summer health foods

Nothing says summer like fresh sweet corn. And did you know that two antioxidants lutein and zeaxanthin in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the suns damaging rays? Its true. The same antioxidants may also help lower your risk of developing age-related macular degeneration the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier).

An iced pick me up is a great way to start your summer mornings. Better yet: drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinated coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank up to about 6 cups or so per day the lower their risk. Decaf didnt seem to offer the same protection.

They deliver a host of health benefits. You may have heard that drinking tart cherry juice can help you get a better nights sleep and quell post-workout pain (read more about that here). But did you know that compounds in tart cherries may also help you slimdown and get leaner? When scientists at the University of Michigan Health System put rats on a high-fat diet supplemented with either a tart-cherry powder (equal to 1% of the weight of their total diet) or the same number of calories from carbohydrate, those that got the cherry powder gained less weight and body fat. Why? The anthocyanins in tart cherries activate a molecule that helps rev up fat burning anddecrease fat storage.

Theres no question that sunscreen should be your first line of defense against the blazing summer sun. But eating tomatoes could give you a little extra protection: consuming more lycopene the carotenoid that makes tomatoes red may protect your skin from sunburn. In one study, participants who were exposed to UV light had almost 50 percent less skin reddening after they ate 2 1/2 tablespoons of tomato paste (or drank about 1 2/3 cups of carrot juice daily), in addition to their regular diet, for 10 to 12 weeks. Supplements, however, werent as effective: in the same study, those who received a lycopene supplement or synthetic lycopene werent significantly protected against sunburn.

Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you dont just have to drink water. You can eat it, too: in addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesnt have the same effect.)

Raspberries are a great source of fiber some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber and a study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by 8 grams for every 1,000 calories, they lost about 4 1/2 pounds. Try it for yourself. If youre consuming 2,000 calories per day, aim to increase your fiber by 16 grams.

These crisp and cool veggies are for much more than salads (and spa treatments). They can be used in gazpachos and substituted for celery in tuna and chicken salad recipes.

This fleshy fruit has a sweet, almost tangy taste that blends well in smoothies and other beverages. For a summer treat, slice some peaches and enjoy with a cream cheese (like Explorateur) and a glass of chardonnnay.

With their tangy flavor and signature crunch, bell peppers are a summer diet must-have. The lively colors will bring dishes alive and add a nutritional bonus.

The soft texture and sweet taste of pears make them the perfect fruit for summertime. And their mild flavor lets them blend well with a variety of recipes.