Top 10 Summer Foods Recommended by a Registered Dietitian

Summer offers a variety of fresh fruits and vegetables that are brimming with health benefits. Check out the top 10 choices, including some food sources of protein, to keep you energized and nourished during your favorite summer activities.

1. Blueberries

The vibrant blue color of blueberries is not only appealing to the eye, but they are an antioxidant-powerhouse. Studies have linked blueberries with healthy aging, decreased inflammation, heart health, and brain health. Just one cup of blueberries can help improve overall health. You can add blueberries to salads, smoothies, waffles, and pancakes to add a sweet, juicy touch to your dish.

2. Spinach

I’m sure you already know that this dark leafy green is good for you, but what are the health benefits? The benefits include helping to reduce blood pressure levels, supporting the immune system, and protecting eye health and bone health. Spinach is versatile and can be added to salads and sandwiches or blended into a smoothie or even dressing—the options are endless!

3. Avocados

This heart healthy, nutrient-dense superfood is a delicious addition on top of toasts, salads, bowls, and blended into smoothies! Not only do avocados provide healthy fats that help reduce bad cholesterol levels, but they are also a good source of fiber to help with weight loss and folate for brain health. Make guacamole for your next barbecue or try this avocado mousse for sweet treat that packs a nutrient punch.

4. Tomatoes

Studies suggest that tomatoes play an important role in reducing the risk of heart disease and cancer. This is due to an antioxidant in tomatoes known as lycopene, which is responsible for the red color. Tomatoes also have substances called lutein and zeaxanthin that can help protect your eyes. You can enjoy tomatoes with fresh basil and balsamic vinegar or blended in a gazpacho.

5. OWYN Protein Shakes

These shakes are the perfect afternoon snack to keep you energized and refreshed when you’re dragging during the hot summer afternoon. OWYN Protein Shakes are an excellent source of protein, fiber, and omega-3 fatty acid ALA to keep you nourished and on track.

6. Quinoa

What are the advantages of eating quinoa? It’s a whole grain that can help support blood sugar control and cholesterol levels. Plus, it’s a good source of protein and fiber to help keep you satiated when you’re aiming for weight loss. Quinoa is a pantry staple that is versatile and the perfect meal accompaniment when you’re looking for a nutrient dense substitute for white rice.

7. Lemons

You may wonder, what are the health benefits of lemons? Well, these citrus fruits are a good source of vitamin C, which helps to boost your immune system. It also plays a role in the improvement of digestion and weight management. Lemons do not have any saturated fat or cholesterol, which makes them the perfect addition to any salad dressings, sauces, and marinades.

8. Cherries

What are the advantages of eating cherries? They are a good source of vitamin C that is essential for maintaining the immune system and fiber that is beneficial for gut health. Plus, they provide potassium, B vitamins, and magnesium to support your body function optimally. Cherries are packed with antioxidants and anti-inflammatory compounds, which can help reduce disease risk and promote overall health. You can enjoy the health benefits of cherries by snacking on them or using them in a pie.

9. Watermelon

Did you know that watermelon contains over 90% water? Eating watermelon during the summer is a great way to stay hydrated when looking for a snack to munch on while lying in the sun by the pool. Not only can watermelon keep you hydrated, but it can also help to improve digestion, lower blood pressure, and aid in heart health. Watermelon can be eaten on its own or mixed into a delicious fruit salad for all your friends and family to enjoy.

10. Sweet Potatoes

These orange root vegetables are highly nutritious and rich in vitamin A, potassium, fiber, vitamin C, and antioxidants. They are also one of the top sources of beta carotene – a precursor to vitamin A. Some of the most popular benefits include blood sugar control, anti-inflammatory properties, gut health, and good vision support. Try using them in a potato salad instead of white potatoes for an added dose of nutrients or making a protein bite.

These nutrient dense foods are packed with antioxidants, fiber, omega-fatty acids, and a variety of vitamins and minerals to support overall health. Make sure to add these foods to your next grocery run!