Written by: Kirby Stanton, RDN, LDN

Diets high in fruits and vegetables are widely recommended for their health-promoting properties. This encourages eating a wide variety of colorful choices. Those vivid hues come from different compounds produced by plants called phytonutrients or antioxidants. 

Antioxidants are substances that prevent or delay cell damage caused by compounds called free radicals. Free radicals are highly reactive compounds that can damage cells and lead to the development of heart disease, cancer, diabetes, and cognitive disorders. 

During the summer season add these picks to feature more antioxidants in your diet: 

Berries

Strawberries, blueberries, blackberries, and raspberries are packed with fiber, berries also have plenty of vitamin C and antioxidants like anthocyanins and resveratrol. 

- Feature berries as an on-the-go snack option, blended in a smoothie, or feature in a summer dessert, Very Berry Phyllo Pastry. 

 

Peppers 

Peppers are among the most versatile summer vegetables. They range from sweet to hot and come in every color of the rainbow. Each type of pepper has a different set of phytonutrients depending on its color. 

- Feature peppers in salads, a simple sauté or serve up bell pepper boats with tuna salad for refreshing midday meal choice, Tuna Salad in Bell Pepper Boats.

 

Melon

Nothing says summer quite like a fresh watermelon wedge. This juicy melon is more than 90% water, making it a great hydrating food choice on a hot summer day. The high-water content also makes this choice low in calories and filling. Enjoying cantaloupe, watermelon and honeydew will add more beta-carotene, lycopene and zeaxanthin. 

- Serve up in a summer fruit salad or feature as a cold salsa to pair with your favorite grilled protein, Grilled Flank Steak with Melon and Corn Salsa. 

 

Tomatoes 

Eating ripe, juicy tomatoes may help your body get more nutrients such as lycopene and B vitamins. Lycopene helps to increase the skin’s resistance to sun damage and reduce harm from free radicals.

- Add tomatoes to a summer salad, blend to make a quick salsa or serve up as an easy appetizer by making Caprese Skewers.

 

Peaches

Possibly the ultimate summer treat, peaches provide the perfect amount of sweetness to serve as a quick dessert.  Peaches are packed with immune supporting antioxidants and contain fiber that promote gut health. 

- Enjoy as a simple snack on the go, whip up a quick cobbler or try pairing with in season strawberries and create a colorful Peach and Strawberry Bruschetta. 

 

There is no single food that can prevent disease or promote perfect health. Aim to enjoy a variety of foods to get the full spectrum of benefits. Mix up the colors of your summertime produce to support health.