25 Summer Superfoods You Need to Try Right Now
Watch the health perks appear like magic.
When the temperature rises, you're craving lighter, crisper, fresher fare. We tapped Good Housekeeping Institute's Nutrition Director, Jaclyn London, MS, RD, CDN, for boost-your-health, good-for-you, yummy picks that'll make this season your best.
Spinach
Spinach is filled with nutrients, including dietary nitrate, a type of vasodilating compound that’s been linked to improved exercise performance and reducing your risk of heart disease. Vasodilators help move blood flow throughout your body and transport oxygen to all of your cells, aiding in lowering cholesterol levels, decreased inflammation, and lower blood-pressure.
Watermelon
Two cups of watermelon can deliver up to a full cup of hydrating H2O — crucial for your health (and energy!) when temperatures soar. Freeze them to use as ice cubes when you’re entertaining.
Strawberry
Just like blueberries, strawberries are loaded with antioxidants, fiber, vitamin C, and blood pressure balancing potassium and magnesium. Slice them into savory dishes for some unexpected sweetness, adds London.
Kiwi
Two kiwis supply a whopping 430% of your daily vitamin C needs, plus they're a good source of vitamin E and contain as much potassium as a banana. To eat, cut in half and then spoon out — just like you're eating an ice cream sundae, says London. Try Zespri SunGold kiwifruit, a new non-GMO yellow-fleshed hybrid fruit that's nice and sweet.
Baby Greens
Reach for pre-bagged baby greens (made with romaine, oak, tango and leaf lettuces) to easily toss together a two-minute salad. Three cups of mix offers 280% of your daily value for bone-protecting vitamin K. Try Dole Salad Blends 50/50 mix, a Good Housekeeping Approved Emblem-holder.
Kidney Beans
What's a BBQ or a picnic without a bean salad? Eating a one-half cup serving of these colorful red beans supplies 8 grams of fiber and 7 grams of protein, a combo of nutrients that helps fill you up. Try Bush's Reduced Sodium Beans, a Good Housekeeping Nutritionist Approved pick for their delicious flavor and texture.
Basil
What better way to dress up caprese salad or whip up your own pesto? Spiking foods with herbs has been shown to help you cut nearly 1,000 mg of salt from your diet a day, per research. And when you eat less sodium, you also reduce your risk of beach season bloating.
Almonds
According to a 2015 study in the Journal of the American Heart Association, people who snack on nuts may have lower abdominal fat compared to those who eat carby treats. You'll find almonds, along with other nuts in Nuts.com's Healthy Trailmix snack packs, one of London's picks for an on-the-go bite.
Jalepeno popcorn
Did you know popcorn is a whole grain? "Eat a bowl poolside or at a BBQ for a lightened up hit of flavor — without worrying about calories," says London. Look for bagged popcorn that contains around 40 calories per cup. One great option: the spicy SkinnyPop Jalepeno.
Avocado
The fruit is filled with monounsaturated fats that are heart-healthy and satiating, so you're less likely to want to snack right away, says London. A 2013 study found that regular avocado-eaters have a lower waist circumference and BMI. Smash on whole grain toast with a squeeze of lemon or add as a side to scrambled eggs.
Sardines
Hear us out: These are a great source of omega 3 fatty acids, protein, as well as calcium and vitamin D. An easy way to enjoy these is by using canned sardines (try Bella Sardines in yummy flavors like lemon and olive oil) to make a sardine salad. Just use whole grain crackers to scoop and eat.
Coconut
You've tried coconut oil and coconut milk, but now it's time to try it a different way: in a protein powder. New on the scene, it's made when coconuts are de-fatted to leave behind just the protein and fiber, explains London. Carrington Farms Coconut Protein Powder earned GH Nutritionist Approved status. She suggests mixing into smoothies and baked goods.
Cherries
Cherries are only at their peak for a short time in summer — so grab them while you can. Each little fruit is filled with antioxidants called anthocyanins that boost heart health and reduce risk of chronic disease, says London. Try having handful for a naturally sweet dessert — you won't even miss ice cream.
Iced Coffee
Remember: coffee comes from plants. In fact, the "beans" are actually seeds from the coffee fruit. It's on this list because the caffeine from coffee helps you, um, stay regular, so drinking 8 to 16 ounces is a natural way to de-bloat, says London. On the go? Try the canned, lightly sweetened High Brew Cold-Brew Coffee.
Iced Tea
The brilliant thing about iced tea is that it contains the zip of caffeine, but in much lower amounts — great if you are sensitive to it. Tea is also rich in antioxidants called polyphenols that help your body put up its defenses against disease. Make sure you're drinking plain versions, as sweetened ones can contain a lot of added sugar.
Potatoes
Surprise! We're talking about white potatoes. "They're a quick and easy way to boost your intake of blood-pressure regulating potassium, immune-boosting vitamin C, and fiber," says London. Drizzle cubed taters with olive oil and sprinkle with salt and pepper, then roast in a foil packet on the grill.
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