Superfood Staples for a Healthy Summer

The food choices you make every day affect your health—how you feel today and in the future. Combined with physical activity, a diet filled with nutrient-rich foods can keep you energized while supporting a healthy weight and reducing your risk of chronic disease. On the flip side, studies show that the growing number of Americans opting for a diet high in ultra processed food has contributed to an alarming rise in obesity.¹  In fact, the World Health Organization notes that about 43 percent of adults are overweight. Of those, 16 percent are technically considered to be obese. Together, that translates to 1 in every 8 people.²

The good news? Summer offers a bounty of tasty superfoods that can provide a wealth of vitamins, minerals, and other nutrients that can help you manage your weight, improve your health, and reduce your risk of disease.

Superfoods Defined

What makes a food “super?” It’s nutrient dense and typically provides health benefits such as improved heart health, strengthened immunity, and reduced inflammation—all attributes that can lower your risk of numerous chronic illnesses.³ While superfoods aren’t a cure-all, swapping out ultra processed foods like chips, cookies, or fast food for the superfoods below can be an easy way to give your health a delicious and nutritious boost.

Top 10 Superfoods

Level up your nutrient intake by incorporating some or all of these superfoods into your everyday meals.

Avocados. Originally enjoyed by the Aztecs in ancient Mexico, avocados are packed with fiber, vitamins B5, B6, C, K, folate, potassium, and healthy fats. Studies show that they reduce the risk of cardiovascular disease, improve cognition, and support a healthy weight and a balanced gut.⁴ Besides guac or avocado toast, you can also add avocado to a salad, a smoothie, or on top of a burger to up the flavor and add a little creaminess.

Berries. These richly colored fruits are high in polyphenols, fiber, and micronutrients that help improve cholesterol and glucose metabolism (the technical term for how your body breaks down sugar).⁵  Berries get bonus points for their ability to help prevent a future age-related neurodegenerative disease while improving both motor and cognitive functions in the here and now.⁶

Dark leafy greens. From arugula to kale to spinach, dark leafy greens are a good source of vitamins A, C, E, and K1, as well as folate, lutein, calcium, iron, and magnesium.⁷ Dark leafy greens have been found to protect against cardiovascular disease, diabetes, and cellular damage while supporting cognition and bone health.^8,9

Extra virgin olive oil (EVOO). An excellent source of vitamin E, polyphenols, and monounsaturated fatty acids, EVOO is also high in antioxidants, particularly oleuropein.¹⁰ These components contribute to improved blood pressure and cholesterol, reduced inflammation, and better brain health.¹¹ Swap unhealthy seed oil or margarine for EVOO when cooking or use it to drizzle over dark leafy greens for even more nutritional power.

Green tea. Green tea leaves are loaded with catechin, an potent antioxidant that helps protect against cellular damage. Studies show that regularly enjoying green tea—hot or cold—supports heart health, cognitive function, stress reduction, and autophagy (your body’s cellular recycling process).¹²

Herbs. Fresh herbs like basil, cilantro, and rosemary can up the flavor of summer meals while adding a healthy dose of antioxidants and anti-inflammatory compounds. Many studies confirm that, when used liberally in meals, these bioactive compounds can help prevent or reduce the risk of multiple chronic conditions such as cardiovascular disease, diabetes, obesity, and respiratory problems.¹³

Nuts and seeds. These crunchy, fiber-rich morsels are packed with healthy fats, minerals, and vitamins. Noshing on a handful each day can support healthy cholesterol levels and reduce the odds of developing cardiovascular disease, including atrial fibrillation, coronary heart disease, and stroke. They also reduce all-cause mortality by an impressive 22 percent. Plus, nuts and seeds are a useful tool for healthy weight loss as they increase the feelings of fullness.¹⁴

Pineapple. Not only is this tropical treasure one of nature’s best sweets, it’s also a powerhouse of nutrition, providing vitamins C, B1, B6, and folate, as well as copper, manganese, and potassium. Pineapple also delivers a unique enzyme called bromelain. Bromelain acts as a natural antioxidant and anti-inflammatory that can aid in digestion. It’s also been shown to support a healthy immune system to help you stay healthy all summer long.¹⁵

Salmon. Rich in omega-3 fatty acids, salmon can help keep your blood pressure and cholesterol in a healthy range.¹⁶  What’s more, a specific type of omega-3 called docosahexaenoic acid (DHA) may have brain-preserving potential. One clinical trial involving 57 elderly participants found that eating DHA-rich salmon at least once per week improved memory and cognition.¹⁷

Watermelon. Thanks to this summer staple’s high water content, watermelon can help you stay hydrated during the sweltering summer months. This juicy fruit also contains antioxidants like vitamins A and C , as well as citrulline, an amino acid shown to improve blood flow, lower blood pressure, and protect arteries.¹⁸ Watermelon is also a great source of lycopene, an antioxidant that offers up some protection against the sun’s harmful rays and help guard against sun-induced skin aging.¹⁹

Try a Superfoods Supplement

Busy summer days can sometimes mean skipping meals or grabbing something less-than-healthy on the run. Fortunately, you can still manage to fit superfoods into a packed summer schedule with a powdered greens drink mix. According to the Cleveland Clinic, powdered greens can help you meet your daily veggie quota while also upping your energy and improving your heart, gut, and immune health.²⁰ Simply add your powdered greens drink mix to a glass of juice or a smoothie for a quick and easy superfoods boost.

What should you look for when choosing a powdered greens drink mix? Seek a product that prioritizes nutrient density and contains clinically-studied, primarily organic, ingredients. To get the biggest bang for your buck, check the Supplement Facts label for superfoods like barley grass, chlorella, kelp, and wheatgrass to support your cardiovascular and immune health.^21,22 You can also give your digestive track some love with brown rice and inulin. Both of these fiber-rich ingredients provide a healthy dose of prebiotics that feed the beneficial bacteria in your gut.²³

There’s no reason to let your healthy eating slip during warm-weather months. Making sure you stay consistent with your eating habits during the summer ensures both short-term and long-term health benefits. Remember, being healthy shouldn’t be a chore, especially in summer!

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2. Obesity and overweight. World Health Organization. 2025. Available at: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight – :~:text=In 2022, 1 in 8,who were living with obesity
3. Yao LH, Jiang YM, Shi J, Tomás-Barberán FA, Datta N, Singanusong R, Chen SS. Flavonoids in food and their health benefits. Plant Foods for Human Nutrition. 2004;59(3):113-22.
4. Dreher ML, Cheng FW, Ford NA. A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms. 2021;13(12):4376.
5. Basu A, Rhone M, Lyons TJ. Berries: emerging impact on cardiovascular health. Nutrition Reviews. 2010;68(3):168-77.
6. Subash S, Essa MM, Al-Adawi S, et al. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regeneration Research. 2014;9(16):1557-66.
7. Yan L. Dark green leafy vegetables. USDA. 2023. Available at: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables#:~:text=The%20vitamin%20K%20contents%20of,the%20best%20cancer%2Dpreventing%20foods.
8. Knez M, Mattas K, Gurinovic M, et al. Revealing the power of green leafy vegetables: Cultivating diversity for health, environmental benefits, and sustainability. Global Food Security. 2024;43:100816.
9. Morris MC, Wang Y, Barnes LL, et al. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. 2018;90(3):e214-e222.
10. Lanza B, Ninfali P. Antioxidants in extra virgin olive oil and table olives: connections between agriculture and processing for health choices. Antioxidants (Basel). 2020;9(1):41.
11. Flynn MM, Tierney A, Itsiopoulos C. Is extra virgin olive oil the critical ingredient driving the health benefits of a Mediterranean diet? A narrative review. 2023;15(13):2916.
12. Prasanth MI, Sivamaruthi BS, Chaiyasut C, et al. A review of the role of green tea (Camellia sinensis) in antiphotoaging, stress resistance, neuroprotection, and autophagy. 2019;11(2):474.
13. Al-Habsi N, Al-Khalili M, Haque SA, et al. Herbs and spices as functional food ingredients: A comprehensive review of their therapeutic properties, antioxidant and antimicrobial activities, and applications in food preservation. Journal of Functional Foods. 2025;129:106882.
14. Balakrishna R, Bjørnerud T, Bemanian M, et al. Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Advanced Nutrition. 2022;13(6):2136-48.
15. Kansakar U, Trimarco V, Manzi MV, et al. Exploring the therapeutic potential of bromelain: Applications, benefits, and mechanisms. 2024;16(13):2060.
16. Lara JJ, Economou M, Wallace AM, et al. Benefits of salmon eating on traditional and novel vascular risk factors in young, non-obese healthy subjects. 2007;193(1):213-21.
17. Kühn L, MacIntyre UE, Kotzé C, et al. Twelve weeks of additional fish intake improves the cognition of cognitively intact, resource-limited elderly people: A randomized control trial. Journal of Nutrition, Health, and Aging. 2022;26(2):119-26.
18. Allerton TD, Proctor DN, Stephens JM, et al. l-Citrulline supplementation: Impact on cardiometabolic health.Nutrients. 2018;10(7):921.
19. Zhang X, Zhou Q, Qi Y, et al. The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials. Critical Reviews in Food Science and Nutrition. 2024;64(18):6198-217.
20. Powdered greens: Do they really work? Cleveland Clinic. Available at: https://health.clevelandclinic.org/do-powdered-greens-work
21. Bito T, Okumura E, Fujishima M, et al. Potential ofChlorella as a dietary supplement to promote human health. Nutrients. 2020;12(9):2524.
22. Zeng Y, Pu X, Yang J, et al. Preventive and therapeutic role of functional ingredients of barley grass for chronic diseases in human beings. Oxidative Medicine and Cellular Longevity. 2018;2018:3232080.
23. Hutchinson NT, Wang SS, Rund LA, et al. Effects of an inulin fiber diet on the gut microbiome, colon, and inflammatory biomarkers in aged mice. Experimental Gerontology. 2023;176:112164.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.