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The Best Superfoods To Eat in Summer

Summer is abundant with some of the juiciest fruits and freshest vegetables. Here are 10 that are packed full of powerful nutrients.

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Peaches

In season: July to September

The benefits: This summertime favourite contains vitamin C, and is an excellent source of vitamin B6, niacin, and folate. Peaches are also rich in potassium, which helps maintain healthy blood pressure as well as prevent kidney stones and bone loss. They are high in fibre, too, which aids in both digestive health and colon health.

Try this recipe: Decadent Baked Peaches With Almond Cookie Stuffing 

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Avocados

In season: August to October

The benefits:
Avocados are high in carotenoid antioxidants such as beta-carotene, lutein, and neochrome, all of which help to prevent osteoarthritis and rheumatoid arthritis, as well as improve cardiovascular health, help regulate blood sugar levels, and prevent cancers of the mouth, skin, and prostate gland.

Try this recipe:
Avocado and Shrimp Salad

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Pineapple

In season: March to July

The benefits:
The sweet and tart tropical fruit contain bromelain, an enzyme that improves digestion as well as helps to fight blood clots from forming. Pineapples can also help prevent swelling, a common ailment during the summer months.

Try this recipe:
Chicken Chipotle Tacos with Pineapple

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Beets

In season: June to November

The benefits:
The deep-hued root vegetable contains phytonutrients such as the pigment betacyanin and are high in fibre and beta-carotene. Beets are prized as being a good source of folate, which helps to guard against birth defects, colon cancer and osteoporosis.

Try this recipe: Easy Beet and Strawberry Smoothie

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Eggplant

In season: August to October

The benefits: The aubergine is a high-tryptophan food, an essential amino acid that helps to regulate appetite, improves sleep quality, and elevates your mood. Eggplants are also good for cardiovascular health as they help to improve blood flow in the blood vessels. Even the skin of the eggplant is good for you-it’s loaded with nasunin, a potent antioxidant that has been shown to protect cell membranes from damage as well as inhibit the spread of cancer.

Try this recipe: Baked Eggplant with Yogurt

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Blueberries

In season: July to September

The benefits: Though tiny, the benefits of the blueberry are enormous. Blueberries are high in anthocyanins, the antioxidant pigments that give blueberries their deep rich colour. Anthocyanins and other phytonutrients contained in blueberries help to fight anti-inflammatory issues, help improve brain function, enhance mood, and help combat cancer cells.

Try this recipe: Blueberry Popovers with Berry Salad

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Red bell peppers

In season: July to October

The benefits:
The sweet and crunchy veggie is extremely low in calories (about 25 calories per cup) and is also one of the healthiest peppers. Red bell peppers contain 11 times more beta-carotene than its green counterpart and they provide 240 percent of the recommended daily value of vitamin C.

Try this recipe:
Vegetarian Quinoa Stuffed Peppers

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Watermelon

In season: May to August

The benefits: Watermelons are made up of 92 percent water and six percent sugar, making them the perfect hydrating food of the summer. The natural sugar found in watermelons helps to maintain electrolytes that are lost by excessive sweating. Not only that-watermelons are also packed with vitamins like vitamins A and C, which respectively help with eye health and boosting the immune system.

Try this recipe: Watermelon Bliss Smoothie 

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Tomatoes

In season: July to October

The benefits: When it comes to tomatoes, the redder the better-the antioxidant lycopene is highest in very red tomatoes. Lycopene has been proven to have numerous health benefits, including protecting the skin from harmful UV rays, helping to slow down the process of arterial aging, as well as fight heart disease, stroke, memory loss, and even impotence in men.

Try this recipe: Halibut, Pistachio & Cherry Tomato Fusill

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Grapes

In season: August to October

The benefits:
Grapes are rich in phytonutrients such as flavanols, phenolic acids, and carotenoids to name a few, as well as antioxidant nutrients such as vitamin C and manganese. Eat these low-cal sweet treats often and you’ll experience a range of benefits such as protection against certain types of cancer, better blood pressure regulation, and improved cognitive health.

Try this recipe: Grapes of Life cocktail