Blueberries: Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand.
Raspberries: Raspberries are a great source of fiber -- some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has eight grams of fiber -- and a study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by eight grams for every 1,000 calories, they lost about 4½ pounds.
Watermelon: Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don't just have to drink water. You can eat it, too: In addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories.
Tomatoes: A vine-ripened tomato, plucked straight from the plant, is arguably the ultimate summertime treat. (Peaches and cherries also vie for the title.) And full of vitamin C, beta carotene, and lycopene, tomatoes are nutritional powerhouses. Their versatility makes them easy to incorporate into many meals, and because they’re so prolific during the summer, farm fresh fruits are usually well-priced. Try them in pico-de-gallo salsa, cool down on a hot evening with healthful gazpacho, or try a simple caprese salad.
Squash: Summer squash, including zucchini, crookneck, and patty pan (roundish ones) are high in manganese and vitamin C, and a good source of many other nutrients, including vitamin A and B. They’re low in calories and since most squash plants produce more bounty than one person can handle, they can be easy to come by in garden-friendly neighborhoods. At my local farmer’s market, I was able to pick up four small squash for one dollar—not bad! Perfect in zucchini lasagna.
Cherries: They deliver a host of health benefits. You may have heard that drinking tart cherry juice can help you get a better night's sleep and quell post-workout pain. But did you know that compounds in tart cherries may also help you slim down and get leaner? When scientists at the University of Michigan Health System put rats on a high-fat diet supplemented with either a tart-cherry powder (equal to 1 percent of the weight of their total diet) or the same number of calories from carbohydrate, those that got the cherry powder gained less weight and body fat. Why? The anthocyanins in tart cherries activate a molecule that helps rev up fat-burning and decrease fat storage.
Iced Coffee: An iced pick-me-up is a great way to start your summer mornings. Better yet: Drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinated coffee a day reduced their risk of developing non-melanoma skin cancer by about 10 percent. And the more they drank -- up to about six cups or so per day -- the lower their risk. Decaf didn't seem to offer the same protection.
Corn: Nothing says summer like fresh sweet corn. And did you know that two antioxidants -- lutein and zeaxanthin -- in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun's damaging rays? It's true. The same antioxidants may also help lower your risk of developing age-related macular degeneration -- the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier).
Green Beans: Green or string beans are usually found year-round at large grocery stores but the summer and early fall is when you’ll find them at their best—crunchy and extra sweet. Rich vitamin K, C, manganese, and a good source of beta-carotene make them an excellent addition to a summer’s meal. An easy side dish is this green beans with roasted almonds.
XOXO ~ Tricia