Top 10 Summer Superfoods

Summer is the perfect time to add extra fruits and vegetables to your diet, and in addition to enjoying their taste, strengthen your health and “nourish” the body.

The more colorful vegetables and fruits, the more likely they are rich in vitamins and minerals. Phytonutrients such as antioxidants, flavonoids, and anthocyanidins give them their bright colors. They are known to provide significant health benefits.

Berries. Strawberries, blueberries, and raspberries are rich in fiber, vitamin C, and antioxidants that protect human cells from damage. They help fight heart disease and cancer, regulate blood sugar, lower cholesterol, and improve digestion, according to Current Opinion in Food Science. Fresh berries are a delicious treat in their own right. They can be added to yogurt, oatmeal, or breakfast smoothies.

Pepper is one of the most versatile summer vegetables, as you can find varieties ranging from sweet to very spicy. The fruit comes in different colors: green, yellow, orange, red and even dark brown. Each species has a different set of phytonutrients, depending on its color, and they help protect against heart disease and cancer. Recommendations: add pepper to salad, stew with vegetables or fry. Hot peppers can also replace spices if added to a sauce.

Leafy greens. Lettuce is saturated with nutrients, the iceberg variety is juicy and crispy, arugula helps to increase hemoglobin, lowers cholesterol and sugar levels, and also stabilizes metabolism. Cabbage is rich in vitamin K, which helps with psoriasis and wound healing.

figs is a good source of calcium, potassium and magnesium, which together support bone density. They are also natural laxatives as they contain prebiotics that promote good gut health.

Watermelon It is over 90% water, making it an extremely hydrating product. It contains vitamin A (retinol), which is considered vital for the proper functioning of the body. It is responsible for eye health, is involved in protein synthesis and supports immunity.

cucumbers mostly contain water, they have few calories, but many trace elements. According to a study published in The Journal of Aging Research & Clinical Practice, they are considered good for the skin due to the high content of vitamin K and other nutrients.

Zucchini especially rich in vitamin C. 100 grams contains about 17% of its daily requirement. In addition, due to potassium, the vegetable has urine and choleretic properties. Zucchini is a source of carotenoids: lutein and zeaxanthin.

Green bean beneficial to gut health and promotes the growth of “good bacteria” that maintain a healthy microbiome that aids digestion. And the abundance of fiber improves mood and immunity. String beans are also an excellent source of fiber and protein.

Tomatoes rich in lycopene, which helps to cope with metabolic syndrome and prevent certain types of cancer (including the prostate).

Peaches – the best summer treat. The fruit is rich in antioxidants and fiber, which boost the immune system, promote good gut health, and help stabilize blood sugar levels.

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