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15 SUPER FOODS For a Super Summer

food for summer

Summer is here! It’s time to hit the beach, sip on delicious cool drinks and get your tan on. Many of us would love to erase all the winter binging and get that beach body ready. This can be done by choosing the right summertime superfoods.

Eating seasonal fruits and veggies is important because they replenish your body with the nutrients it needs in that particular season. What you eat doesn’t just dictate your weight, it has an impact on your stress levels, sleep quality, performance, and hormone production.

Will eating raw mangoes prevent dehydration?
Does watermelon really cool down the body?
What about avocados and peaches?

Today we will be talking about all the healthy summer superfoods for your diet.

1. Watermelon

Watermelons should be the very best thing about the summer season, hands down! Watermelon is filled with nutrients and vitamins that flush out toxins and maintain you hydrated by cooling you down on a scorching summer season day.

Every chunk of a relaxing watermelon comprises an excessive amount of nutritional vitamins like B6 and C along with minerals like potassium, calcium, and magnesium.

The antioxidants, amino acids, phytonutrients, and lycopene play a serious role in repairing the pores and skin and sustaining bone health.

2. Blueberries

Blueberries are a summer favorite. They’re wealthy in anthocyanins and antioxidants which is answerable for its deep purple/blue coloration.

Not simply that, these nutrients together with different phytonutrients promote anti-inflammatory properties, whereas bettering brain performance, enhancing mood, and even combating certain most cancers cells.

Putting cut-up blueberries on yogurt and granola or baking it in your favorite healthy snack will help lower weight while keeping you energetic throughout the day and promoting hair and skin health.

3. Cantaloupe

Summer is the season of melons. This soft, juicy fruit is extremely high in water content, and consuming it provides a lot of wanted reduction from the summer season’s heat. Watching weight this summer? Cantaloupe is a perfect snack since it keeps you satiated for a long time.

Packed with folic acid, beta carotene, potassium, and vitamins C and A, cantaloupe or muskmelon has numerous health benefits. These include lowering the chances of developing cataracts by over 30% and maintaining skin and hair health.

4. Bell pepper

Red bell pepper could be called the rockstar of salads and healthy meals. They are extraordinarily rich in antioxidants and vitamin C, which serve the twin purpose of enhancing pores and skin high quality and boosting immunity.

Red bell peppers are particularly good for the eyes and even the heart. When it comes to the sweltering heat, bell peppers can be a saving grace. Did you know that they contain 11 times more beta carotene than their green counterpart?

Also as a result of they’re full of phytochemicals, nutritional vitamins, capsaicin, and enzymes — all working synergistically to pack on the well-being benefits.

5. Raw mango

This may sound a bit unconventional but eating raw mangoes rather than ripe ones will definitely be a blessing in disguise this summer. Eating uncooked raw, green mango, in general, has several health benefits.

From providing relief from acidity to promoting liver health by flushing out the toxins, it can make for a great addition to your summer diet.

Just chewing a small bit of green mango flesh will reduce the effects of intense heat and prevent dehydration. This occurs as a result of they stop the extreme loss of salt and iron from the body.

6. Orange

When it comes to vitamin C, orange has no competition. But this seasonal fruit has more to offer. Brightening up your plate with orange this summer will boost your immunity while the potassium will maintain electrolyte balance that may occur as a result of dehydration.

Your common orange provides soluble fiber, potassium, and flavonoids—all for less than 60 calories. With their thick, durable pores and skin, oranges are the best on-the-go snack.

Remember that vitamin C starts going bad once exposed to air so eat it quickly and enjoy its refreshing benefits.

7. Avocado

Avocado is the ultimate superfood this summer. This fruit has the highest amount of monounsaturated fatty acids that play an important role in removing the heat and toxins from the body.

The best part is that avocados digest easily and quickly without making the bodywork harder to create heat for digestion.

This delicious, creamy, refreshing, and incredibly healthy superfruit can be added to your meals in multiple ways.

8. Peach

You may be surprised to learn about all the goodness packed in this humble stone fruit. This summer season favorite is loaded with vitamin B6, niacin, folate, and vitamin C.

These nutrients not only maintain a healthy gut and digestion but the vitamin C and beta carotene boost immunity and skin health.

Richly packed with fiber, peaches also aid in weight loss by effectively breaking down the carbs and protein. Eat it whole or get creative with it, peaches can be your next summer favorite.

9. Pineapple

Take it from us, your body will thank you if you make pineapple your best friend this summer. Boasting 130% of your everyday consumption of Vitamin C, an everyday dose of pineapple can actually increase your immune system.

Not only is it stuffed with fiber and antioxidants, which assist aid digestion and improve gut and oral well-being, it additionally contains bromelain, an uncommon enzyme with anti-inflammatory properties proven to assist people suffering from arthritis.

Pineapples also prevent symptoms of summer allergies and other common ailments related to summer.

10. Beets

Heat is the time when we get tired easily, and the hot and humid temperature also creates the perfect situation for heatstroke. Therefore it is important to keep your heart healthy which beetroot helps in achieving.

The heart-healthy nutrients in beets that occur naturally are enough to keep your cardiovascular health top-notch. Other than that, this deep-hued, root vegetable is rich in phytonutrients and guards against osteoporosis and other birth defects.

11. Tart cherry

Tart cherries have some solid health benefits. The superior antioxidant content in cherries helps in rising antioxidant protection and protects against the damaging results of oxidative stress.

Love working out? Cherry juice is a great way for recovery post an intense workout session. What’s more, cherries have been found to be particularly high in melatonin which makes them the perfect agent for not only improved sleep but also a powerful seasonal tool.

Cherries play a major role in activating the heat-removing channels along with cleansing and cooling.

12. Coconut

Nothing feels better than a cool tall glass of coconut water on a hot summer afternoon. Along with the presence of awesome nutrients like calcium, potassium, zinc, sodium, and more they also have a number of health benefits, especially during summer.

Counting calories? No problem, coconut water replenishes you without adding on those extra pounds. It is a great way of fighting dehydration and protecting the body from infection as summertime is the time for allergies as well.

Swap out your regular, sugary, unhealthy energy drinks with coconut water and enjoy its benefits!

13. Tomato

A fruit that is treated as a vegetable, tomato packs some serious nutritional punch! Filled with vitamin C and antioxidants combined with the combination of natural phytonutrients and lycopene, tomatoes have the capacity to fight certain cancers.

The lycopene, responsible for its vibrant red color, also helps in protecting the skin cells from sun damage during summer. Not only can you eat them, but you can also even cut out a slice of tomato and apply it to your skin to cleanse and refresh it.

14. Figs

Figs are essential for a healthy digestive system, due to their dietary fiber content. They contain probiotics, which promote good bacteria in the gut. Figs are additionally hefty enough to offer you a sense of fullness without weighing you down.

Their calcium content additionally means they support bone density with every bite. Sweet to taste and crunchy in texture they’re a powerhouse of essential nutrients. The fiber reduces LDL cholesterol whereas the iron prevents anemia.

Figleaves also have some amazing properties that regulate blood glucose levels.

15. Cucumber

Summer without cucumber is unimaginable! Cucumbers are 95% water making them the perfect hydrating food for summer. Cucumber is a summer season must-have, as it’s a vegetable that detoxifies your body and in addition keeps your skin healthy and beautiful.

Being a storehouse for potassium and vitamin E, tiny slices of cucumber can also be applied to the skin. This would get rid of blemishes, cleanse pores and brighten them.

If you’re looking for a quick way to energize yourself this summer then cucumber blended with apple and spinach in a smoothie is your ideal summer refresher and also helps to detox the system from the inside out.


Seasonal changes bring with it the promise of a better tomorrow but also a range of allergies. The best way to deal with these changes is to tweak your diet and include fruits and veggies suited for summertime.

Not only do these foods act as a natural coolant but also make you feel satiated for a long time.

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