10 Best Summer Produce to Enjoy

Vegetables of Summer

Corn

Corn is a quintessential summer vegetable, often found at cookouts and barbecues. It's rich in phytonutrients, which provide antioxidant benefits. Corn contains B-complex vitamins (B1, B5, and folic acid), vitamin C, and manganese. The phytonutrients in corn, such as anthocyanins, beta-carotene, and lutein, help protect the body from UV rays and lower the risk of age-related macular degeneration.

Zucchini

Zucchini, a member of the summer squash family, is low in calories but high in fiber and nutrients. It aids digestion, maintains blood sugar levels, and helps with weight management. Zucchini is rich in vitamins A, B6, B5, C, and folate, as well as minerals like copper, magnesium, potassium, and manganese. The antioxidants in zucchini, including vitamin C and A, combat free radicals and have anti-inflammatory effects.

Eggplant

Eggplant is renowned for its deep purple color, which comes from phytonutrient compounds with antioxidant properties. These include phenolic compounds like caffeic and chlorogenic acid, and flavonoids such as anthocyanin and nasunin. Chlorogenic acid is a potent antioxidant with anti-cancer, anti-microbial, and antiviral properties. Nasunin, found in eggplant skin, is an iron chelator and powerful antioxidant.

Tomatoes

Tomatoes are at their peak during summer. They are rich in lycopene, an antioxidant carotenoid that protects cells from free radical damage and acts as a natural sunblock. Tomatoes also contain vitamin C, which helps protect against infections and viruses. Adding tomatoes to your summer meals can help prevent sunburn and boost overall health.

Fruits of Summer

Rhubarb

Rhubarb, often mistaken for a vegetable, is actually a fruit that thrives in summer. It is rich in antioxidants like lycopene and anthocyanins, which promote heart, eye, and skin health. Rhubarb also contains lutein, which protects the eyes and skin. It's loaded with vitamins and minerals, including vitamin K, calcium, magnesium, and iron, making it a non-dairy source of bone-building calcium.

Strawberries

Strawberries are a summer favorite, known for their bright red color and sweet flavor. They are packed with antioxidants and anti-inflammatory properties. Strawberries are rich in vitamin C, vitamin A, K, folate, and minerals like calcium, magnesium, and potassium. They help prevent cardiovascular disease, reduce the risk of Type 2 Diabetes, and offer cancer-preventive benefits.

Cherries

Cherries are a superfruit that comes into season during summer. They are loaded with vitamins, minerals, fiber, and antioxidants. The antioxidants in cherries, such as anthocyanins and melatonin, have anti-inflammatory properties that reduce gout and joint pain. Cherries also aid in brain function, prevent memory loss, and help in weight management by boosting fat burning and reducing fat storage.

Watermelon

Watermelon is a refreshing summer treat, perfect for cooling down on hot days. Its high water content keeps you hydrated, boosts your mood, and provides energy. Watermelon is rich in antioxidants, vitamins, minerals, and amino acids. It detoxifies the body, stimulates the kidneys, and improves circulation. The amino acid citrulline in watermelon helps produce nitric oxide, which relaxes blood vessels and lowers blood pressure.

Blueberries

Blueberries are often referred to as superfruits due to their high antioxidant capacity. They boost the immune system, prevent infections, and reduce belly fat. Blueberries are rich in anthocyanins, vitamin C, E, A, B complex, and minerals like copper, selenium, and zinc. They improve brain health, reduce the risk of heart disease, and enhance digestion.

Raspberries

Raspberries offer a sweet and tart taste, perfect for summer. They are rich in phytonutrient antioxidants like ellagic acid, which has anti-cancer properties. Raspberries also contain flavonoids such as quercetin and kaempferol, which have antimicrobial properties. They are high in fiber, helping to control cholesterol and promote weight loss.

Conclusion

Summer is the perfect time to indulge in fresh, nutrient-rich produce. From the antioxidant-packed corn and zucchini to the superfruits like blueberries and cherries, these seasonal delights offer a plethora of health benefits. Make the most of the summer season by incorporating these fruits and vegetables into your diet.

Interesting Stats

• Corn: The United States is the largest producer of corn, accounting for over 30% of the world's production (source).
• Blueberries: Blueberries have the highest antioxidant capacity of all fresh fruits (source).
• Watermelon: Watermelon is 92% water, making it one of the most hydrating fruits (source).

By incorporating these summer produce items into your diet, you can enjoy delicious meals while reaping numerous health benefits. So, head to your local farmers' market and stock up on these nutritious summer staples.

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