Foods of Summer: 7 Healthy Summer Foods!
Happy June! It is officially the start of summer, and we all can’t wait to get outside and enjoy the sunshine, warm weather, and all of our favorite summer outdoor activities. This is one of the best times of year, especially in New England, where we don’t take the warm weather for granted! It is the perfect time to get outside and get active, with so many fun physical activities out there for us to enjoy during these warm months. With increased physical activity and sun exposure, it is important to remember to not only stay hydrated but to eat healthy as well. We want to make sure we are giving our bodies enough protein and nutrients to keep us energized and healthy as we begin to spend a lot more time outdoors!
During the warmer months of the year, we tend to eat “lighter” and more refreshing foods, just like we tend to crave “heavier” comfort foods during autumn and winter. It is easier for us to digest lighter foods during the summer heat, and it is our bodies’ way of making room for extra hydration! So to help you out and give you a few ideas, we’ve compiled a list of nutrient-packed foods that are perfect for keeping your body nourished and energized for the summer- or any time of year!
1. Plums: Plums contain polyphenol antioxidants, which have positive effects on bone health. These antioxidants may also help reduce the risk of heart disease and diabetes. A single plum provides a small trace of B vitamins, phosphorus, and magnesium. They are rich and refreshing, and there are many different ways you can enjoy them!
2. Cherries: Cherries are one of the most delightful fruits to come along with the summer heat! Cherries are especially high in polyphenols, a large group of plant chemicals known to help fight cellular damage, reduce inflammation, and promote overall health. Cherries are also chock full of essential vitamins and minerals. This fruit is rich in vitamins A and C, and you’ll also get necessary B vitamins, manganese, copper, magnesium, and vitamin K.
3. Avocados: Avocados contribute unsaturated "good" fats, and good fats can help the body absorb fat-soluble nutrients Vitamins A, D, K, and E. As “good fats” they also help lower high cholesterol. Another benefit of avocados is that they go great with anything- mashed up on a piece of toast, chopped up in a salad, blended into a smoothie, or just as they are!
4. Olives: Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. Similar to avocados, olives are considered “good fats”. The healthy fats in olives are extracted to produce olive oil, one of the key components of the incredibly healthy Mediterranean diet!
5. Salmon: Salmon is one of the best sources of the long-chain omega-3 fatty acids, EPA and DHA. These omega-3’s are extremely beneficial for your health, as they have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them. So next time you order a fresh piece of salmon at your local seafood restaurant, just know you are doing something great for your body!
6. Cucumbers: Cucumbers have a 95% water content, making them a very healthy and hydrating food to include in your diet. And, while they are made up almost entirely of water, cucumbers also provide a small amount of some nutrients, such as vitamin K, potassium, and magnesium. Compared to other water-rich vegetables, cucumbers are also one of the lowest in calories, which is important if you are trying to maintain a certain weight. They are a great snack that is not only calorie-conscious if that is what you are looking for, but their high water content is also great for your skin! They taste great with a little dash of salt, pepper, and balsamic vinegar if you are looking for a tart, tasty, and refreshing treat during those hot summer nights.
7. Eggs: Although you might be getting sufficient vitamin D from spending extra time out in the sun this summer, there are also foods you can eat to give you a little extra vitamin D boost! One large egg contains about 40 IU of vitamin D, but when added to other foods and supplements, it can help increase vitamin D levels. These high-protein bites are a nutritional powerhouse, packing riboflavin, vitamin B12, phosphorus, and selenium. Eggs also contain choline, an essential nutrient of which many people don't get enough. Choline deficiency can lead to memory loss, cognitive issues, liver problems, and nerve damage. So whether you are eating those eggs, sunny-side up, scrambled, hard-boiled, poached, or fried, enjoy the added benefits of vitamin D and all the other minerals! Eggs also keep you full longer, so they are great for a quick breakfast if you are running out the door. Just one or two eggs will hold you over until lunchtime!
These food items are just 7 of the many nutrient-packed foods that are incredibly beneficial for your body during the summer, and during all other times of the year. As we are outdoors more often and staying active, we want to make sure we are replenishing our bodies with the vitamins, minerals, and nutrients that it needs to stay healthy. So grab your plums, catch that salmon, and crack those eggs and get outside and enjoy the best time of the year! Contact us today to aid in your healthy journey!