Summer is a beautiful season that offers many fruits and vegetables, which nourish our bodies with essential vitamins and minerals. Summer products offer significant health benefits, such as a healthy immune system, reducing inflammation in the body, lowering blood cholesterol, and preventing chronic diseases such as cancer. However, more research is needed to fully understand their role in preventing diseases such as arthritis and gout. This article contains some summer foods and their health benefits.

Bell peppers
Bell peppers are mostly made up of water and carbs, with most of the carbs being sugars like glucose and fructose. They are also rich in fiber. Bell peppers are rich in vitamins and minerals, including vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, and vitamin A. These nutrients are important for various functions in the body, such as immune health, blood cell formation, bone health, heart health, and nerve and muscle function. Red bell peppers are particularly high in pro-vitamin A, which the body converts into vitamin A. Furthermore, bell peppers have many antioxidants, especially carotenoids, which are more abundant in ripe ones. The main compounds in bell peppers are capsanthin, which is high in red bell peppers; violaxanthin, which is most common in yellow bell peppers; lutein, which is abundant in green and black bell peppers; and quercetin.

Blackberries
Blackberries are a good source of vitamin C, vitamin K, and manganese. Vitamin C helps your immune system, heals wounds, and helps your body absorb iron. It also acts as an antioxidant, which fights free radicals that can cause cancer. Vitamin K is important for blood clotting and bone health. Manganese helps with energy production, cell protection, immunity, bone growth, reproduction, and blood clotting. Additionally, blackberries are known for their high levels of antioxidants called polyphenols. These antioxidants help fight stress by destroying unstable molecules called free radicals before they can damage your cells. Furthermore, blackberries contain a polyphenol called anthocyanin, which may help treat inflammation. Inflammation is your body’s response to unnatural forces, and chronic inflammation can lead to cancer, heart disease, pulmonary disease, and type 2 diabetes. Anthocyanins may also help with cardiovascular disease, which can cause heart attacks, kidney disease, peripheral artery disease, stroke, and chest pain.

Cherries
Cherries are packed with nutrients such as vitamin C, potassium, copper, and manganese. These nutrients are important for maintaining a healthy immune system, skin, muscles, nerves, and blood pressure. Cherries also contain fiber, B vitamins, magnesium, copper, and vitamin K. They are rich in antioxidants and anti-inflammatory compounds, which can help reduce the risk of chronic diseases and promote overall health. Moreover, research has shown that cherries contain compounds that can help reduce muscle pain, damage, and inflammation caused by exercise. Some studies suggest that cherry products can also improve exercise performance. However, most of these studies used concentrated cherry products like juice and powder, so it’s unclear how many fresh cherries you would need to eat to get the same benefits. Furthermore, cherries can help reduce symptoms of arthritis and gout because they have strong anti-inflammatory effects. Arthritis is a condition that causes joint pain and swelling, while gout is a type of arthritis caused by too much uric acid in the body. Eating cherries can also help improve your sleep. This is because cherries have a lot of plant compounds and melatonin, which help regulate your sleep-wake cycle. However, more research is needed to understand how cherries can benefit sleep.

Eggplant
Eggplants are a healthy food because they contain many vitamins and minerals, including manganese, folate, potassium, vitamin K, and vitamin C. Eggplants also have small amounts of niacin, magnesium, and copper. Furthermore, they have anthocyanins, which are antioxidants that can protect cells. Additionally, some studies on animals suggest that eggplants can help the heart and lower cholesterol and triglycerides, but more research on humans is needed. Moreover, eggplant contains substances that may help fight cancer cells. One of these substances is called solasodine rhamnosyl glycosides (SRGs). Studies on animals have shown that SRGs can kill cancer cells and reduce the recurrence of certain types of cancer. Applying SRGs directly to the skin has been found to be especially effective against skin cancer. Eating more fruits and vegetables, including eggplant, may also protect against certain types of cancer. However, more research is needed to determine how eggplant compounds specifically affect cancer in humans.

Lemons
Lemons are a good source of vitamin C, which is important for heart health. Eating fruits and vegetables rich in vitamin C can reduce the risk of heart disease and stroke. Due to its richness in vitamin C, iron is better absorbed, which may result in preventing anemia. Furthermore, the fiber and plant compounds in lemons can also lower some risk factors for heart disease. Additionally, lemon juice may help prevent kidney stones, but more research is needed. Also, some plant compounds found in lemons may have anticancer effects, but more research is needed to confirm this.

Okra
Okra is rich in vitamins and minerals, including magnesium, folate, vitamin A, vitamin C, vitamin K, and vitamin B6. It is especially high in vitamins C and K1, which are important for immune function and blood clotting. It also contains antioxidants, such as polyphenols, flavonoids, and vitamins A and C, which help protect against damage from harmful molecules. Eating a diet high in polyphenols may improve heart health and brain function. Furthermore, animal research suggests that okra may help lower blood cholesterol levels by binding to cholesterol in the gut. Moreover, okra contains a protein called lectin, which has been found to inhibit the growth of human cancer cells in test-tube studies. One study on breast cancer cells showed that the lectin in okra could potentially prevent cancer cell growth by up to 63%. Another study on mouse melanoma cells found that okra extract caused cancer cell death. However, it is important to note that these studies were conducted in test tubes using concentrated and extracted components of okra. Further research involving humans is needed before any definitive conclusions can be drawn.

Peaches
Peaches are a great source of vitamins, minerals, and plant compounds that are good for your body. It contains vitamins C, A, E, and K, as well as potassium, niacin, copper, and manganese. Peaches are also rich in antioxidants. Additionally, peaches contain fiber, which is good for digestion and gut health. Studies suggest that compounds found in peaches may improve skin texture and protect against UV damage. However, more research is needed to confirm these benefits in humans.
Furthermore, peaches contain beneficial plant compounds that may help prevent certain types of cancer. The skin and flesh of peaches are rich in antioxidants like carotenoids and caffeic acid, which have been found to have anticancer properties. Research has also shown that compounds in peach seeds can limit the growth of non-cancerous skin tumors and prevent them from becoming cancerous. Peaches are also high in polyphenols, which have been shown to reduce the growth and spread of cancer cells in test-tube studies. These polyphenols may even be able to kill cancer cells without harming healthy cells. Animal studies have shown that consuming two to three peaches a day can provide a similar amount of polyphenols as used in the studies. In one study, postmenopausal women who ate at least 2 peaches or nectarines each day had a 41% lower risk of breast cancer over 24 years. However, more research is needed, as there have been few studies conducted on humans.

Strawberries
Fresh strawberries have a low carbohydrate content. Most of the carbs in strawberries come from simple sugars like glucose, fructose, and sucrose, but they also contain a good amount of fiber. Strawberries have a low glycemic index score of 40, meaning they don’t cause significant spikes in blood sugar levels and are safe for people with diabetes. Fiber is important for feeding the good bacteria in your gut, improving digestive health, aiding in weight loss, and preventing diseases. Furthermore, they contain many important vitamins and minerals, including vitamin C, which helps with immune and skin health; manganese, which is important for various body processes; folate (vitamin B9), which is essential for tissue growth and cell function, especially for pregnant women; and potassium, which regulates blood pressure. Strawberries also contain smaller amounts of iron, copper, magnesium, phosphorus, and vitamins B6, K, and E. They are also rich in antioxidants and beneficial plant compounds, including pelargonidin, which gives strawberries their bright red color; ellagic acid; ellagitannins; and procyanidins, which are antioxidants found in strawberry flesh and seeds.

Tomatoes
Tomatoes are a great source of vitamins and minerals. They contain vitamin C, potassium, vitamin K1, and folate, or vitamin B9. These nutrients are important for numerous functions in the body, such as controlling blood pressure, preventing heart disease, bone health, and cell function. Tomatoes also contain plant compounds such as lycopene and beta-carotene, which are converted into vitamin A. Moreover, tomatoes contain naringenin, a flavonoid found in tomato skin that has been shown to decrease inflammation and protect against various diseases in mice. The rich color of tomatoes is due to chlorophyll and carotenoids like lycopene. As tomatoes ripen, the chlorophyll (green) is degraded and the carotenoids (red) are synthesized. In addition, research indicates that consuming tomatoes and tomato products can lower the chances of developing heart disease and certain types of cancer.

Watermelon
Watermelon is a low-calorie fruit that is packed with nutrients. It contains vitamin C, potassium, vitamin A, and vitamin B6. Watermelon also contains lycopene, a natural compound with antioxidant properties. Lycopene has been shown to reduce the risk of cancer, heart disease, and age-related eye disorders. It protects your cells from damage and may even lower blood pressure when consumed regularly. Watermelon is also high in water content and contains a small amount of fiber, which helps with digestion. Furthermore, watermelon rinds are lower in sugar and higher in fiber than the flesh and contain L-citrulline, which may reduce blood pressure and improve athletic performance.

Sources:
https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
https://www.healthline.com/nutrition/foods/bell-peppers#benefits
https://health.clevelandclinic.org/benefits-of-blackberries/
https://www.healthline.com/nutrition/cherries-benefits#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/eggplant-benefits#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/6-lemon-health-benefits#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/okra-health-benefits#TOC_TITLE_HDR_8
https://www.healthline.com/nutrition/peach-fruit-benefits#TOC_TITLE_HDR_9
https://www.healthline.com/nutrition/foods/strawberries#plant-compounds
https://www.healthline.com/nutrition/foods/tomatoes#benefits
https://www.nwhealth.edu/news/11-top-watermelon-health-benefits/