8 Top Summer Superfoods to Load Up on This Season

Watermelon is a refreshing summertime superfood due to its high water content, and it contains plenty of beneficial bioactive compounds, too. “Composed of about 92% water, watermelon is excellent for hydration and provides key vitamins such as A and C, along with potassium and magnesium,” says

Stephani Johnson, DCN, RDN, an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. “Watermelon is one of the few foods that naturally contains citrulline, an amino acid that contributes to relaxed blood vessels and improved blood flow.”

Some research suggests that watermelon-derived citrulline may enhance vascular function, potentially leading to lower blood pressure. Like tomatoes, watermelon also is a rich source of lycopene, a powerful antioxidant linked to reduced oxidative stress and inflammation, says Johnson.

Nothing says summer quite like a tomato fresh from the vine. “Tomatoes are considered a superfood due to their high content of bioactive compounds, particularly lycopene, a powerful antioxidant associated with a range of health benefits,” says Johnson. “Tomatoes are rich in vitamin C, potassium, folate and fiber, all of which contribute to immune, heart and metabolic health.”

Research has found that higher tomato and lycopene intake is associated with significantly reduced risks of all-cause mortality, cardiovascular disease, and stroke. “Additionally, research supports the beneficial impact of tomatoes and their bioactive components on other conditions, including neurodegenerative disorders and diabetes,” says Johnson.

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Fresh blueberries are the perfect sweet snack, and can add a delicious pop of flavor to cereal or yogurt. “Blueberries contain fiber, minerals, vitamins and antioxidants that may help prevent diseases such as heart disease, cancer and type 2 diabetes,” says Katherine Zeratsky, a registered dietitian nutritionist at Mayo Clinic. “Blueberries are rich in flavonoids, which are compounds that are thought to reduce inflammation and improve blood vessel function.”

Research has found that regular blueberry consumption contributes to a healthy heart, and may enhance cognitive performance, digestive health and immune function, says Johnson.

Strawberries are sweetest when picked at the height of summer. They’re considered a superfood due to their rich nutrient profile and numerous health benefits supported by recent scientific research. “Strawberries are an excellent source of vitamin C, manganese and dietary fiber, as well as bioactive compounds including anthocyanins, ellagic acid and quercetin, which contribute to their potent antioxidant and anti-inflammatory effects,” says Johnson.

Research has found that strawberries have been shown to modulate inflammation and oxidative stress, suggesting that berry intake, specifically strawberries, is a beneficial addition to a healthy diet, says Johnson. Furthermore, another study found that strawberry consumption reduces systolic blood pressure and increases cognitive processing speeds, while also resulting in diminished memory interference and a reduction of depressive symptoms.

Kale has earned its status as a superfood due to its incredible nutrient density and health-promoting compounds. “Kale is rich in vitamins A, C, and K, as well as calcium, potassium, magnesium, and fiber, all of which contribute to cardiovascular, bone and immune health,” says Johnson. “Kale also contains powerful antioxidants which have demonstrated anti-inflammatory, antiviral and cardioprotective properties.”

Kale is also high in compounds that may provide potential cancer-protective effects. And one study found that daily consumption of kale juice improved blood lipid profiles and antioxidant status in patients with hypercholesterolemia. And leafy greens of all types, including kale, have been found to play an important role in brain health. The MIND diet, a hybrid of sorts between the Mediterranean and DASH diet, puts an emphasis on leafy greens as daily food as a pillar of a healthy lifestyle to promote brain health and prevent dementia, says Zeratsky.

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Cherries are a delicious summertime treat for snacking or as an alternative to sugar-laden dessert. “Cherries may help improve sleep and decrease symptoms of gout and muscle soreness,” says Zeratsky. “Again, their deep red colors are a clue to the anthocyanins in the fruit, and cherries are rich in vitamin C. Both of these may lead to improved feelings in muscles and joints.”

Both sweet and tart cherries have been studied. One study found that tart cherry juice improved systolic blood pressure and LDL cholesterol in older adults, suggesting cardiovascular protective effects. Another study showed that tart cherry supplementation helped improve sleep quality and duration, likely due to cherries' natural melatonin content, says Johnson.

If your garden is overflowing with these summer squash, you’re in luck: Zucchini is a low-calorie veggie that is a good source of vitamins A and C, potassium, magnesium and fiber. “Research is abundant on the effects of specific compounds found in zucchini,” says Johnson.

For example, zucchini contains the carotenoids lutein and zeaxanthin which offer protective effects against age-related eye diseases like macular degeneration. It also contains antioxidants such as beta-carotene and vitamin C, which have been linked to reduced inflammation, says Johnson.

Available in a rainbow of colors, sizes, and flavor profiles, peppers are packed with bioactive compounds with antioxidant and anti-inflammatory properties. “They are rich in vitamin C, vitamin A (as beta-carotene), vitamin B6, and folate, as well as capsanthin, a potent carotenoid found especially in red peppers,” says Johnson. “Peppers also contain quercetin and luteolin, flavonoids known for their neuroprotective and anti-cancer potential.”

Research has found that capsanthin has strong antioxidant capacity, helping to reduce oxidative stress and inflammation, both of which are linked to chronic diseases such as heart disease and cancer, says Johnson. Other research has shown regular consumption of peppers was associated with decreased risk of dying from cardiovascular disease.

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