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Summer Nutrition: What's In-Season?

Summer Nutrition: What's In-Season?

As the sun heats up and the days grow longer, it's the perfect time to explore the vibrant flavors and nutritional benefits of summer produce. Embracing seasonal eating isn't just about enjoying fresh, delicious food—it's also a smart way to nourish your body during the warmer months.

Why is it important to focus on your nutrition in the summer? With higher temperatures and increased outdoor activities, our bodies have different needs compared to the cooler seasons. Hydration becomes crucial, and choosing foods that are hydrating and packed with essential nutrients can help maintain energy levels and support overall well-being.

In this blog, we delve into the bountiful array of fruits and vegetables that thrive during the summer season. From juicy berries bursting with antioxidants to crisp salads featuring leafy greens and refreshing cucumbers, discover how these seasonal gems can enhance your summer dining experience and contribute to a balanced diet.

If you’re ready to put your health first, start by incorporating in-season produce into your diet. Learn about the health benefits and nutritional value of summer produce below!


Berries (Strawberries, Blueberries, Raspberries)

Nutrients: Rich in antioxidants such as vitamin C, anthocyanins, and flavonoids.

Health Benefits: Support immune function and promote heart health.


Nutrients: Excellent source of vitamin C, potassium, and lycopene (a powerful antioxidant).

Health Benefits: Support skin health and aid in digestion.



Nutrients: High water content, vitamins K and C, and various antioxidants.

Health Benefits: Hydrating, supports hydration and digestion, and may help maintain a healthy weight.


Leafy Greens (Spinach, Kale, Swiss Chard)

Nutrients: Rich in vitamins A, C, and K, folate, and minerals like iron and calcium.

Health Benefits: Support bone health, promote eye health, and boost immune function.

Zucchini and Summer Squash

Nutrients: Good source of vitamins A and C, potassium, and fiber.

Health Benefits: Aid in digestion, support heart health, and may help regulate blood sugar levels.

Bell Peppers

Nutrients: High in vitamin C, vitamin A, and antioxidants like beta-carotene.

Health Benefits: Support immune function and promote skin health.

Stone Fruits (Peaches, Plums, Cherries)

Nutrients: Provide vitamins A and C, fiber, and antioxidants.

Health Benefits: Support heart health and aid in digestion.

Melons (Watermelon, Cantaloupe, Honeydew)

Nutrients: High water content, vitamins A and C, and potassium.

Health Benefits: Hydrating, support skin health, and may help regulate blood pressure.


Nutrients: Good source of fiber, vitamins B5 and B6, and minerals like manganese and magnesium.

Health Benefits: Supports digestive health, provides energy, and may help maintain healthy blood sugar levels.

Herbs (Basil, Mint, Cilantro)

Nutrients: Provide vitamins A and K, antioxidants, and essential oils.

Health Benefits: Aid in digestion, support immune function, and add flavor to dishes without extra calories.


The main idea

Incorporating these seasonal fruits, vegetables, and herbs into your summer diet can not only add variety and flavor to your meals but also provide a range of essential nutrients that support overall health and well-being.


Did you find this article helpful? Join our community for more wellness tips, healthy recipes, how-to videos, yoga and exercise tutorials, and exclusive content created by the Primal Harvest tribe.

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