Sunshine and farmers’ markets — July has plenty of both. That means a mid-summer bounty with a variety of options to enhance your meals with vibrant colors and nutritious ingredients.
Let’s explore the produce that’s in season this July and discover how to make the most of it.
- Corn on the cob
If you don’t have corn on the cob at your summer barbecue, is it really a barbecue? This summer staple is as versatile as it is delicious. Plus, it has 2.4 g of fiber, is high in vitamin B, and has antioxidants like lutein and zeaxanthin, which support cardiovascular health.
Key Nutrition Benefit
- Carbs: Need some energy this summer? The complex carbohydrates in corn provide a steady energy release, making it an excellent choice for active individuals.
- Cucumbers
Cool and crisp, cucumbers are perfect refreshing snacks or additions to summer salads. Varieties like Persian and lemon cucumbers are especially tender and require little preparation. Plus, they’re loaded with vitamin K and antioxidants like beta-carotene, which help combat oxidative stress.
Key Nutrition Benefit
- Hydration and weight management: Low in calories and high in water (they’re 96% water), cucumbers are perfect for keeping you hydrated and full, while still supporting your summer body goals.
- Bell peppers
Bell peppers reach their peak sweetness in July. Their vibrant colors and crunchy texture make them ideal for salads, stir-fries, or stuffed with grains and proteins. Roasting them enhances their natural sweetness and adds depth to dishes.
Key Nutrition Benefit
- Vitamin C: Tired of citrus fruits for vitamin C? One medium bell pepper has more than 150% of your daily amount of the nutrient.
- Peaches
Maybe we take them for granted or overlook them for other fruits, but peaches are at their prime in July. Enjoy them fresh, grilled, or baked into desserts like cobblers and crisps. Their natural sweetness also makes them a great addition to smoothies and fruit salads.
Key Nutrition Benefit
- Skin health: Getting out in the summer sun can do a number on your skin. Fortunately, peaches have plenty of vitamins A and C., which can contribute to healthy skin and may protect against sun damage.
- Watermelon
How could any summer produce list not include watermelon?! Its high-water content makes it hydrating and perfect for picnics and barbecues. Choose a watermelon that’s heavy for its size and has a uniform shape for the best flavor.
Key Nutrition Benefit
- Muscle recovery: Honestly, watermelons are hardly the most nutritious produce, aside from being extremely high in water content (92% of it). But did you know it also contains the amino acid citrulline, which may help reduce muscle soreness after exercise?
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