The fruits and vegetables available in the summer season express the best that nature offers us for well-being and health. As always, when it comes to seasonal foods, organic is even better.
A brief reminder about the fruit and vegetables of this period, their characteristics and health benefits is also offered by Yuka, the app that reveals the nutritional profiles of packaged foods and explains the additives present in food and cosmetics.
Native summer fruit
At breakfast and in snacks, as well as at the end of meals, fruit should abound in the hot season. Its properties are precious for nutrition and health.
Watermelon. Summer fruit par excellence, it is composed of almost 95% water. Therefore, it is refreshing and useful to prevent dehydration. Its pulp is rich in lycopene, a very effective antioxidant.
Fig. Contains many fibers. Thanks to its seeds, it has slightly laxative properties and promotes digestion.
Raspberry. Excellent source of minerals (magnesium, calcium, iron), antioxidants and vitamin C.
Melon. It is rich in beta-carotene, which gives it its orange color. It also stimulates the production of serotonin, the neurotransmitter of good mood.
Blueberry. It consists of blue pigments whose phytocompounds have a strong antioxidant power and protect cells from aging.
Blackberry. Rich in antioxidant compounds, particularly anthocyanins, the purple pigments responsible for its color, it is also a good source of vitamin C.
Peach. Rich in fibers, which help regulate blood sugar concentration and intestinal transit, it is in turn rich in vitamin C.
Pear. Summer varieties – such as Williams, Coscia, Santa Maria, Guyot – concentrate remarkable antioxidant properties in their skin. It is advisable to choose organic pears, as pesticides are mainly found in the skin.
Prune. It is known for its laxative effects, linked to its richness in dietary fibre. And it is also a good diuretic, useful for promoting the elimination of toxins.
Plum. Like plum, it is rich in fiber and has laxative properties. It differs in its shape, which is slightly rounder, and the pulp is more difficult to detach from the stone.
Tomato. It is rich in lycopene, a powerful antioxidant that helps prevent cardiovascular and inflammatory diseases. Commonly considered vegetables, tomatoes are botanically classified as fruits because they contain seeds within them and grow from the flower of the plant.
Summer vegetables
As an appetizer and side dish, vegetables must always be present in meals. Furthermore, some vegetables are also perfect as a snack. To stimulate satiety and many other excellent reasons, to follow.
Cucumber. Made up of 95% water, it is low in calories and very thirst-quenching. Its high water content also promotes satiety.
Green beans. They are among the vegetables richest in fiber. They therefore contribute to satiety, the regulation of intestinal transit and blood sugar levels. They also have a beneficial effect on bone health.
Beans. They belong to the legume family, like lentils and chickpeas. They are rich in vegetable proteins and fibre.
Salad. Long rib lettuce and salad iceberg they contain a group of antioxidants, carotenoids, which are absorbed better if accompanied by a source of fat, such as extra virgin olive oil.
Corn. It's halfway between a cereal and a vegetable. Source of phosphorus and magnesium, it should be consumed fresh - directly from the cob - rather than canned.
Eggplant. It should be consumed with the peel because it contains many antioxidants. It is also rich in potassium, zinc and magnesium and contributes to the proper functioning of the liver.
Pepper. It is the king of vitamin C, in quantities even higher than that of orange. Among peppers, the red one is the richest in vitamin C of all.
Radish. Thanks to its high content of trace elements, it provides vitamins and minerals to our body. Rich in sulfur (which contributes to its spicy note), it also stimulates digestion.
Arugula. It has a slightly spicy taste. An excellent source of vitamin K and vitamin B9, it also has remarkable antioxidant properties.
Zucchini. It is rich in flavonoids, very useful in the prevention of various diseases.
Cover image from https://www.ecobiorevolution.it/frutta-e-verdura-di-stagione-la-spesa-di-agosto/
Professional journalist since January 1995, she has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and magazines (NumeroUno, Il Salvagente). Author of journalistic investigations on food, she published the book 'Reading labels to know what we eat'.
