8 Healthiest Summer Foods

Watermelon

Refreshing, juicy watermelon is one of the best summer foods for maintaining hydration. Its attractive red color also means it's rich in lycopene, the same heart-healthy nutrient found in tomatoes. Lycopene is better absorbed when combined with fat: try watermelon with olive oil in a sweet summer salad, or brush it with oil and grill it.

Grilled fish

Grilling is one of the healthiest ways to cook fish. White fish (like halibut) is rich in lean protein, while fatty fish (like salmon and sardines) are an excellent source of healthy omega-3 fatty acids. Fish cooks very quickly, especially when grilled. For a variety of options, try making tacos, kebabs, or sandwiches with it.

Recipe: Glazed salmon steak

Gazpacho

This Spanish dish is loaded with nutritious summer vegetables: tomatoes, cucumber, and red pepper. This refreshing soup is rich in vitamin C and potassium. Try Alton Brown's recipe.

Recipe: Gazpacho Soup Appetizer

Iced tea

Tea has many beneficial properties, and iced tea is no exception. Both black and green tea are rich in antioxidants, which are important for immunity, but green tea has an additional bonus: it helps protect the skin from the sun. For the greatest benefits, brew your own tea so you can adjust the flavor and sweetness.

Salads

Summer can be stressful, and a salad is one of the simplest and healthiest dishes that doesn't require any cooking. Experiment with ingredients: besides vegetables, fruits are also good, and lean proteins (tuna, hard-boiled eggs, boiled chicken) and healthy fats (avocado and nuts) will transform the whole meal into a complete meal.

Berries

The tiny seeds in most berries are a great source of fiber (8 grams in 1 cup of raspberries, 4 grams in 1 cup of blueberries). Berries are also low in sugar and calories, but their heavenly flavor makes them a true treat. Enjoy them in smoothies, with yogurt and granola, or on their own.

Corn

You can eat corn on the cob without feeling guilty—it's healthier than you think. This starchy vegetable contains lutein and zeaxanthin, two nutrients important for eye health. One cob contains 60 calories and 2 grams of fiber.

Recipe: Corn on the cob with jalapeno and lime

Avocado

Avocado's luxurious, smooth texture is due to heart-healthy monounsaturated fatty acids. It's also a good source of folate and fiber. Spread avocado on toast with a pinch of salt for breakfast (optionally with a poached egg), slice it into salads and burritos, or make guacamole.




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