Summer is arguably the best season for eating fresh produce, and it’s a top time to fill up on superfoods. Though it’s not an official scientific category, superfoods are noted by nutrition specialists as foods that are especially nutritionally dense, and offer multiple benefits in each serving. Superfoods can help with building a strong immune system, support gut health, and do so much more. Many superfoods are hyper versatile, like blueberries and tomatoes, and can be included in a plethora of dishes and recipes so you never get sick of them. Blueberry muffins and marinara sauce for all!
Here are the best summer superfoods to stock up on ASAP. according to registered dietitians.
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Cherries
Nothing hits like a ripe summertime cherry. “Cherries are great for snacking poolside, and easy on the go,” says Joanna Gregg, RD at MyFitnessPal. “They’re full of antioxidants that help reduce inflammation and protect the body from cell damage.” They’re also high in potassium and vitamin C. “Cherries have a lower glycemic index than many other fruits,” adds Jennifer House MSc, RD and founder of First Step Nutrition. “They are rich in polyphenol compounds, which may protect against metabolic syndrome. Plus, cherries contain anthocyanins, which may contribute to brain health and protect against cancer.”
Sweet Corn
Is any summer meal complete without corn in some form? And yes, corn is a summer superfood. “It’s a good source of vitamins and minerals, and one medium ear has 2 grams of fiber,” Gregg says, noting that this fiber acts as prebiotics to aid digestion and gut health.
Tomatoes
An abundance of tomatoes are great for your tastebuds and health. “Tomatoes get their bright red color from lycopene, a potent antioxidant that reduces inflammation throughout the body and may improve conditions such as diabetes, skin and bone diseases, heart complications, and prevention of certain types of cancers, according to a 2020 review in Antioxidants,” explains Lauren Fleck, MS, RD. Another antioxidant, lutein, is linked to improved eye health, heart health, and sustained cognitive function, Gregg notes. She recommends adding fresh tomatoes to salads or sandwiches, or enjoying small tomatoes as a snack.
“Tomatoes are in peak season in the summer. In-season produce is not only more affordable, it is at its peak in terms of nutrition and taste,” adds Mia Syn, MS RDN. “Tomatoes are made up of about 95 percent water so they contribute to your hydration, which is especially important in the summer months.”
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Mint
This bountiful herb can be a great flavor agent in summer cooking and drink recipes, and is also a superfood. “Mint is an aromatic herb that is in-season throughout summer and packed with nutrients such as vitamin A and other antioxidants to protect against cell damage,” Fleck says.
According to a 2022 review in the Journal of Herbal Medicine, menthol—a key component of mint leaves—may help relieve mild digestive concerns such as gas, bloating, and indigestion. “Adding some mint into your diet can be a gentle way to support healthy digestion at your picnics and cookouts this summer,” Fleck says. She recommends adding it to fruit salads, carbonated water, or brewing it in hot water for tea or iced tea.
Mushrooms
Eat fungus in abundance this summer! “Mushrooms are one of the few food sources of vitamin D,” says House. “They are low calorie and very nutrient-dense, containing 12 vitamins and minerals. Mushrooms are also one of the few sources of the amino acid ergothioneine, which is an antioxidant that supports brain health. Grilled portobello mushrooms make a great burger bun [or burger] alternative in the summer.”
Greek Yogurt
“Greek yogurt is a powerhouse of protein, which is a satiating macronutrient that helps support weight management and maintain lean muscle mass,” says Syn. “It is also a good source of calcium, which is essential for bone health. Another benefit to yogurt is that it is a natural source of probiotics, which are beneficial bacteria that provide digestion and immune support. I recommend Chobani Greek yogurt because you can reap the benefits in unique, delicious ways.” Greek yogurt is also an excellent canvas for summer fruits, like cherries, or can be used in summer salad dressings, dips, marinades, smoothies, and beyond.
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Pistachios
“Pistachios are one of the few plant-based sources of complete protein, with 6 grams per serving,” says Syn. “They also contain healthy fat, and are a good source of fiber. A recent study out of Cornell University found that pistachios are very high in antioxidants. In fact, the level of antioxidants in pistachios rival that of other popular foods commonly thought of as high in antioxidants, including pomegranates, blueberries, and red wine.”
Blueberries
Fill up on blueberries all season, they’re so good for you. “Anthocyanins are antioxidants that give blueberries their deep color and provide numerous health benefits, such as prevention of type 2 diabetes, heart disease, cognitive decline, and support of a healthy gut,” says Fleck. “Research in a 2024 article in Frontiers in Nutrition shares that blueberries may also support recovery from strenuous summer activities by supporting muscle recovery.” Add blueberries to yogurt, salads, and smoothies, or simply enjoy them on their own.
