While tomatoes are filled with antioxidants and Vitamin C, they also contain beneficial phytochemicals such as lycopene, which contribute to chronic diseases—especially cancer.
Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.
This fruit is a hydration hero, and fluids are exactly what you need when the heat is on. “Watermelon’s high water content keeps you cool and hydrated,” and same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus, “Watermelon also contains lycopene, which protects skin cells from sun damage,”
The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. “You lose potassium through sweat, which puts you at risk for muscle cramps,” Eating oranges replenishes your supply and keeps muscle cramps away,”Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, “The protein satisfies your growling tummy. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.
“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,”Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.
These berries are great sources of fiber. “Raspberries are a food that goes unnoticed a lot they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry, ‘They’re very high in vitamin C and have 8 grams of fiber per cup.”
These foods are high in fiber too, Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the dirty dozen, meaning pesticide residue could linger on the skin.
Fresh or dried, nectarines are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.
If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. “Green tea is the perfect way to supplement your water intake when it’s super-hot outside,”Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, revving your metabolism and if sipping a hot drink in a hot month isn’t your cup of…well, tea, try it on ice—the cooler temp doesn’t compromise its nutritional benefits.
Leave steamed veggies behind and fill up on fresh, raw spinach and kale come summer to save your skin. “Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage,”They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays.” Spruce up your salad with other high-carotenoid sources, like carrots, apricots, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks to make an even healthier meal.
Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, “they increase blood flow to the skin and decrease sensitivity to light, which improves skin’s appearance, structure, and texture, With more daylight hours and time spent in the sun, that’s key. And because berries are so high in flavonoids they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli, walnuts, pistachios, and cashew.
snacking on handfuls of almonds, cashews, and peanuts to get your fill of monounsaturated and polyunsaturated fats, which are thought to lower bad cholesterol levels.