, and nectarines) have bioactive compounds that may help fight metabolic syndrome.
Ways to eat peaches:
- Add to smoothies or yogurt
- Slice and eat as a snack
- Add to summer salads
- Make a peach crisp
Peak season: June – September
2. Tomatoes
Tomatoes are a good source of vitamin C, vitamin K, potassium, and the antioxidant lycopene. Higher lycopene intake is associated with improved heart health and reduced inflammation.
Ways to eat tomatoes:
- Add to sandwiches and salads
- Make tomato-based sauces
- Add to egg dishes
Recipes with tomatoes:
Peak season: July – September
3. Cherries
Cherries contain anthocyanins, vitamin C, and fiber. Anthocyanins have strong anti-oxidant and anti-inflammatory properties. In addition, tart cherry juice supports exercise recovery and may help reduce muscle soreness.
Ways to eat cherries:
- Add to smoothies or yogurt bowls
- Snack on them fresh
- Add to salads
Recipes with Cherries:
Peak season: June – August
4. Zucchini
Zucchini is rich in vitamin C, vitamin A, potassium, and fiber. It is very low in calories and contains antioxidants that reduce inflammation.
Ways to eat zucchini:
- Roast or pan fry with seasonings
- Add to pasta dishes or risotto
- Grilled zucchini
Recipes with Zucchini:
Peak season: June – August
5. Watermelon
Watermelon is over 90% water, so it helps improve hydration while also being low calorie. It also provides vitamin C, potassium, and the antioxidant lycopene.
Ways to eat Watermelon:
- Make a watermelon mint feta salad
- Eat with lime juice and tajin
- Slice and eat as a snack
Peak season: June – September
6. Corn
Whole corn is a good source of fiber and B vitamins. The complex carbs in corn help provide steady energy and the fiber helps support digestion.
Ways to eat corn:
- Add corn kernels to salads
- Add to bean dips or salsas
- Grilled corn on the cob
Recipes with Corn:
Peak season: June – September
7. Strawberries
Strawberries are rich in vitamin C, fiber, and anthocyanins which reduce oxidative stress and inflammation. Eating more strawberries may improve heart and brain health.
Ways to eat strawberries:
- As a dessert with whipped cream
- Add to smoothies and yogurt
- Snack on them whole
- Add to salads
Peak season: May – August
8. Eggplant
Eggplant is very high in fiber and also contains B vitamins and potassium. The fiber and antioxidants in eggplant support digestion and heart health.
Ways to eat eggplant:
- Make eggplant parmesan
- Make baba ganoush
- Grilled eggplant
Peak season: August – October
9. Mango
Mangoes contain vitamin C, vitamin A, B vitamins, and fiber. They also contain the polyphenol mangiferin, which has numerous health benefits.
Ways to eat mango:
- Add to smoothies or yogurt bowls
- Eat with lime juice and tajin
- Make mango salsa
Recipes with mango:
Peak season: May – September
10. Yellow Squash
Similar to zucchini, yellow summer squash is rich in vitamin C, potassium, magnesium, and fiber. It is very low in calories and contains antioxidants that reduce inflammation.
Ways to eat yellow summer squash:
- Roast or pan fry with seasonings
- Add to risotto or pasta dishes
- Grilled yellow squash
Peak season: June – August
Adding these 10 summer superfoods to your diet gives you lots of fiber, color, and nutrients that support many systems in your body. As you can see by now, all of these foods are rich in antioxidants and have anti-inflammatory benefits. You don’t need to eat every single one every day, but aim to rotate in a few each week so you get both the flavor and benefits! Which one are you going to try first? Let me know in the comments and share how you enjoy it!
