In the winter, all we think about is staying warm and hibernating, unless you’re a winter sports fanatic. With summer comes a new-found desire to lose weight and increase health. Women want to fit into that trendy new bikini, and guys want to avoid being embarrassed when they remove their shirts. The best way to shed those pounds is through exercise, but don’t think you have to hide in a gym somewhere, trying to avoid eye contact with others. Go out and ride a bike, jog along a beautiful scenic path, hop on a surfboard and ride the waves, or simply perform a yoga routine outdoors. It doesn’t matter what you do, what matters is that you’re active!
Along with activity comes diet. Eating clean, nutritious foods is not difficult, either, and there are many healthy options to choose from. Surely you’ve heard many ‘superfood’ claims over the years. It seems now that every fruit and vegetable you can imagine is considered a superfood, in one way or another. You already know about spinach, kale, broccoli and the multitude of greens. We’re going to focus on 10 summertime foods, some you know already as superfoods, and others you may not. These are in no particular order of importance.
Watermelon
Watermelon is high in lycopene, which can improve cardiovascular and bone health. It is rich in Vitamin A (good for the eyes and immune system), Vitamin B6 (nervous system and red blood cell formation), and Vitamin C (fights aging and boosts immune system). It is also made up of mostly water, so it hydrates the body, something that’s essential to our overall health and wellness.
Best of all, watermelon is kid-approved! When they come in from playing outside or swimming, offer this as a snack instead of sugary drinks and sweets!
Summer Squash
Squash is high in Vitamin A and antioxidants such as beta-carotene, lutein, and zeaxanthin. It’s also a good source of Vitamins B6, K, folate, thiamine, magnesium, manganese, potassium & copper. Antioxidants are beneficial to the skin as well as reducing the risk of several cancers.
These are a great addition to your summer salads!
Apricots
Apricots contain antioxidants, helping to prevent cancer, and are great sources of Vitamins A & C. They also contain beta carotene, good for cardiovascular health, and are high in fiber. This aids in digestion, and helps the body rid itself of toxins. High fiber content is also great for weight loss. Vitamin A and carotenoids improve eye health, while iron and copper keep you from becoming anemic.
Believe it or not, apricots are very low in calories, making them a great addition to a healthy eating plan. And they’re portable, so take one with you!
Honeydew Melon
Honeydew has the most Vitamin C out of all the melons, which is good for tissue repair, iron absorption, and building a strong immune system. Vitamin C also guards against free radicals. Honeydew’s green hue is created by zeaxanthin, which also helps to keep your vision healthy. Potassium helps with muscle repair, and fiber aids in digestion and regulating blood sugar.
Combine honeydew with cantaloupe for a refreshingly light summer fruit salad. Pack some for a quick pick-me-up during your busy day!
Cherries
Cherries are amazing little fruits. They help combat cancer, improve your sleep, balance blood pressure, and even ease gout! They contain beta carotene, Vitamin C, boron, and powerful antioxidants called anthocyanins. As cherries ripen, and the color darkens, they produce more antioxidants. They have potassium, which reduces blood pressure, and are great for easing inflammation.
People often say healthy foods don’t taste good! This fruit begs to differ! Just beware of the pits.
Blueberries
The lovely deep blue, sometimes purple color of blueberries comes from flavenoids, which protect the neurons of the brain from the damage of oxidation and inflammation. They also have a high water content, so they are great for hydration. 1 cup of these little gems contains 14% of your suggested daily intake of fiber, and 24% of your daily intake of Vitamin C!
They are perfect packed in a small container for snacking on-the-go!
Tomatoes
Tomatoes contain lycopene, which gives them their vibrant red color. It also reduces the risk of stroke and heart attack, helps to prevent cancer, and can improve the quality of your sleep. Vitamins A and C are also present, for skin and eye health, and to boost the immune system.
There are so many ways to eat the tomato. They are great raw, fresh from the plant, cut up and added to salads. Slice them and place on burgers and sandwiches, or make into fresh salsa. Cook them down and make your own pasta sauce or use them as a base for bbq sauce. The possibilities are endless.
Sweet Red Pepper
Sweet peppers are excellent sources of Vitamins C & A, antioxidants that neutralize free radicals. They also contain Vitamin B6, folic acid and fiber, all of which can reduce the risk of heart attack or stroke.
Add diced peppers to your scrambled egg whites, or cut the pepper into strips and add to stir-fry or stews. They are also great served raw!
Cucumbers
Cucumbers have B Vitamins for energy, and are 95 percent water, which helps to hydrate the body. Vitamin C is good for skin health, and cucumbers are loaded with it. They can also help to reduce inflammation and puffiness, especially around the eyes. Chew on a slice to alleviate bad breath, or eat some to cure a hangover. The sugars, B Vitamins and electrolytes are the perfect combination to counteract the effects of drinking. They are high in fiber, too, which can aid in weight loss. They are a perfectly refreshing summer vegetable!
Cucumbers are great in smoothies, with added spinach or kale, berries, pineapple, bananas…anything you wish! Try a smoothie in the morning, in place of your usual coffee. You’ll get a burst of energy, but without the crash!
And finally, we have….
Matcha
Matcha has high levels of antioxidants and is rich in flavonoids, polyphenols, catechins & EGCG. It aids in weight loss by increasing the metabolic rate, is an immune system booster, helps regulate blood sugar, keeps skin healthy, reduces stress, increases energy, and the chlorophyll content helps detox the body. Drinking matcha can even improve focus and mental alertness.
Whisk 1 or 2 teaspoons of matcha in hot water for a healthful morning beverage; or add it to smoothies, baked goods, cereal, savory meals…whatever you want to add nutrients to! Matcha can also be added to your water bottle for a burst of energy during your outdoor adventure! Convenient single-serve packets are now available from many retailers.
Did You Know?
With regards to nutritional value and antioxidant content, one cup of matcha is equivalent to 10 cups of green tea.
“Summer Superfoods Keep You on the Go” was presented by
