When temperatures soar, nothing beats the refreshing power of sun-ripened seasonal fruit. These juicy delights do more than just sate your sweet tooth: they're nature's perfect way to stay hydrated, moving, and nourished this summer.
Think about biting into a cool piece of watermelon at a backyard barbeque, blending antioxidant-rich berries into your morning smoothie, or snacking on tropical mangoes poolside. The freshest fruits of the season, like these, taste great while fueling your energy, protecting your skin, and leaving you feeling light and revitalized.
These nine summer stars are often recommended by nutritionists, and for good reason. They're delicious, versatile, and filled with nutrients that will keep you thriving in hot weather. Who's ready to enjoy nature's seasonal offerings?
1. Watermelon
There is nothing more summery than a summertime watermelon. This water-rich fruit, which is comprised of 92% water, will hydrate you in the summer heat. Watermelon is a good source of red nutrient, an antioxidant linked to heart health and protection against UV damage. Watermelon is also very low in calories, adding even more pleasure without guilt.
Chilled watermelon wedges out of the fridge can beat the heat, ripped-up pieces of watermelon can be refreshing in your water or tossed in cubes with tangy feta and fresh mint leaves for a tasty summer salad.
2. Berries
Strawberries, blueberries, raspberries, and blackberries are the small but mighty champions of summer. They are high in fiber, vitamin C, and disease-fighting antioxidants, all which combat inflammation while helping digestion. The natural sweetness satisfies sugar cravings without the energy slump.
Incorporate them to yogurt, cereal, or smoothies, or just enjoy them fresh for a quick energy pick-me-up.
3. Mango
Mangoes are a summer staple that enhances immune health and radiant skin with its sweetness, creamy texture, and rich in vitamins A and C. Underlying these benefits are digestif enzymes including amylase which help digest food more efficiently.
Use for a snack sliced, smoothies, or sauces to add a tropical flair to your summer meals.
4. Pineapple
Pineapple is not only a sweet tasting fruit; it contains a natural enzyme, an enzyme that helps digestion and helps avoid bloating. It is also a source of Vitamin C which helps with collagen production and healthy skin.
You can grill pineapple rings for a caramelized dessert, throw them onto a kebab, or mix them into a refreshing pina colada (virgin or non-virgin).
5. Peaches
Fresh peaches are something special in the summertime. They are a great source of vitamins A and C, both of which are important for skin and eye health. Plus, they're sweet enough that most of us think of them as dessert, although they're also great in savory recipes.
You can grill them for a delicious smoky-sweet side, puree them to make smoothies, or simply eat them raw with a drizzle of honey.
6. Cherries
Cherries are perhaps one of my favorite recovery foods, sweet or tart, with all their beautiful antioxidants, antioxidants that help lower inflammation and muscle stiffness, making them an excellent addition to your post-workout recovery. They also contain melatonin which may help your sleep quality.
Enjoy them fresh, freeze them for a tasty, cold snack, or toss them into salads for a colorful and delicious surprise.
7. Kiwi
This tiny, yet powerful fruit has a significant amount of vitamin C, even more than oranges! Kiwi helps with immunity, skin health, and C is a great source of nutrition. Kiwi has plenty of fiber, improving digestion and satiety while little enzymes assist pliability with breaking down proteins.
Kiwi can be eaten whole, sliced, thrown into a smoothie, or added to yogurt. If you eat kiwi with their edible skin (just wash before you eat) it adds even more nutrients, and triples your fiber intake. Kiwi is the
best superfruit in the summer because of its refreshing sweet and tart flavor.
8. Cantaloupe
Containing mostly water, (up to 90%), melon is the perfect thirst quencher in nature when the temperature rises. A scoop of tasty pleasure with absolutely no guilt has both a good amount of vision boosting vitamin A and very few calories.
Melon can be eaten raw, cooled or simply chilled. You can wrap it in prosciutto for a sweet-and-salty combination, or blend it into an ice-cold smoothie. Pick melons that feel heavy for their size and give off a sweet, floral scent as it is the optimal melon to eat.
9. Grapes
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Sweet and juicy, grapes are the perfect summer snack. These bursts of flavor offer hydration and heart-healthy nutrients, including heart healthy nutrient, a strong antioxidant that supports heart health. Their natural sugars satisfy cravings without the crash.
Frozen they become nature's popsicles and are the perfect summer treat. Or serve with cheese for a quick and easy appetizer. The darker varieties, like Concord grapes contain the highest antioxidant benefits.
Final Thoughts
Love the treasures of nature to soothe, refresh, and nourish your energy bank this summer. Watermelon for hydration and berries bursting with antioxidants are among fruits that are not only filled with nutrients to help your body survive the heat but also absolutely delicious.
Get stocked up with the goodness of summertime deliciousness that will add more zest to the summer brightness but will also fuel your body!
