Summer offers sunshine, holidays, and at times the struggle to keep a healthy weight in check. But fear not! Indeed, summer is the season of plentiful, tasty, nutritional products that will keep you in a good spirit and full of energy all summer long. Here are 10 super-healthy summer foods to add to your diet and stay in shape
- 1. Watermelon
Hydration is one of the key benefits of consuming this kind of summer fruit since it is 92% water. It’s also loaded with lycopene, a potent antioxidant that may safeguard your skin from the sun’s harsh rays. Make the wedges of watermelons as a refreshing snack or blend them into a cool and hydrating smoothie.
- 2. Berries
Exploding with taste, berries such as blueberries, raspberries, and strawberries are a summer-time treat. They are also low in calories and high in fiber, so it’s easy to have them tossed into yogurt parfaits or smoothies or eaten alone. For a good and light breakfast, mix Greek yogurt with a handful of berries, and some granola for the right amount of proteins, fiber, and sweetness.
- Cherries
These ruby-red fruits are not only scrumptious but even more than that. Tart cherry contains anthocyanins that might reduce post-exercise muscle soreness and also help in weight loss [1]. Tart cherry juice would be a very effective post-workout recovery drink, whereas sweet cherries give a burst of flavor and color to salads or trail mixes.
- Tomato
Tomato is an indispensable summer vegetable, tasting delicious and vitamin-rich. They are low in calories, and fat and plentiful in vitamins A, C and K, as well as in lycopene, a very strong antioxidant that has been linked to a lower risk of heart disease and cancer. Eat them raw, cooked, or in a variety of ways: salads, sandwiches, pasta, or salsa. Cut some up along with a drizzle of olive oil and a sprinkle of salt and have it as a healthy and filling snack.
- Leafy Greens
They can work all year round, not just for the winter meals. Spinach and kale are leafy greens packed with essential vitamins and minerals, and they can even be an interesting addition to a summer salad. These greens are a perfect base for a light yet healthy summer salad. Mix them with some chopped vegetables, a light vinegar dressing, and a protein source like grilled chicken or chickpeas to transform them into a complete and satisfying dish.
- Greek Yogurt
Protein-rich yogurt could be a great start for a delightful and nutritious breakfast or snack. Top it with fresh fruit, granola, or a drizzle of honey for more flavor and additional nutrients. Greek yogurt can also be used as a good base for a chilled and wild summer dip. Mix it with fresh herbs like dill or mint, cucumber, and a squeeze of lemon juice to make a delicious, healthy and flavorful dip which can be served with veggie sticks or pita bread.
- Edamame
These soybeans act as a complete protein source, hence a great choice for vegetarians and vegans. They have a high fiber content and are low on calories making them the perfect summer food for lunches as well as a side dish. Edamame is incredibly versatile. Chow down on them straight out of their pods for a simple snack, or use them to add a protein boost to any stir-fry, salad, or grain bowl.
- Salmon
High in omega-3 fatty acids, salmon is a tasty and healthy protein alternative for summer barbecuing. They are fundamental for heart health and can also help reduce inflammation. Salmon can be grilled, baked, or pan-seared in a few minutes for an easy and quick meal. Combine it with a salad with vinaigrette dressing that is light and refreshing, or grilled vegetables for a well-rounded and healthy summer evening meal.
- Cucumber
It is one of the most common melons that is very beneficial to health. It is chock full of vitamins A, C, potassium and magnesium all the while being low in calories and being a source of fiber. Cantaloupe has been associated with better heart health, better blood sugar control, and digestion. Savor it raw either in salads, or smoothies or why not extend its use to savory salsas and stir-fries? You can even freeze a cantaloupe for future consumption!
- Honeydew Melon
Among the sweetest of summer melons, honeydew is bursting with vitamins, minerals and antioxidants. It contains lots of vitamin C, which is good for a strong immune system and healthy cells. It is considered rich in potassium, which helps to regulate blood pressure and aids in muscle function. Besides, it is a great source of fiber, which is important for digestion and controlling cholesterol levels and feeling full. Another one, polyphenols may decrease the risk of chronic illness. Honeydew and its delicious flesh as well as anti-aging properties are a perfect fit for summer seasons’ menus.
Always remember that a balanced diet and regular exercise are the basis of staying fit during the summertime. However, using these healthy and invigorating foods as part of your diet and making meals is such an entertaining thing.
