​​10 Best Summer Foods To Eat

Summer is here! Not only is it time to break out your summer gear, but it’s time to refresh your meals with hydrating, healthy seasonal foods as you spend more time outdoors.

Need some tasty inspiration for the season? Read on for the top 10 best summer foods to eat.

Introduction: Eating for Hot Weather and Health 

The weather is hot, which means you should be looking for foods that are cool, refreshing, or light. Instead of loading up on steaming-hot, heavy meals, it’s time to find the summer meals that are great for your waistline and your internal thermostat.

Here are the seasonal foods and dishes you should definitely start loading up on this summer.

Zucchini for Fiber and Vitamins

There are few healthier and easier-to-eat veggies than zucchini.

It’s chock-full of fiber, water, plenty of vitamins—B6, C, and K—riboflavin, folate, and critical minerals. It’s also amazing for your digestive system, improves cardiovascular health, combats high blood sugar, reduces oxidative stress, prevents inflammation, and encourages weight loss [3].

What’s not to love?

Zucchini makes the perfect addition to a breakfast frittata, can replace noodles in your favorite lasagna, or goes well with just about any stir-fry. It’s not ideal as a raw veggie, but you can add it to any dish to get more nutrients in your daily meals or quick dinners.

Just remember to buy organic, as zucchini is often genetically modified – more often than most other veggies in the U.S.

Watermelon: Nature’s Hydrating Treat

Watermelon is, hands down, the best fruit to increase your fluid intake. Made up of 92% water and filled with vital electrolytes [2], it’s ideal for staying hydrated during the summer heat.

Men will also find that it’s great for prostate health, thanks to all the lycopene it contains. Its high fiber and water content make it ideal for improving digestion and decreasing inflammation. And thanks to the Vitamin A and C it contains, it’s beneficial for your skin. It can also reduce muscle soreness, lower blood pressure, and prevent asthma.

Best of all, watermelon is absolutely delicious when eaten right from the fridge. Make sure to always have watermelon on hand this summer (at home, at the beach, for picnics, etc.)—your body will thank you, and so will the whole family.

Cold Soups for Refreshing Hydration

The idea of eating a soup may hold little appeal during the summer months, but that’s where cold soups come into play.

Skip hot soups and go for a cold tomato soup; it’s surprisingly refreshing, and loaded with nutrients—everything from Vitamin C to fiber to lycopene to critical minerals. With a drizzle of sour cream, it makes an absolutely delicious and refreshing starter.

Or, try a bit of gazpacho—tomato with cucumber, green pepper, garlic, spring onions, and sherry vinegar mixed in. It’s a wonderfully cooling soup that will bring a smile to your face on even the hottest summer day.

Avocados: Creamy and Nutrient-Dense

Nothing exudes summer vibes like a bowl of guacamole made with freshly crushed avocado, diced tomatoes and onions, some serrano peppers, lime, and chopped cilantro.

Or, try making yourself an avocado lemonade, adding half an avocado to a blender with ice, lime juice, and honey. It’s rich in nutrients, packed with dietary fiber, loaded with tons of healthy plant-based fats, and wonderfully filling.

Grilled Fish for Quick Protein

Don’t forget to load up on protein, especially if you plan on playing summer sports or going on outdoor adventures.

The last thing most of us want on a hot summer day is to slave over a grill, flip burgers, turn hot dogs, or make sure those steaks are grilled to perfection. But that’s why fish is such a great choice! Fish steaks cook in a matter of minutes, and you get a whole lot of flavor packed into that meat. With a squeeze of lime and a sprinkling of herbs, you’ve got a quick,easy, hearty summer meal.

Best of all, fish is loaded to the gills (pun absolutely intended) with important nutrients: protein for your muscles, Omega-3 fatty acids for your brain, zinc for your immune system, and the list goes on!

Fish is by far the best protein for your health, and it’s the perfect addition to your summer diet for quick and easy grilling and tasty leftovers.

Unsweetened Iced Beverages for Cooling Off

Time to kick back with something cold to drink!

Iced tea is among the best summer drinks, especially when it’s made sans sugar but with all the nutrients found in black tea, lemon tea, peppermint tea, or green tea.

Or, if you want to go with something “popular”, try an iced matcha latte. You get all the refreshing deliciousness of an iced latte (plus a caffeine kick), with the antioxidants and vitamins of matcha green tea powder thrown into the mix. What’s not to love?

Strawberries: Sweet and Nutritious

Strawberries are delectable on their own, but you can serve them up with a helping of coconut cream, or mixed into a yoghurt parfait (using unsweetened yoghurt, of course).

These little berries are loaded with Vitamin C and antioxidants [3], along with a healthy dose of dietary fiber to improve digestion. They’re rich in the potassium your body needs to balance out its fluid, and they can do wonders for blood sugar control, reducing your risk of diabetes.

Plus, they’re absolutely delicious, with enough sweetness to be the perfect dessert without overloading on the sugar.

Cucumber for Hydration and Refreshment

Like watermelon, cucumbers come in handy when you need to cool down on a scorching hot summer night. They are about 96% water – no other food on Earth has a higher water content.

One serving of cucumber (½ cup) has just 19 calories. So, not only are cucumbers super-hydrators, but they’re also great for those hoping to whip their bodies into shape.

On top of that, cucumbers are full of healthy nutrients you wouldn’t want to leave on the table. They include vitamins K and A, as well as phytonutrients that can help ward off certain diseases.

You can eat your cucumbers whole, chop them up thinly and enjoy them in a salad with other summer veggies (like fresh corn), or make a refreshing juice before bed. No matter how you try them, you’re sure to enjoy their crisp texture, mild flavor, and cooling effect.

Tomatoes: Juicy and Antioxidant-Rich

Looking for something on the juicier side? Then, tomatoes are the way to go this summer! They’re the highlight of many a summer meal due to their distinctive flavor, health benefits, and hydration properties.

They’re almost completely water (95%); eating one cup of them provides you with approximately 6 ounces of water. So, if you’re ever feeling dehydrated, tomatoes are a fantastic fruit to reach for.

What many don’t know about tomatoes is that they are rich in antioxidants like lycopene, which has been found to reduce the risk of developing cancer and heart disease. They also contain beta carotene, which your body converts to vitamin A, and chlorogenic acid, a compound that reduces blood pressure levels. And that’s not even half of the benefits tomatoes provide.

Use regular tomatoes in a pizza sauce or chop up some cherry tomatoes and add them to your favorite fresh salad for the perfect summer meal. You can also zest things up with a delicious tomato-based salsa.

Mint for Flavorful Coolness

Looking for fresh herbs? If you haven’t added mint to your summertime grocery list, now’s the time to do so!

The flavorful leafy green is ideal as an accompaniment to packable salads, pasta and meat dishes, pesto sauces, cold soups, and even drinks like teas and lemonades. Versatile doesn’t even begin to explain this herb.

The most awesome thing about mint is that it imparts a distinct coolness to any dish or drink it’s added to (perfect for summer). It produces menthol, which stimulates yourTRPM8 neural receptors (the ones that detect coldness). So, when you add it to something, you’ll feel cooler.

When possible, go for fresh mint instead of dried – it’s much more flavorful that way. And fresh ingredients are typically healthier.

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As you nourish your body with fresh, hydrating summer foods, it’s also a great time to give your detox systems a little extra support—especially your liver and kidneys, which work hard behind the scenes to keep you feeling energized and well.

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Frequently Asked Questions

What is considered a hot meal?

A hot meal is any meal that’s cooked and hot at the point of sale. Think hot sandwiches, soups, stir-fry, and chili. Cold sandwiches and salads are not hot meals.

What to bring to a summer lunch party? 

When invited to a summer lunch party, it’s essential to ask the host or hostess what they need. They may appreciate you bringing something small like salad, drinks, a pile of sweet treats, or sandwiches. And when in doubt, use your imagination; it’s the thought that counts.

What food is in a finger buffet?

Foods like these are in a finger buffet: sausage rolls, tacos, deviled eggs, pigs in a blanket, olives, feta cheese skewers, chicken strips, fried mushrooms, fries, and more. They tend to be high in salt.

Resources

[1] https://foodrevolution.org/blog/zucchini-benefits/

[2] https://www.medicalnewstoday.com/articles/266886.php

[3]https://www.healthline.com/nutrition/foods/strawberries

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