Summer Superfoods to eat this season

Now that summer is finally here, it’s time to load up on the fresh fruits and veggies that it brings. While all fruits and veggies are good for you, there are some that are cut above the rest, which is why these are referred to as “superfoods.” These nutrient packed treats are loaded with vitamins, minerals, and anti-oxidants to help you have the healthiest summer yet.

Kiwi: With more potassium than a banana, and 3 times less sugar than an apple, kiwis are the perfect summer treat for when you need something sweet. With only 7 grams of sugar and 5 grams of fiber per medium fruit, kiwi is one fruit to add to the table all summer long.

Spinach: Loaded with calcium, vitamin D, antioxidants and anti-inflammatories, spinach should be a staple throughout the summer months. Throw a handful into your salad bowl, or sauté some in the morning with your eggs to create a nutrient packed breakfast.

Blueberries: Summer is one of the best times to get fresh blueberries, and here’s why you should take advantage of it. They are a great source of vitamin K, vitamin C, manganese and resveratrol, a potent anti-oxidant. And with only 41 calories per half cup, they are a low calorie sweet treat to enjoy all summer long.

Watermelon: With high levels of Vitamin A and C, watermelon makes the perfect low calorie, low sugar snack. Watermelon has also been shown to possibly help reduce blood pressure and the risk of cardiovascular disease.

Cauliflower: Many people avoid this white veggie, but with so many great benefits, it’s time to stop avoiding. Cauliflower is packed with glucosinolates, which have been proven to lower the risk of cancer and protect the body from carcinogens. For people who are gluten free, cauliflower is a great substitute for making breads and pizza crusts.

Now that summer is here, the fresh fruits and veggies will be available by the truckload. Take this time to try something new, add some extra vegetables to your diet, or try a new recipe. It’s time to start reaping the benefits of these health packed foods!


Patrick Scott, M.S., C.S.C.S.


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