Summer is a time of heat, fun, and healthy eating. The hot sun calls for light, refreshing, and hydrating foods. Eating fresh fruits and vegetables is the perfect way to stay healthy, hydrated, and refreshed during the hot months of the year.

Summer has an abundance of produce to offer, which keeps you nourished, satisfied, and happy. So, we have provided a list of 30 foods that will keep you healthy in summer.

1. Watermelon

Watermelon is a perfect summer fruit as it is made up of 92% water, keeping you hydrated and refreshed.

Not just that, it also has high amounts of Vitamin A and C that boosts your immune system, helps in digestion and protects you from the harmful UV rays of the sun.

2. Cucumber

Cucumber also contains a lot of water which keeps you hydrated. It is also low in calories and high in nutrients.

Cucumber has vitamins like Vitamin C and K, and minerals like potassium and magnesium that are essential for the healthy functioning of your body.

3. Pineapple

Pineapple is a tropical fruit that is packed with vitamins and antioxidants that help with digestion and inflammation. Pineapple contains digestive enzymes called bromelain, which can improve digestion and reduce the risk of bloating and constipation.

4. Corn

Corn is a tasty summer food and contains various vitamins such as niacin, folate, and thiamine. It is also packed with antioxidants such as lutein and zeaxanthin that protect your eyes from UV radiation damage.

With its sweet taste and healthy benefits, Corn is a perfect food for summer.

5. Cherries

Cherries are high in antioxidants and anti-inflammatory compounds that protect against cellular damage, inflammation, and diseases. They are low in calories, high in fiber, and great for those with diabetes as they have a low glycemic index.

6. Mango

Mangoes are a great source of Vitamin C, A and fiber. Mangoes help boost your immunity, lower cholesterol, and keep your digestive system healthy. They are also a good source of potassium, which is essential for maintaining healthy blood pressure levels.

7. Tomatoes

Tomatoes are a great source of lycopene, which is an antioxidant that protects against various diseases such as cancer, cardiovascular disease, and age-related macular degeneration.

They are also low in calories, high in vitamin C, and great for hydrating your skin during summer.

8. Peaches

Peaches are an excellent source of Vitamin C, A, and K and are antioxidant-rich. They help reduce inflammation, boost your immunity, and improve skin health. They are low in calories, high in fiber, and a delicious summer fruit.

9. Zucchini

Zucchini is a summer squash that contains vitamin C, fiber, and antioxidants. It is low in calories and has a good amount of potassium, which helps maintain healthy blood pressure levels.

Zucchini is versatile and can be added to salads, soups or grilled as a side dish.

10. Blueberries

Blueberries are an excellent source of antioxidants, Vitamin C, and fiber. They have anti-inflammatory properties, improve brain function, and protect against heart disease.

11. Bell Peppers

Bell peppers are packed with Vitamin C, A, and potassium. They help improve skin health, boost immunity, and reduce eye-related diseases. Bell peppers are low in calories and high in fiber, making them a perfect summer snack.

12. Cantaloupe

Cantaloupe is a delicious summer fruit that is a good source of Vitamin A and C. It is also high in potassium that helps maintain healthy blood pressure levels. Cantaloupe is low in calories and great for keeping you hydrated in summer.

13. Kale

Kale is a power-packed vegetable that’s low in calories and high in nutrients. It contains vitamins like Vitamin K and C, minerals like potassium and magnesium and antioxidants.

Kale is also a rich source of beta-carotene, which helps in keeping your skin healthy.

14. Strawberries

Strawberries are a great summer fruit that’s packed with Vitamin C, antioxidants, and fiber. They have anti-inflammatory properties, improve heart health, reduce blood sugar levels, and boost immunity.

Strawberries are low in calories and are perfect for summer desserts, salads, or smoothies.

15. Apricots

Apricots are a good source of vitamins A and C, fiber, and antioxidants that protect against cellular damage and inflammation. They improve eyesight, boost your immunity, and have anti-inflammatory properties.

Apricots are low in calories and a perfect summer snack.

16. Avocado

Avocado is a nutrient-dense fruit that’s a good source of fiber, healthy fats, vitamins, and minerals.

They contain heart-healthy monounsaturated fats, beta-carotene, and lutein, that protect against chronic diseases such as cancer and heart disease. Avocadoes are highly versatile and can be added to smoothies, salads, sandwiches, and dips.

17. Green Beans

Green beans are a summer vegetable that’s low in calories and high in nutrients. They are a good source of vitamin C, A, and fiber. They help improve digestion, blood sugar management, and heart health.

Green beans can be grilled, sautéed, or added to salads and soups.

18. Raspberries

Raspberries are a delicious summer fruit that’s high in antioxidants, vitamins, and fiber. They have anti-inflammatory properties, reduce the risk of cancer, heart disease, and diabetes.

Raspberries are also low in calories and great for adding to smoothies, desserts, and salads during summer.

19. Sweet Potatoes

Sweet potatoes are a nutritious summer vegetable that’s high in fiber, vitamin A, and minerals like potassium. They improve gut health, support healthy vision and brain function.

Sweet potatoes are versatile and can be baked, roasted, or mashed and added to curries, salads, and smoothies.

20. Artichokes

Artichokes are a delicious vegetable that’s high in fiber, vitamins, and minerals like potassium. They help lower cholesterol, improve liver health, and boost digestion.

Artichokes can be boiled, grilled, or roasted and added to salads, dips, or sandwiches.

21. Carrots

Carrots are a nutritious summer vegetable that’s high in fiber, vitamins, and minerals. They contain beta-carotene that converts to Vitamin A which is great for maintaining healthy eyesight. Carrots are low in calories and a perfect summer snack.

22. Okra

Okra is a summer vegetable that’s a good source of fiber, vitamins, minerals, and antioxidants. It has anti-inflammatory properties, regulates blood sugar levels, and improves gut health. Okra can be grilled, sautéed, or used in soups and stews.

23. Watercress

Watercress is a nutrient-dense vegetable that’s high in vitamins A, C, and K. It also has antioxidants, anti-inflammatory properties, and immune-boosting properties.

Watercress can be added to salads, smoothies, and soups, making it a perfect summer vegetable.

24. Swiss Chard

Swiss Chard is a nutritious vegetable that’s high in vitamins A, C, and K and fiber. It contains antioxidants and anti-inflammatory properties that protect against heart disease, cancer, and inflammation.

Swiss chard can be sautéed, roasted, or added to salads, making it great for summer meals.

25. Radish

Radish is a summer vegetable that’s crunchy and spicy. It’s a low-calorie vegetable packed with fiber, vitamins, and minerals like potassium. Radish has anti-inflammatory properties and helps improve digestion.

Radish can be sliced and added to salads, sandwiches, or eaten as a healthy snack.

26. Mangoes

Mangoes are a perfect summer fruit that is full of vitamins and minerals. Not just that, they also contain enzymes that help with digestion and may reduce inflammation in the body.

27. Lemon

Lemons are a great addition to any summer beverage as well as in salads or marinades. Lemons contain vitamin C and other antioxidants that boost immunity and improve skin health.

Not only does lemon water help cool the body, but it also helps the body to release toxins.

28. Grapefruit

Grapefruit is a perfect summer fruit as it is low in calories and high in vitamins A and C. They boost immunity, improve digestion, and have anti-inflammatory properties.

Grapefruit is rich in antioxidants that protect against cellular damage and reduce the risk of chronic diseases.

29. Beets

Beets are a nutritious vegetable that’s high in fiber, vitamins, and minerals. They contain antioxidants and anti-inflammatory properties that protect against chronic diseases such as heart disease, cancer, and inflammation.

Beets are versatile and can be roasted, boiled, or added to salads during summer.

30. Mangoes

Mangoes are full of vitamins and minerals that help keep you healthy during summer. They are a good source of Vitamin A and C, and potassium, which helps improve your immune system, digestion, and blood pressure.

Mangoes are low in calories and a great addition to smoothies, salads, or desserts.

Conclusion

Summer is the season of bounty and provides us with a plethora of fresh produce to enjoy. Eating healthy and seasonal foods is important for maintaining good health and staying hydrated during hot weather.

The above 30 food items are not only delicious but also packed with essential nutrients that are needed to keep you healthy during the summer months. So, add these to your grocery list and enjoy a healthy summer.