Tasty, Healthy Summer Foods to Enliven Your Diet

With summer finally here, so is a plentiful selection of fresh, garden grown fruits and vegetables in our supermarkets, farmer markets and produce stands. As dietitians recommend adults eat at least three servings of vegetables a day and two of fruit, summer’s yummy selection makes it easier and tastier to do. The US News & World Report recently published an article with a review of some of the five healthiest in-season fruits and vegetable to eat at mealtime or for snacks.

The first recommendation is cherries. Across the country you will find a delicious assortment including Bing and Van, and the Rainer, a premium cherry that is a cross between Bing and Van as well as both sweet and tart varieties. A cup of cherries (about 21) has 90 calories, three grams of fiber, and is a good source of potassium and vitamin C. “Cherries are also a great source of anthocyanins, which offer antioxidant, anti-inflammatory, anti-cancer, cardiovascular and other benefits.” Research has found cherries can improve sleep and help relieve gout.

The next group of some of the season’s favorites is various garden fresh, leafy greens. These include lettuce, arugula, watercress, spinach, kale and romaine. Studies show leafy greens can help lessen the risk of heart disease, macular degeneration, cancer and other conditions. Not only do they taste good but are easy to add to a variety of foods.  

Studies find strawberries are another superfood and provide a range of antioxidants, vitamin C, potassium and fiber. They are easy to eat by as is or can be added to a variety of dishes. 

Not only do summer tomatoes taste better but experts say the tomatoes we buy now are actually superior to tomatoes we buy during the rest of the years. They are a good source of vitamin C and lycopene, “a potent antioxidant that helps protect your eyesight, provides anti-cancer properties and heart health benefits.” The last food the article mentioned is watermelon, which is typically a requirement at any summertime gathering. Watermelon is a great way to rehydrate as it is 92% water; and like tomatoes, it too contains the beneficial lycopene. 

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