by Dr. Stacie Stephenson
What is it about a cold slice of watermelon on a hot afternoon, or a ripe, juicy tomato freshly sliced, or bright, sweet green peas plucked straight from the pod? When you choose the vegetables and fruits that peak in the summer season, you are choosing something special. Summer produce isn’t just deliciously fresh and flavorful. It is practically custom-made for exactly what your body needs during those sunny, steamy July and August days. There is no easier, or more delectable, path to health and beauty this summer than loading your plate with summer’s bounty.
Summer Skin and Cell Protection
Summer means more sun exposure, more outdoor activity and more oxidative stress, which occurs when unstable molecules called free radicals accumulate faster than the body can neutralize them. Free radicals are unstable because they are missing an electron, so they roam about the body, doing damage by stealing electrons from other molecules. This can cause tissue damage and inflammation.
Guess what causes those free radicals? Among other things, UV exposure, excessive heat and increased physical activity (as well as a diet high in ultra-processed foods). Fortunately, just when you need them most, free-radical-neutralizing antioxidants and polyphenols can show up in your system if you are eating lots of fresh summer vegetables and fruits.
Antioxidants are molecules that donate an electron to those destructive free radicals, neutralizing the damage they would have caused. While your body produces some antioxidants, you get many more from the foods you choose to eat. The superstar antioxidants include vitamin C, vitamin E, carotenoids (which give orange, red and yellow produce their color), selenium and zinc. While we used to think antioxidant supplements were useful, we now know that whole-food sources of antioxidants are much more beneficial.
Cue those tomatoes, carrots and bell peppers. Watermelon and tomatoes are rich in lycopene, a powerful antioxidant that has been associated with skin protection against UV damage and cardiovascular health. Research has associated increased tomato consumption with better protection against UV damage (but also wear your sunblock!). Red, orange and yellow bell peppers are loaded with carotenoids and vitamin C, both of which support skin integrity and immune function.
Many polyphenols also function as antioxidants, but in addition to neutralizing free radicals, polyphenols help tamp down inflammation, boost the work of beneficial gut microbes, and protect against the kind of cellular damage associated with both aging and chronic disease. Great sources for polyphenols include blueberries, blackberries, cherries and strawberries, all concentrated sources known for protecting the brain and heart, as well as reducing inflammation. Grapes, especially red and purple varieties, deliver resveratrol, a polyphenol that research has shown to be associated with healthy aging and cardiovascular resilience.
As for beauty, polyphenol-rich foods have been associated with improved skin elasticity and reduced oxidative damage to skin cells, as well as making skin look clearer, less irritated and less wrinkled, thanks to the anti-inflammatory action. Polyphenols can improve the look of your skin from the inside out, making you look dewy, glowy and younger.
Here’s the takeaway: The more color on your plate, the broader the range of antioxidants and polyphenols you are getting. Summer makes this easy.
The Nutrients Summer Bodies Need
Beyond antioxidants and polyphenols, summer produce delivers a jackpot of vitamins and minerals that support everything from energy production to immune function to skin health.
Vitamin C deserves special mention. Yes, it is an antioxidant, but it is also essential for collagen synthesis, which is the structural component that keeps skin firm and resilient. You can’t store much vitamin C, so you need to eat vitamin C-rich foods every day, and there is no better time to get the sunshine vitamin than in summer. Find vitamin C in bell peppers, strawberries, kiwi and broccoli.
B vitamins, which are abundant in leafy greens like spinach, kale and chard, support energy metabolism and nervous system function. During these active summer months, you need that energy more than ever. A calmer nervous system doesn’t hurt either, especially on family vacations.
Dark leafy greens, as well as avocados and figs, also contain magnesium, a mineral that can get depleted in the heat through sweating. You’ll sleep better, your muscles will work better and you’ll feel less stressed-out with a steady source of magnesium.
Potassium is important for electrolyte balance, which can also be problematic when you’ve been sweating a lot and not drinking enough water. Find this mineral in watermelon, cantaloupe, avocados, tomatoes and peaches.
A Surprising Source of Hydration
Speaking of water, summer produce is so juicy that it can be a source of hydration, enhancing what you get from the water that you should be drinking regularly. You can get meaningful hydration from summer fruits and vegetables. For example, watermelon is about 92 percent water, along with a nice dose of vitamin C, potassium and lycopene, and cucumbers are about 96 percent water, along with silica, which is a boon for both your skin and your joints. Other hydrating summer vegetables and fruits include strawberries, peaches, celery, zucchini and tomatoes.
Even mild dehydration has been associated with reduced energy, impaired concentration, headaches, and skin that looks dull and less plump. Prioritizing hydrating produce alongside adequate water intake can help you stay energetic, sharp and fresh.
Just don’t think juicy produce is a reason to skip the water—in fact, you should up your water intake when the temperature rises. Consider the hydration you get from summer produce to be a fringe benefit.
Keep It Moving
An underappreciated element of vegetables and fruits is fiber. It may not be as glamorous as vibrant colors or juicy sweetness, but fiber is essential for detoxification, a well-fed microbiome and staying regular.
Digestive issues are a common side effect of new routines and summer travel, so fiber is important at this time of year. The best sources of fiber in the summer are raspberries, blackberries, figs, pears, apples, plums, peaches and that summer celebrity, corn on the cob. You’ll get fiber right along with all the nutrients, polyphenols and antioxidant benefits of these foods.
A fiber-rich diet has also been consistently associated with better immune function, mood, skin health and reduced inflammation. It can help lower cholesterol, stabilize blood sugar and help with weight loss, if that is your goal. Fiber makes you feel full sooner, so you may naturally and effortlessly eat less.
So here’s my summer health and beauty prescription for you: Visit the farmers market, u-pick farms or roadside stands this summer, and eat as much seasonal food as you can. Swapping fresh produce for junk food will help you to feel healthy, more energetic and more vibrant, with every ripe and colorful bite. drstaciestephenson.com
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