July 17, 2022

Top 10 Plant-Based Foods to Eat This Summer

It's time to enjoy the summer sun and all the delectable delicacies that go along with it now that the weather is warming up! One of the finest things about summer is the fresh produce. Juicy watermelons, ripe strawberries, luscious peaches, and tomatoes straight from the vine are just a few of the season's treasures. Grilled tofu kebabs or vegetarian burgers are the ideal way to round off a summer BBQ when you're needing something a little heartier after a busy day in the sun.

There are many meals that are ideal for summer dining, but I have selected my top ten favourites. These meals are not only filling but also delicious and appropriate for any summer event.

Specific nutrients for months with warmer weather.

Your nutritional requirements change along with the seasons. You probably spend more time outdoors during the warmer months, engaging in sports, gardening, or other activities that cause you to perspire more. Sweat loss results in a need for replenishment.

The summer sun can also harm your skin if you spend time outside during that period. Wearing sunscreen and sun-protective clothes is the best approach to protect your skin when you're outside, but some foods can help reduce the harm that UV rays do to your skin.

In the summer, your body needs these essential nutrients even more, so be sure to eat plenty of them:

When you perspire, you lose vital electrolytes like sodium, potassium, calcium, and magnesium. Try adding an electrolyte powder to your drink to stay hydrated and replace the important minerals you lose when you sweat.

Vitamin C: According to certain research, vitamin C may help shield skin from UV radiation damage.

After spending the day in the sun, make sure you get plenty of this potent antioxidant.

Since vitamin D is known as the "sunshine vitamin," it may appear as though you wouldn't have to worry about obtaining enough of it throughout the summer. However, research indicates that 42% of Americans lack enough vitamin D. 10. Don't disregard this essential vitamin just because the days are longer and sunnier.

Eat seasonal foods.

Fresh fruits and vegetables are collected in the summer. Seasonal fruits and vegetables are immediately transported from the farm to your table after being gathered at their optimal ripeness. They are therefore more scrumptious and nourishing than vegetables that had to travel across the globe to get to you.

Most of the time, eating seasonal fruits and vegetables also saves you money and helps the local farmers who grow your food.

Eating seasonal, local vegetables has many benefits, but my favourite is that it simply tastes better. Additionally, summer is the best time to buy fresh fruits and vegetables that are simply not accessible at other times of the year.

Produce that is in season offers more nutrients.

The fact that eating in-season provides you with more nutrients than eating out-of-season may surprise you. Fruits and vegetables contain more vitamins, minerals, and antioxidants when they are in s eason.This is so that local food can be picked when it is most ripe and doesn't have to travel as far to get to your table.

Many nutrients start to degrade over time after a fruit or vegetable is selected. As a result, produce that has been transported a long way or kept for a long time has lost some of its nutritional value by the time it gets to your table.

Since summer fruit has a high concentration of vitamins A and C, which are crucial for immunity, skin, and eye health, it is extremely healthy for you. Seasonal fruits and vegetables are a great choice because they have fewer calories and more water than other foods.

If there is a farmer's market close by, visit it to check what's on offer before going to the store. Uncertain of the particular summertime in-season items? The top seasonal summer dishes are listed below for you to add to your list.

This Summer's Top 10 Plant-Based Foods 

1. Watermelon

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Not only is watermelon in season, but it also contains 90% water, making it the ideal summer snack. Watermelon is nourishing and cooling due to its high water content, making it ideal for a hot summer day.

Contrary to popular belief, swallowing the seeds won't cause a watermelon to ripen within your stomach. What's not to love about this classic summer fruit, which is rich in vitamins A and C as well as the potent antioxidant lycopene.


2. Bell peppers

Bell Pepper
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In terms of vitamins A, C, and B-complex, peppers are a good source. Actually, compared to citrus fruits, bell peppers provide substantially more vitamin C. They also contain copper, manganese, and fibre.

Green, yellow, and red is just a few of the colours that bell peppers can be. Actually, unripe green peppers have a less sweet flavour than yellow or red peppers. Some even claim that the flavour of green bell peppers is bitter. Red bell peppers are significantly sweeter and might make a better snack option. Peppers can be roasted, eaten raw, or turned into salsa, regardless of colour.


3. Tomatoes

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Summertime is when tomatoes taste best when they are harvested just off the vine. They are simple to grow in a backyard garden and are packed with antioxidants that could help shield your skin from sun damage.

Lycopene can also be found in abundance in tomatoes (just like watermelons). Generally speaking, a tomato's red colour indicates how much lycopene it contains. 2

On a grilled veggie burger, tomatoes are one of the best foods to eat.


4. Lemon

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Lemons have a sour, acidic flavour. They are renowned for having significant amounts of flavonoids and vitamin C.

Lemons are especially good for plant-based eaters because their high vitamin C content makes it easier for the body to absorb iron when eaten with other plant foods.

Red lentils and leafy greens are two excellent plant-based sources of iron.

Lemon enhances the flavour of both savoury and sweet foods. And always remember to make lemonade when life gives you lemons!

5. Corn


A traditional summertime dish, sweet corn is excellent for picnics and barbecues. If you're lucky enough to live in the Midwest this summer, you won't have a hard time finding sweet corn that tastes great.

In addition to being a staple of the summer, sweet corn has many health advantages. Fibre from corn can aid in regulating digestion and preventing constipation. A and C vitamins, which are crucial for maintaining healthy skin and eyes, are also abundant in them. Corn's potassium content aids in controlling blood pressure.


6. Cucumbers

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The most hydrating and reviving food is cucumber. They are the perfect snack to eat when you are trying to stay hydrated in the summer heat because they are 96 per cent water. 5. While fluids provide the majority of our hydration, foods high in water like cucumbers provide roughly 20%.

In addition to having a lot of water, cucumbers also contain vital electrolytes like potassium and sodium that can help your body recover from a strenuous day in the sun. Vitamins A and C are also present in cucumbers in good amounts.

7. Berries

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Light, hydrating, and high in antioxidants, berries like raspberries, strawberries, and blackberries are the ideal summertime snack. Berries can shield cells from oxidative stress caused by free radicals, according to research. 3 In fact, a study discovered that among regularly consumed fruits, raspberries, blackberries, and blueberries have the highest antioxidant contents.



8. Peaches

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The fruit you must have this summer is peaches. A juicy peach is an ideal item to consume on a hot day because it is sweet and juicy. Your skin may be able to retain moisture with the aid of peaches. In addition, they are a good source of fibre and vitamins A and C. However, peaches are also great to split in half and grilled with a dash of cinnamon in a rustic peach galette, peach crisp, or vegan peach pie.

9. Eggplant

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Fibre, vitamins C and K, copper, manganese, and thiamin are all present in sufficient amounts in eggplant. Additionally, it includes phytonutrients that have been associated with a lower risk of developing chronic illnesses.

Although some people are afraid or unaware of how to cook eggplant, it is actually a very adaptable vegetable! Eggplants taste great cooked, grilled, on veggie kabobs, or added to dishes like vegetarian moussaka or ratatouille. They are even substantial enough for a straightforward, vegan eggplant parmesan that is grilled or roasted.

10. Beans

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Beans are a great source of iron, fibre, and plant-based protein. They come in a variety of colours, sizes, and shapes. At your neighbourhood grocery store, you may purchase them canned or dried. Black beans, kidney beans, lentils, and chickpeas are a few of the more well-liked beans. Beans are a versatile ingredient that goes well with grilled vegetables or summer salads.

11 Water

Top 11 Plant-Based Foods to Eat This Summer
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Even while water isn't really food, it nevertheless qualifies as a summer necessity. In the summer heat, when we tend to sweat more, it's crucial to stay hydrated. Our bodies cannot function correctly if there is not enough fluid present.

In order to make sure you are getting enough water during the summer, have a reusable water bottle filled with cold, fresh water nearby. It is generally advised to drink at least eight glasses of water each day. Consider adding a slice of lemon, orange, cucumber, or other fruits, veggies, or herbs for a hydrating, refreshing infusion if you don't like the taste of plain water.



The season of abundance for delectable, regional, plant-based cuisine is summer. In addition to being delicious, these best options will keep you hydrated, and cool, and give you the nutrition your body needs to thrive in the summer.

This summer, include a few of these delectable seasonal mainstays on your shopping or farmers' market lists. Everyone may enjoy the variety of fruits and vegetables here, including melons, berries, tomatoes, and zucchini.



No Health content on this site, regardless of date, should be used to replace direct medical advice from your doctor or another trained practitioner.
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