Here are a handful of popular fruits and vegetables that peak during summer, based on the official USDA produce guide—and the health benefits that these popular options provide. For the best selection, consider your local farmers market. The produce there hasn’t traveled a great distance, so it very well may be closer to the day it was harvested—maximizing the health benefits and fresh summer taste.
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Bell Peppers
A colorful addition to summer, these peppers are packed with vitamin C and antioxidants. Skewering them on the grill adds great roasted flavor.
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Berries
These tiny but powerful fruits, like blueberries, blackberries, and raspberries, provide vitamin C and fiber, and they’re are also bursting with antioxidants. They’re perfect not only for pies but also fruit crisps and fruit salads.
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Cantaloupe
Just a quarter of one of these melons gives you a great source of vitamins A and C, and they’re surprisingly flavorful on the grill.
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Cherries
In addition to their sweet taste, cherries give you plenty of potassium, vitamin C, and vitamin A, plus antioxidants—which makes them a great part of fruit salads.
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Corn
This starchy veggie is a good way to get protein, fiber, and vitamin C—and as the next page shows, there are so many ways to spice up standard corn on the cob.
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Cucumbers
A low-calorie option, cucumbers have a wide array of vitamins and minerals, are up to 95 percent water, and can make for a surprisingly good topping.
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Eggplant
This dense fruit packs in the fiber, and it acts like a flavor sponge—making it perfect for a base for a meal like lasagna.
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Green Beans
A popular veggie, these legumes are a healthy way to get fiber and vitamin C, and their crunchiness is a welcome part of many a summer salad.
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Honeydew Melon
A summer morning staple, this melon provides essentials such as potassium, vitamins (especially C), and water—and also pairs well with greens.
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Mangoes
A tropical treat, mangoes offer a dozen essential vitamins and minerals, plus fiber, and they work well in zesty recipes—even BBQ sauce.
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Peaches
These fuzzy fruits add vitamins, minerals, fiber, and antioxidant benefits to your day, and when grilled or roasted and paired with mascarpone, make a heavenly treat.
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Plums
These provide many of the same benefits as peaches, but with more of a sour/tart taste.
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Summer Squash
In addition to vitamins and minerals, this gourd boasts beta carotene benefits and is quite versatile, even for pizzas and pastas.
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Tomatoes
Perhaps the most popular summer produce, the tomato is good for you, too, with vitamins A and C, plus potassium. Plus, like cucumbers, it’s about 95 percent water.
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Watermelon
Hydration is the name of the game in summer, and this fruit provides it in large quantities—it’s 92 percent water—so it makes for a delightful drink, as you’ll see on the next page.
(Note: produce seasonality may differ regionally, so check your state to confirm when your favorites are in season in your area.)
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