Savor the Summer: 10 In-Season Fruit and Vegetable Superfoods to Add to Your Plate
May 22, 2025Summer is the perfect time to embrace fresh, vibrant fruits and vegetables that are in season. Not only are they delicious, but they’re packed with essential vitamins, minerals, and antioxidants that can help keep your body healthy and energized during those warm, sunny days. Whether you’re enjoying a post-workout snack, preparing a refreshing salad, or just indulging in a fruity treat, eating seasonally can make a big difference in how you feel. So, let’s dive into some of the top in-season fruits and vegetables for summer and their amazing health benefits!
Fruits
Berries (Strawberries, Blueberries, Raspberries)
Berries are a summer favorite for good reason. These tiny fruits are packed with antioxidants, especially vitamin C, which plays a critical role in boosting immunity and promoting healthy skin. For example, 1 cup of strawberries contains about 85 mg of vitamin C—more than the daily recommended amount for most adults. Berries are also known for their anti-inflammatory properties, which can help reduce muscle soreness after a workout. Plus, their high fiber content aids digestion and promotes a feeling of fullness!
Watermelon
Watermelon is incredibly hydrating, with a water content of about 92% per serving! This makes it the perfect fruit for staying hydrated on hot summer days. It’s also rich in lycopene, an antioxidant that has been linked to a reduced risk of heart disease and certain cancers. A 1-cup serving of watermelon also contains 20% of your daily vitamin C, which supports immune function and skin health.
Peaches
Peaches are a juicy and refreshing summer treat that provide a solid dose of vitamin A, which is essential for eye health and immune function. They’re also a great source of potassium, which helps maintain healthy blood pressure levels. Just one medium peach contains 6% of your daily vitamin C and is a low-calorie snack that helps curb sweet cravings without the sugar overload.
Cherries
Cherries are rich in melatonin, a hormone that helps regulate your sleep cycle, making them the perfect bedtime snack. They also provide a healthy dose of antioxidants, particularly anthocyanins, which are linked to reducing inflammation and improving recovery after exercise. Cherries are also a good source of fiber and vitamin C, both of which–you guessed it–support digestive health.
Mangoes
Mangoes are not only delicious, but they’re also an excellent source of vitamin A, which is crucial for skin health and vision. One cup of mangoes provides 100% of your daily vitamin C, supporting immunity and collagen production for glowing skin. Mangoes are also packed with fiber, promoting healthy digestion, and they contain enzymes that aid in breaking down proteins.
Vegetables
Tomatoes
Tomatoes are technically a fruit, but they’re often used as vegetables in savory dishes. They are a great source of vitamin C and lycopene, which not only help protect your skin from sun damage but also support heart health. Research has shown that lycopene may reduce the risk of certain cancers, particularly prostate cancer. Tomatoes are also low in calories and high in fiber, making them an excellent addition to salads and sandwiches.
Zucchini
Zucchini is a versatile vegetable that is low in calories but high in vitamin C and potassium. It’s also rich in antioxidants that help protect cells from oxidative stress. This summer squash can aid in digestion due to its high water and fiber content, making it great for hydration and gut health. Try grilling, sautéing, or spiralizing zucchini for a delicious, healthy side dish.
Cucumbers
Cucumbers are made up of 95% water, making them–like watermelon–incredibly hydrating. They also contain antioxidants like beta-carotene and flavonoids, which help reduce inflammation and protect the body from oxidative damage. Cucumbers are a good source of vitamin K, which plays a role in bone health, and their high water content helps keep your skin looking radiant during the summer months!
Bell Peppers
Bell peppers are an excellent source of vitamin C—in fact, a single medium-sized red bell pepper can provide up to 169% of your daily vitamin C needs. They also contain vitamin A, fiber, and antioxidants, making them a perfect addition to your summer diet. These colorful vegetables support immune function, vision, and overall skin health while adding a sweet crunch to salads, stir-fries, and salsas.
Corn
Corn is in peak season during the summer and is a great source of fiber, which supports digestive health. It’s also rich in B-vitamins like niacin (B3) and folate, both of which support energy production and brain function. Corn is a natural source of antioxidants, including lutein, which is important for eye health. While it’s a starchy vegetable, it can be part of a balanced meal when enjoyed in moderation.
Eating in-season fruits and vegetables not only supports your health but also promotes sustainability. In-season produce is often more affordable, flavorful, and packed with nutrients compared to out-of-season options. Plus, by choosing locally grown produce, you’re supporting local farmers and reducing the environmental impact of transportation.
Incorporating these in-season fruits and vegetables into your meals will help you stay hydrated, improve digestion, and boost immunity, all while enjoying the bright flavors of summer. So, head to your local farmers' market or grocery store and stock up on these seasonal delights this season!
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Xo,
Coach Tatiana
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