Embracing seasonal eating enhances nutrient absorption, supports eco-friendly practices, and aids local agriculture. By sourcing summer vegetables from your local farmers’ market, you’re doing more than just nourishing yourself—you’re also backing community growers.
So, what are the top vegetables to enjoy in the summer? Look for vibrant options like kale, shallots, bell peppers, squash, garlic, and aromatic herbs such as basil.
Here’s a roundup of the healthiest summer vegetables currently in season and the benefits they bring:
1. Kale and other summer greens
Kale is one of the healthiest greens available considering it’s full of antioxidants, including isothiocyanates; vitamins C, A and K; manganese; copper; magnesium; potassium; and more.
Other heat-tolerant greens to try in the summer include Manoa lettuce and mizuna, which have bright colors and yield greens every three to five weeks.
2. Zucchini/summer squash
With loads of different types to try — such as delicata, crookneck, cousa, pattypans or yellow summer squash — these veggies are low in calories, easy to blend into recipes, and good sources of vitamin C and B6.
3. Eggplant
These purple veggies hold unique compounds within their dark-colored skins, including polyphenols such as anthocyanins, the same type found in berries and red wine. Eggplant can help fight free radical damage and also provides you with manganese and folate, which support bone and metabolic health.
4. Tomatoes
Tomatoes are excellent for boosting your intake of vitamin C and A, fiber, and disease-fighting antioxidants, such as lycopene. Since each type has its own unique taste, plant several different species if possible, such as grape, roma, heirloom and beefsteak tomatoes.
5. Cucumbers
Cucumbers are extremely low in calories and carbs and very high in water, so they’re hydrating and make a great post-workout snack. Not only can you eat and juice them, but they can be used on your skin to de-puff bags under your eyes and curb swelling.
6. Shallots
As members of the allium plant family, shallots are related to onions and garlic. Organosulfur compounds found in allium vegetables have been shown to have antibacterial, antifungal and antiviral properties, meaning they generally support immune defenses.
7. Bell peppers
Whether you like sweet, spicy, green, yellow or red peppers best, you’ll benefit from a high intake of vitamin C, vitamin E and antioxidants, such as beta-carotene, when you consume them. Spicy peppers, which contain the compound called capsaicin, also support a healthy metabolism and can help curb your appetite.
8. Basil
One of the most popular herbs in the world, basil’s signature sweet taste makes a great addition to both meals and beverages. Basil is also used to make essential oil because it’s very high in protective compounds, including eugenol, linalool and citronellol, which help fight inflammation.
Disclaimer: The above-mentioned information is for reference purposes only