Summer Superfoods

The summer season is packed with fresh vegetables and fruits that all seem to be superfoods. They are, but some are more super than others. In the summer, if you have to choose, pick these:

Carrots

Most carrots are orange, but did you know that heirloom varieties also come in purple, yellow, red, and white? Each color offers a different variety of powerful antioxidants, a great reason to explore local farmers’ markets when they’re in the season. Known for their high beta-carotene content, carrots help prevent oxidative damage and are beneficial in preventing cardiac disease, too. High in vitamin A, biotin, and vitamin K, and loaded with fiber, they’re gorgeous powerhouses of nutrition. Be sure to pull the fresh greens off the tops before storing them, as the greens will remove the moisture from the carrot root, causing them to wilt. (This goes for radishes, too.) We love them steamed lightly and served with herbs and a touch of local honey. We also love our Bunny Juice, a carrot blend that I make a few times a week.

Broccoli

Doesn’t everyone love this veggie? It’s a delicious stand-by with superpower nutritional benefits. A cup of broccoli has more than a full day’s requirements of vitamins C and K and is a good source of vitamin A, chromium, and folate. Broccoli should be lightly steamed to retain its strong nutrient profile; cooking also enhances its cholesterol-lowering benefits. I add broccoli florets to gluten-free pasta to please a posse of boys and create a naturally blended soup from steamed broccoli, broth, onions, and herbs.

Tomatoes

These are my dad’s favorite, and he swears that his Jersey tomatoes are the best. Far be it from me to argue with him. A staple in Italian cuisine, tomatoes is off the charts in the phytonutrient Department, offering high levels of beta-carotene, lycopene, and numerous heart-health benefits. They’re high in vitamins A, C, and K, and biotin. To keep their texture, tomatoes should be stored at room temperature (just ask my Dad), but once ripe, refrigerating them for a day or two will help keep them fresh. Like peppers and eggplants, tomatoes are in the nightshade family. Some people feel foods from this family cause inflammation and joint pain. If you have joint issues, you might wish to remove nightshades for two weeks to see how you feel. It’s possible you’re sensitive to them.

Cucumber

Cucumbers are a personal favorite; light and unassuming; they overrun the garden in late July and August. They’re high in antioxidants, helping to reduce free radicals, and they’re anti-inflammatory as well. Cucumber skin contains silica, a moisturizing benefit that helps with joint issues and hydrates your skin. Cucumbers also provide electrolytes that are much needed in the hot summer months when they grow (Mother Nature is so savvy). They also contain vitamin C, beta-carotene, and manganese. Puree cucumbers, tomatoes, peppers, and a few spring onions for a quick gazpacho, or do what I do: Add them to your juice or green smoothie daily. Just be sure to use organic produce and leave the skins on.

Blueberries

When I learned that blueberries improve memory, I wanted to add them to my diet every day. They also help to regulate blood sugar and are high in a variety of phytonutrients, as well as vitamin D, vitamin K, manganese, and fiber. Try to eat your blueberries fresh and raw to maintain their liquid nutrients. Freezing them works well, too, especially in the summer when they’re abundant, and you have extra. Fresh or frozen blueberries make great smoothies, by themselves or with other fruits.

Water aids digestion (and therefore your metabolism) by helping your body produce adequate stomach acids to process and assimilate nutrients. Efficient digestion may mean you don’t have as many cravings for unhealthy foods. Sufficient water allows the body to move waste by keeping everything soft and easy to pass; it also helps maintain the linings of the stomach and intestinal walls healthy.

Drinking water before meals or snacks reduces hunger by creating a feeling of fullness. Staying hydrated also prevents water retention and bloating. When the body is short on water, it retains what it has. Even though it may seem counterintuitive. When properly hydrated, your body’s metabolism remains regulated and, voila! You’re wearing your favorite shoes and cocktail rings, and you may never have to feel puffy again.

Being hydrated also helps to curb cravings. Often when we think we’re hungry, we’re thirsty, so drinking water before meals and in-between, before cravings set in, could mean that you skip that bag of pretzels or chips.

It might seem far-reaching to give so much credit to something so simple, but if you’re not drinking at least 64 ounces of water a day, especially in the summer heat, you’re most likely facing some of the symptoms I’ve mentioned. The amount of water recommended for daily consumption varies, but experts agree that it depends on your body weight, your activity level, and the time of year. Adding in some extra water is very easy to do, so it’s worth a try. Once again, tune in to what works for you. One clear way to see if you’re properly hydrated, other than checking in on your energy, hunger, and whether or not your rings fit, is to check your urine. If you’re drinking enough, your urine will be a very pale yellow. If it’s yellow or dark yellow, you’re suffering from a lack of water. Drink up!
Unique factors like illness, pregnancy, breastfeeding, extreme sports, or extended periods outdoors in the high heat all call for additional hydration. If that’s you, 64 ounces a day, or the 8 × 8 formula (8 ounces of water eight times a day) is an easy one to remember. It’s a good starting guideline for discovering your personal hydration style.

For me, staying hydrated has to be a conscious effort each day. Like you, I’m busy. I can easily forget to stop what I’m doing and have a glass of water or herbal iced tea. On the days when I don’t bother to drink enough for good hydration, I can see and feel the difference. I get tired and cranky. I have to make a conscious decision to step back and ask myself why I feel that way. Too often, it’s because the water pitcher on my desk is still half-full. When you find yourself feeling irritable or wondering if you can squeeze in a quick nap, ask yourself if you’ve had enough to drink so far. You might be surprised at how quickly a cup of herbal tea or a glass of water improves your mood and perks up your energy level.