Top 8 Summer Superfoods, as Recommended by Registered Dietitians

Summer is undoubtedly one of the best seasons for enjoying fresh, seasonal produce, making it an ideal time to indulge in superfoods. While 'superfood' isn’t a scientific term, nutritionists use it to describe foods that are highly nutrient-dense and packed with multiple health benefits. Superfoods can help strengthen your immune system, improve gut health, and much more. Many superfoods are incredibly versatile, like blueberries and tomatoes, and can easily be incorporated into countless dishes, so you never tire of them. Think blueberry muffins and marinara sauce! Below are the top summer superfoods to stock up on, as recommended by registered dietitians.

Cherries

Nothing compares to a sweet, ripe cherry in the summertime. 'Cherries are perfect for snacking by the pool, and they’re incredibly portable,' says Joanna Gregg, RD at MyFitnessPal. 'They’re packed with antioxidants that help reduce inflammation and protect cells from damage.' Additionally, cherries are a good source of potassium and vitamin C. 'Cherries have a lower glycemic index than many other fruits,' notes Jennifer House MSc, RD, and founder of First Step Nutrition. 'They are abundant in polyphenol compounds, which could help protect against metabolic syndrome. Plus, cherries contain anthocyanins, which may contribute to brain health and guard against cancer.'

Sweet Corn

Is there any summer dish that isn’t made better with corn in some form? Yes, corn is indeed a summer superfood. 'Corn is packed with essential vitamins and minerals, and one medium ear provides 2 grams of fiber,' says Gregg, adding that this fiber serves as prebiotics, supporting digestion and overall gut health.

Tomatoes

A variety of tomatoes is not only a treat for your taste buds but also beneficial for your health. 'Tomatoes owe their vibrant red color to lycopene, a powerful antioxidant that helps reduce inflammation in the body and may aid in managing conditions like diabetes, skin and bone diseases, heart issues, and even certain cancers, according to a 2020 review in Antioxidants,' explains Lauren Fleck, MS, RD. Another antioxidant, lutein, is linked to better eye health, heart health, and long-term cognitive function, notes Gregg. She suggests adding fresh tomatoes to salads or sandwiches, or enjoying small ones as a snack. 'Tomatoes are at their peak during the summer. Seasonal produce is not only more affordable but also maximized in both nutrition and taste,' adds Mia Syn, MS RDN. 'Tomatoes are about 95 percent water, which helps with hydration, especially during the hot summer months.'

Mint

This abundant herb is not only a flavorful addition to summer dishes and drinks but also a superfood. 'Mint is a fragrant herb that’s in-season throughout the summer, packed with nutrients like vitamin A and other antioxidants that help protect against cell damage,' says Fleck.

A 2022 review in the Journal of Herbal Medicine suggests that menthol, a primary component of mint leaves, may help alleviate mild digestive issues such as gas, bloating, and indigestion. 'Incorporating mint into your diet is a simple way to promote healthy digestion during your summer picnics and cookouts,' says Fleck. She recommends adding it to fruit salads, sparkling water, or brewing it for hot or iced tea.

Mushrooms

Enjoy plenty of mushrooms this summer! 'Mushrooms are one of the rare food sources of vitamin D,' explains House. 'They’re low in calories but rich in 12 essential vitamins and minerals. Mushrooms also contain ergothioneine, an amino acid with antioxidant properties that support brain health. Grilled portobello mushrooms are a fantastic alternative to burger buns or burgers during the summer season.'

Greek Yogurt

'Greek yogurt is packed with protein, which is a filling macronutrient that supports weight management and helps maintain lean muscle mass,' says Syn. 'It’s also a great source of calcium, vital for bone health. Additionally, yogurt naturally contains probiotics, beneficial bacteria that aid digestion and support the immune system. I recommend Chobani Greek yogurt because it allows you to enjoy its health benefits in delicious and versatile ways.' Greek yogurt is also perfect for pairing with summer fruits like cherries or using in dressings, dips, marinades, smoothies, and much more.

Pistachios

'Pistachios are one of the rare plant-based sources of complete protein, offering 6 grams per serving,' says Syn. 'They also provide healthy fats and are a good source of fiber. A recent study from Cornell University discovered that pistachios are exceptionally high in antioxidants. In fact, their antioxidant content is comparable to other well-known antioxidant-rich foods like pomegranates, blueberries, and red wine.'

Blueberries

Stock up on blueberries all season long – they’re incredibly good for you. 'Anthocyanins, the antioxidants that give blueberries their rich color, offer a range of health benefits, including preventing type 2 diabetes, heart disease, cognitive decline, and supporting a healthy gut,' says Fleck. 'A 2024 study published in Frontiers in Nutrition suggests that blueberries may also aid in muscle recovery after intense summer activities.' Toss them into yogurt, salads, and smoothies, or simply savor them as a snack on their own.