Summertime brings an array of fresh fruits and vegetables to enjoy. Locally grown produce can be more difficult to find throughout winter months, so it is important to take advantage of the abundance of fresh produce available in the summertime.
Wondering what produce you might find at your local farmer’s market this summer? In this guide, we’ll cover the most common summer fruits and vegetables, along with their health benefits.
Asparagus
Asparagus is one of the first fresh vegetables of the season, and it’s just as healthy now as it was back in the days when people thought they could cure scurvy with a daily dose.
Asparagus is a good source of vitamins A and C. It also contains folate, which aids in red blood cell production.
In addition to its health benefits, asparagus offers many culinary options: You can roast it, boil it or steam it; add cream or lemon juice; serve with pasta sauce or hollandaise sauce; and or season with add garlic, salt and pepper!
It’s best when cooked because raw asparagus can contain saponins—compounds that act like detergents on your digestive system—which makes digestion difficult for some people.
Radishes
Radishes are a root vegetable that grows year-round but are most prevalent throughout summer months. They’re an excellent source of vitamin C and potassium, as well as fiber and B6.
They also contain copper, which is important to your immune system and cardiovascular health (it helps prevent artery hardening). If you’re looking for a way to add more nutrients into your diet this summer, radishes should be at the top of your list!
Radishes can be enjoyed fresh on a salad or can be cooked by roasting or sautéing
Beets
When it comes to beets, you have two choices. You can either buy the rosy-red kind, or you can pick up golden beets. These earthy vegetables, which come in shades ranging from yellow to orange and even purple, are also known as chioggia or candy cane beets because of their striped exterior. Both types are delicious raw or cooked and require very little prep time.
Beets contain a high amount of iron—one serving provides more than 10 percent of your daily recommended intake—and they’re also high in vitamin C; just one cup contains 27 percent of your daily needs! In addition, they’re packed with fiber: A single root has 6 grams compared to 2 grams for an apple or pear (so if you’re trying not to eat too much sugar this summer, beets are a great option).
Avocado
Avocados should be a staple in your household. They’re great for breakfast, lunch, dinner—and even dessert. Avocados thrive in warm climates and are easily found throughout summer months.
Avocados are packed with nutrients, including vitamin C, E, and K, as well as an abundance of minerals and essential healthy fats.
Tomatoes
Tomatoes are the ideal summer crop: they’re easy to grow, and you can use them in a variety of dishes. Their season is short, so now’s the time to get creative with your tomato recipes.
Tomatoes contain essential antioxidants, such as lycopene, which improves heart health and prevents cancer. Eating tomatoes can even help to prevent sunburns, which is especially important as you enjoy the extended daylight hours and warm weather that summertime brings!
Peppers
While red and yellow peppers are more common, there are a number of varieties that produce purple, orange and even green fruit. Peppers come in a wide range of sizes from tiny to large; they can be sweet or spicy; some have no heat at all. There are many different shapes as well—bells, pimentos and chilies being just a few examples.
Peppers may not be the first thing that comes to mind when you think of summer produce, but they certainly should be! Not only do they grow easily in warm weather conditions (they’re part of the nightshade family), but they’re also packed with nutrients like vitamin C and folic acid—something we definitely need during these hot summer months!
Basil
Basil is a fragrant herb that can be grown indoors as well as outdoors. It grows in pots, which you can bring indoors during the winter months, but the plant thrives in warm weather conditions.
Basil is used to flavor many dishes, including pesto and pasta sauces. If you have a small container garden, growing basil is easy by just setting it on your windowsill or preparing a pot of soil for it in the ground outside.
For larger gardens, basil can be planted directly into the ground where it will grow easily and beautifully throughout summer months until fall comes around again!
Watermelon
When you think of summer produce, watermelon is likely one of the first fruits to cross your mind. Watermelon is known for being hydrating due to the fact that it is 92% water. Watermelon is even considered to be more hydrating than water due to the natural electrolytes and minerals it contains!
Watermelon is an excellent source of vitamin A, vitamin C, potassium, and citrulline, an amino acid that improves exercise performance.
Watermelon can be enjoyed fresh on its own for a sweet, hydrating snack.
Beans
Beans are one of the most nutritious foods you can eat. They’re high in protein, fiber, iron and folate—all of which are essential nutrients for the body’s daily functioning and development.
Beans also offer a variety of health benefits that range from reducing risk of heart disease to promoting bone health. The high fiber content of beans helps keep your digestive system healthy by promoting regular bowel movements, preventing constipation and keeping you full for longer periods of time.
Beans are also low in fat but high in complex carbohydrates that provide energy for your body during physical activity.
Beans are easy to grow in the summertime, simply requiring warm sun and well-draining soil. Try starting your own bean garden this summer or take advantage of the locally-grown beans in your area!
Strawberries
Strawberries are a delicious summer staple. They’re also a good source of vitamin C, fiber and potassium. Strawberries are easy to grow in your garden, or are easily obtained in most climates throughout summer months.
Strawberries are among the most popular fruits in America, with consumers eating more than 600 million pounds every year.
The strawberry is actually a small fruit that grows on a perennial plant with small green leaves and tiny flowers that appear before the fruits do. The fruit itself is actually red because it has anthocyanins—flavonoids that give plants their coloration. You may find that the flowers sprouting in your backyard could actually be a wild strawberry patch!
Blueberries
You’ve probably heard that blueberries are good for you—and they are! Blueberries are a source of many vitamins and minerals, including vitamin C and antioxidants, fiber, vitamin K, manganese, and potassium.
In fact, one cup of fresh blueberries has more than 100 percent of your daily requirement for vitamin C. And because they’re so low in calories—they’re about 80 calories per cup—they make a great snack or dessert when paired with other fruits such as strawberries or cherries.
Blueberries are another fruit that you may find growing in the wild, and can be easily grown in your own garden.
Cantaloupe
Cantaloupe is a great source of vitamin C, potassium and vitamin A. It is also a good source of vitamin B6, niacin and folate. Cantaloupe has no fat, cholesterol or sodium.
Cantaloupes can be served fresh and are an excellent addition to fruit salad. They are very low in calories and contain no saturated fats or trans fats at all!
Cauliflower
Cauliflower is an excellent source of vitamin C and K, folate and potassium (two minerals that are often lacking in low-carb diets). It’s also high in fiber.
Cauliflower can be eaten raw or cooked—either way it packs a powerful punch of nutrition into every bite! It can even be used as a rice substitute or made into a gluten free pizza crust alternative.
Cucumber
Cucumbers are a staple summertime produce item, and they’re perfect for making pickles or salads. Here’s how to use them:
Eat them raw. Cucumbers are delicious in salads and sandwiches. They are a hydrating and low calorie source of vitamin K and magnesium. They also make great crudités or a refreshing side dish at dinner parties.
Make cucumber pickles or relish. If you have extra cucumbers on hand, don’t let them go to waste—you can preserve them by pickling them in vinegar, water and spices like dill seeds or mustard seeds (just be sure they stay submerged in the brine).
Eggplant
Eggplant is a member of the nightshade family, which includes peppers and tomatoes. It’s known for being a versatile vegetable; you can use it in everything from salads to stir-fries. It’s high in fiber and vitamin C, plus it offers some potassium and copper to your diet as well.
Eggplants are also great sources of manganese, an essential mineral that helps boost your metabolism and keep your bones strong. Manganese works with vitamin B6 to convert carbohydrates into energy for your body.
Figs
Figs are a delicious, high-fiber fruit with a rich flavor. They’re also one of the best sources of potassium, iron and calcium you can find. Figs are also packed with antioxidants that help fight free radicals in your body to reduce aging and disease risk.
Figs can be eaten on their own as an easy on the go snack.
Grapes
Grapes make a great addition to salads, granola, and can even be added to smoothies. They’re also a great source of vitamins A and C, potassium, and antioxidants (not to mention fiber).
You may find grapes growing naturally along the vines near you during summer months. Take advantage of fresh, seeded grapes, because they lack the GMOs and pesticides of store bought grapes.
Peaches
Peaches are a summer fruit that belong to the genus Prunus, which also includes apples and cherries. They’re known for their sweet taste and high water content, making them one of the most refreshing fruits you can eat in the summer.
Peaches are packed with vitamins A and C, as well as fiber, potassium, niacin (a B vitamin), antioxidants and more!
Peaches are a staple to summer fruits and are an excellent addition to fruit salad. They can also be cooked into a cobbler or pie if you have a large quantity of peaches on hand.
Peas (Snow and Sugar Snap)
Peas are an excellent source of vitamin C and fiber, as well as potassium and iron. They’re also low in calories, so if you’re craving something sweet and refreshing, try a handful of sugar snaps or snow peas!
Sugar snaps are great for snacking on raw. Their sweetness makes them a delicious addition to salads, too. Snow peas are less sweet than sugar snaps but still have a mild flavor that can be enjoyed raw or cooked into dishes like stir fries or soups.
Guide to Summer Produce: Final Thoughts
Summer produce is the best. Tender, juicy tomatoes; sweet, refreshing watermelon; crisp, flavorful greens—summer is a time for eating all of your favorite fruits and vegetables.
But there’s another reason to celebrate this season’s bountiful harvest: it’s good for you. Studies show that eating lots of fruits and vegetables can reduce your risk of chronic diseases like heart disease and diabetes. Plus, summertime produce may even help keep you slim!
According to research published in the Journal of Nutrition Research, people who ate more fruit tended to consume fewer calories—likely because they consume more fiber so they feel more satiated throughout the day.
As you enjoy this summer’s abundance of fruits and vegetables, download the Lil’ Broc app to monitor the shelf life of your produce and ensure that it is all eaten while fresh.