The summer sunshine and warmer weather are hardly the only perks that come along with the months between June and September. In fact, there is much to look forward to in the produce department, as farmers markets and grocery stores are stocked to the brim with vibrant, summer superfoods of seasonal fruits and vegetables. Loaded with essential vitamins, minerals and antioxidants and at the peak of their ripeness. 

Incorporating these superfoods into your diet during the summer timeframe is key. This is when they’re locally produced, which translates to better taste and texture compared to produce that is shipped long distances or stored for extended periods, explains Lisa Richards, C.N.C., nutritionist and author of The Candida Diet. She also points out that consuming seasonal foods also supports local farmers, which promotes sustainability within the community by reducing carbon footprint associated with transportation and storage. 

“Seasonal eating encourages variety in our diets, allowing us to enjoy different flavors and textures throughout the year while staying connected to the natural rhythms of the seasons,” Richards says. “Ultimately, incorporating seasonal produce into our diets during the summer not only enhances nutritional intake and taste but also supports environmental sustainability and local economies.”

Below, we’re sharing the superfoods you should be shopping for this summer if you want the freshest, most locally produced and most delicious produce around. 

Your Summer Superfoods Shopping List

Berries

All sorts of berries, such as strawberries, blueberries, raspberries, cranberries and blackberries, are wonderful summer superfoods that grow abundantly in various regions throughout  the U.S. and worldwide. “Aside from being high in vitamin C, the deep red, blue, and purple pigments found in all berries come from a group of water-soluble flavonoid antioxidants called anthocyanins, which help to neutralize free radicals (substances that cause cell damage and aging),” says functional dietitian Jenna Volpe, RDN, LD, CLT. “Anthocyanins are shown to help reduce inflammation and subsequently help reduce the risk of cardiovascular diseases as well as neurodegenerative disorders like Alzheimer’s.”

Stone fruits

Stone fruits have a pit in the center, so think peaches, nectarines, plums and cherries, which are all at their peak ripeness during summer. This means they’re bursting with flavor, naturally sweeter, and often more affordable compared to off-season. They’re loaded with vitamins A and C, which boost your immune system and overall health, and also offer a healthy dose of beta-carotene, which helps with eye health. 

Leafy greens

You know how important it is to get your greens and, lucky for you, many of them are in-season during summer, such as spinach, kale, and Swiss chard. They can be surprisingly hydrating, thanks to their high water content, and contain a slew of nutrients like vitamins A, C, and K. You can enjoy these greens in a salad, light soup, side dish or blended in a smoothie. 

Melons

Melons like watermelon, cantaloup and honeydew are at their peak freshness and flavor during the summer months. Since they contain a high water content—over 90 percent in watermelons!—they’re quite hydrating. They’re also a great source of vitamins A and C. Enjoy melons as a sweet and savory addition to a salad, grilled for a smoky twist, frozen as an ice pop alternative or infused in water for some added flavor. 

Tomatoes

You can see the difference in the quality of tomatoes during summer versus other seasons—and you bet you can notice the difference in taste. During summer, tomatoes ripen naturally on the vine, resulting in superior taste and aroma. Tomatoes are a great source of vitamin C and lycopene, an antioxidant linked to heart health and cancer prevention. 

Butternut squash

Butternut squash is naturally rich in the orange pigment beta-carotene, which is the antioxidant precursor to vitamin A and helps optimize immunity, explains Volpe. “Butternut squash is also a great source of fiber (for gut health), carbohydrates (for energy), and some vitamin C as well, for immunity and anti-inflammatory benefits,” she adds.

Grapes

Grapes definitely deserve a spot in your shopping cart during summer. They’re made from mostly water (82 percent) so they can help you stay hydrated on hot days. They’re loaded with good-for-you nutrients like vitamins C and K as well as antioxidants that help protect cells from damage. Grapes go well on cheese platters, in salads, frozen or even as a desert. 

Corn

Corn is not only fun to grill during summer, but it’s more flavorful. This is the peak season for fresh, sweet corn, bursting with natural sugars that supermarket, off-season options just can’t compete with. Corn is super hydrating, as it contains about 75 percent water and can be cooked and enjoyed in so many different ways. 

Avocado

“Avocados are another summer superfood known for their healthy fats, fiber, and potassium, contributing to cardiovascular health and satiety,” says Richards. In order for avocado to grow, it requires warm temperatures, which is why they’re in-season during summer. They contain healthy fats, mostly monounsaturated fats, which can actually help keep you full for longer. Enjoy avocados in salads, guacamole, cold soups or summer sauces or dressings.