Warm Up to Summer Fruits and Vegetables
Even with access to a wide variety of foods year-round, summer brings a unique—and delicious—offering. It’s the only time of year you can access fresh summer fruits and vegetables grown by local farmers.
“Summertime is the best time to get local fruits and vegetables,” says Janna Banks, CDCES, registered dietitian at Weill Cornell Medicine. “Since fruits and vegetables are an essential part of our diet, stock up!”
Benefits of Summer Fruits and Vegetables
Seasonal foods have many benefits. Here are a few reasons to stock up on summer fruits and vegetables.
- Fiber. The National Institutes of Health states that most Americans need more fiber. Add some fiber to your daily diet with summer fruits and veggies. When you do, you’ll reap fiber’s benefits, which include improved digestion and weight management.
- Flavor. Your grocery store stocks fruits and vegetables from around the world. Unfortunately, packaged and shipped fruits and vegetables lose some of their flavor. By buying locally grown, seasonal foods, you get to eat them when they’re in season, at peak ripeness and as flavorful as possible.
- Hydration. Hot summer months can leave you parched. Fruits and veggies contain lots of water. Make them part of your diet to help stay hydrated and healthy.
- Sustainability. “If you’re buying locally grown, seasonally available produce, it’s probably coming from close to home,” Banks says. “As a result, it doesn’t have to be shipped or stored, two processes that can affect the environment.”
- Vitamins and minerals. Your body needs a variety of vitamins and minerals to keep you as healthy as possible. Summer fruits and vegetables are nutrient-dense foods packed with vitamins and minerals. Eat them fresh for maximum benefit, as they lose some nutritional value over time.
Summer Foods at Your Fingertips
Ready to hit the farmers market and boost your intake of fresh produce? You’ve got options.
“Here in New York City, we see a bounty of growth this time of year,” Banks says. “All the fruits and vegetables you can think of, including my favorite heirloom tomatoes, are available in summer.”
Whether you love stone fruits, berries, citrus, melons or pomes, they’re all available in the summer. A few summer fruits include:
- Cherries
- Nectarines
- Peaches
- Plums
- Raspberries
- Strawberries
You can also get your fill of vegetables, with plenty of cruciferous veggies, leafy greens and roots available. Options include:
- Asparagus
- Broccoli
- Carrots
- Eggplant
- Kale
- Lettuce
- Onion
- Potatoes
- Spinach
- Summer squash
- Sweet corn
When the Season Ends
Fresh fruits and veggies have the most flavor and nutrients. This doesn’t mean you can’t enjoy summer fruits and vegetables out of season. Frozen or canned fruits and veggies retain a lot of their needed nutrition.
That said, you should still take advantage of summer.
“Early summer to early fall is a great time to discover new fruits and vegetables you may not have tasted before,” Banks says. “I like to try new heirloom varieties, locally harvested garlic and more. It’s a great way to make eating fun and healthy.”
If you want to meet your health goals by adding more plant-based foods to your diet, find a doctor at Weill Cornell Medicine to help.