10 Most Nutritious Summer Fruits and Vegetables: Health Benefits and Storage Tips

As temperatures rise, summer brings abundant, tasty, fresh, vibrant fruits and vegetables packed with essential vitamins, minerals, and antioxidants. Eating seasonal produce ensures peak flavor, maximizes nutritional benefits, and supports sustainable eating. Here, we have selected ten summer fruits and vegetables that boost health with a high nutritional profile, to help you start your summer strong and with an extra taste.

1. Watermelon

Often hailed as the king of summer, watermelon is the quintessential warm-weather fruit—refreshing, hydrating, and enjoyed worldwide for its sweet, juicy flesh. It consists of over 90% water, making it one of the most hydrating summer fruits, especially during hot summer days. It's rich in vitamins A, B6, and C, as well as lycopene—a powerful antioxidant linked to heart health and cancer prevention. A standard serving (280g) provides about 84 kcal and 314 mg of potassium.

June through August is peak watermelon season in most regions. You'll find them at farmers' markets and grocery stores throughout the summer months. I prefer to buy locally because local watermelons are picked at peak ripeness, offering maximum sweetness and hydration. Do not forget that buying local reduces food miles and supports community agriculture.

You can enjoy it in fresh slices, blend it into smoothies, or grill it for a unique flavor. Avoid juicing to retain fiber and nutrients. Add it to your salads or enjoy it with cheese, especially feta.

Storage Tips: If uncut, store whole watermelon at room temperature. Once sliced, keep in the fridge for up to 3 days in an airtight container to keep the nutrients as fresh as possible.

2. Berries (Strawberries, Blueberries, Raspberries)

Bursting with flavor and color, berries are the jewels of summer—small in size but rich in taste, nutrients, and versatility. They are known as antioxidant powerhouses with high nutritional value in fiber, vitamin C, and phytochemicals that support immunity and heart health. More specifically:

Strawberries: 1 cup (about 152g) contains 50 calories, 3g fiber, 24% of the daily value for vitamin C, and is rich in folate and potassium. They rank third among antioxidant-rich foods, helping protect against cancer and inflammation.
Blueberries: 1 cup (about 148g) provides 84 calories, 4g fiber, and is an excellent source of vitamin C, vitamin K, and manganese. Blueberries are packed with antioxidants, including quercetin, which may reduce inflammation and boost immunity.
Raspberries: 1 cup (about 123g) offers 70 calories, 8g fiber, and is high in vitamin C, selenium, and phosphorus, supporting bone and thyroid health. They also help control blood sugar.
Blackberries: 1 cup (about 144g) contains 62 calories and a remarkable 8g fiber. Blackberries are high in vitamin C, vitamin K, and phytochemicals, and have the greatest antioxidant content among these common berries.

Strawberries peak from May to July, blueberries and raspberries peak from June to August, and blackberries from late June to August. In Southern Europe, the berry season starts in early spring. You can eat them fresh, add them to salads, yogurt, or smoothies. You can also make jams out of them and taste them all year round.

Storage Tips: Store them unwashed in the fridge in a single layer on a paper towel that absorbs excessive humidity and prevents mold. If you want to store them longer, freeze them on a tray before transferring them to bags.

3. Cucumber

Cool, crisp, and refreshing, cucumber is the quiet hero of summer produce—perfect for beating the heat and adding a hydrating crunch to any dish. One cup of sliced, peeled cucumber (about 120g) contains about 14 calories, 0.7g protein, 2.6g carbohydrates, 0.8g fiber, and 0.2g fat. Cucumbers are high in water content, providing potassium (162mg per cup), magnesium, phosphorus, and small amounts of vitamin A (as beta-carotene), vitamin C, vitamin K, and folate. They also contain trace amounts of calcium, iron, zinc, copper, manganese, and selenium. Their high water and low-calorie content make them ideal for hydration and weight management. They are available from May to August for locally harvested produce; however, they are also grown in greenhouses, remaining available all year round.

There are plenty of ways to consume cucumbers, such as slicing them into salads, blending them into cold soups, or enjoying them as a snack with hummus. You can also infuse water with cucumber slices, making it more refreshing and tasty.

Storage Tips: Keep your cucumbers dry and unwashed in the fridge in order to preserve their crunchy texture longer. For a longer shelf life, store in a perforated bag for humidity control.

4. Tomatoes

Sun-ripened and bursting with flavor, the tomato is summer’s crown jewel—equally at home in salads, sauces, or enjoyed fresh off the vine. One cup of canned, whole tomatoes (no salt added, about 240g) provides 46 calories, 2.2g protein, 10.5g carbohydrates, 2.4g fiber, and 0.3g fat. Tomatoes are exceptionally high in lycopene (7,272 mcg per cup), a potent antioxidant linked to reduced risk of chronic diseases. They are also rich in vitamin C (34mg per cup), potassium (545mg), vitamin A (as beta-carotene), vitamin E, vitamin K, and B vitamins like niacin and folate. Fresh tomatoes have similar profiles, with slightly lower lycopene unless cooked, which increases bioavailability.

They are available all year round since they can be grown in controlled environments; however, you will find them at their best from June to August during their peak season.

Tomatoes can be used in many ways in your kitchen. You can either eat them fresh in salads, sandwiches, or salsas. It is worth noting that cooking boosts lycopene absorption.

Storage Tips: Store at room temperature away from sunlight. You can refrigerate them only if they are overripe.

5. Peaches and Nectarines

Juicy and fragrant, peaches and nectarines are summer’s sweetest treasures—offering a perfect balance of softness and vibrant flavor that captures the essence of the season. One medium peach (about 150g) contains 63 calories, 1.4g protein, 15g carbohydrates, 2.3g fiber, and 0.4g fat. They provide vitamin C (7% DV), vitamin A (4% DV), vitamin E (7% DV), niacin (8% DV), and potassium (5% DV). On the other hand, one medium nectarine (about 140g) offers 55 calories, 1.5g protein, 13g carbohydrates, 2.1g fiber, and 0.4g fat. They are similar in vitamin and mineral content, with slightly more niacin and vitamin A. Both are rich in natural sugars, fiber, and antioxidants, supporting skin health and digestion.

Peaches and nectarines are in season from May to September, with peak availability in July and August.

You can enjoy them fresh or grilled. They can also be added to salads, bringing a unique taste to your table.

Storage Tips: When purchased, they are usually unripe. You can ripen them at room temperature and refrigerate to extend their shelf life.

6. Cherries

Bright, bold, and bursting with sweetness, cherries are the dazzling gems of summer, delighting the palate with every juicy bite.One cup of sweet cherries (about 154g) contains 97 calories, 2g of protein, 25g of carbohydrates, 3g of fiber, and 0g of fat. Cherries are an excellent source of vitamin C (11mg, 17% DV) and potassium (342mg, 10% DV) and provide small amounts of copper and manganese. They are also rich in antioxidants and anti-inflammatory compounds, supporting heart health, muscle recovery, and immunity.

Cherries are best from May to August, with peak season in June and July. You can eat them fresh, add them to desserts, or blend them into smoothies.

Storage Tips: Prefer to refrigerate them unwashed in a breathable container. Rinse them just before eating.

7. Zucchini

Mild and versatile, zucchini is the summer’s unsung hero, adding a fresh, tender crunch to dishes while keeping things light and healthy. One cup of sliced zucchini (about 113g) contains about 19 calories, 1.4g protein, 3.5g carbohydrates, 1.2g fiber, and 0.4g fat. Zucchini is rich in vitamin C (about 20mg, 22% DV), vitamin A (as beta-carotene), potassium, magnesium, and folate. It also provides small amounts of vitamin K, manganese, and antioxidants like lutein and zeaxanthin, which support eye health and reduce inflammation.

Zucchini are abundant from June to August. You can enjoy them fresh in your salads just like cucumbers. You can also grill, sauté, or spiralize them for noodles.

Storage Tips: Store unwashed in the fridge in a perforated bag. Also, don’t forget to leave the stem attached for longer freshness.

8. Peppers

Vibrant and crisp, peppers are summer’s colorful powerhouses—bringing a sweet, tangy crunch and a burst of brightness to every meal. One medium bell pepper (about 119g) contains approximately 30 calories, 1g protein, 7g carbohydrates, 2.5g fiber, and 0g fat. Bell peppers are exceptionally high in vitamin C (one medium red bell pepper can provide over 150% of the daily value), vitamin A (as beta-carotene), vitamin B6, folate, and antioxidants like carotenoids and flavonoids. Hot peppers (such as jalapeños and habaneros) contain capsaicin, which has anti-inflammatory and metabolism-boosting properties. Peppers support immune function, skin health, and eye health.

Peppers are available from late June through September, with peak summer selection. You can consume them fresh in salads, grilled and sautéed, or stuffed in soups and dips.

Storage Tips:
Store unwashed peppers in a resealable or ventilated plastic bag (ideally with holes or slightly open) in the crisper drawer. This helps control humidity and prevents excess moisture buildup, which can cause spoilage.

9. Corn

Golden and sweet, corn is the quintessential taste of summer, offering a warm, buttery crunch that’s perfect for grilling, boiling, or enjoying fresh off the cob. One medium ear of corn (about 77g kernels) provides 74 calories, 3g protein, 17g carbohydrates, 2g fiber, and 1g fat. Corn is high in fiber and antioxidants like lutein and zeaxanthin, which support eye health. It also provides B vitamins (especially folate and thiamine), magnesium, phosphorus, potassium, and small amounts of vitamin C and vitamin A.

You will find fresh sweet corn in the market from May to September. You can grill, boil, or add to it your salads.

Storage Tips: Unhusked can be stored in the fridge for up to 3 days. For longer storage, blanch and freeze.

10. Plums and Apricots

Sweet and succulent, plums and apricots are summer’s delightful gems, offering juicy bursts of flavor that perfectly balance tartness and sweetness. One medium plum (about 66g) contains about 30 calories, 0.5g protein, 8g carbohydrates, 1g fiber, and 0.2g fat. Plums are rich in vitamin C, vitamin A, potassium, and antioxidants, supporting skin health and digestion. In addition, medium apricot (about 35g) offers about 17 calories, 0.5g protein, 4g carbohydrates, 0.7g fiber, and 0.1g fat. Apricots are high in vitamin A (as beta-carotene), vitamin C, potassium, and antioxidants, promoting healthy skin, vision, and immune function.

Plums and apricots are best from May to August, remaining available until September. You can eat them fresh, dried, or in desserts.

Storage Tips: Ripen at room temperature, then refrigerate to prolong freshness.

How to Get the Most Nutritional Value from Summer Fruits and Vegetables

Eat whole: Consume fruits and vegetables whole rather than juicing to retain fiber and nutrients.
Choose local and seasonal: Local, seasonal produce is fresher and more nutrient-dense.
Minimal processing: Lightly cook or eat raw to preserve vitamins and antioxidants.
Pair with healthy fats: Combine with olive oil or nuts to enhance absorption of fat-soluble vitamins.

Tips to Extend Shelf Life of Summer Fruits and Vegetables

Don’t wash before storing: Excess moisture causes spoilage, so prefer to wash just before use.
Use paper towels: Wrap berries in a paper towel to absorb moisture.
Control ethylene gas: Store ethylene-producing fruits (bananas, apples) away from sensitive veggies.
Proper temperature: Most summer veggies should be stored in the fridge, but tomatoes, cucumbers, and watermelon should be kept in a cool, humid spot if possible.
Freeze or preserve: Freeze berries, blanch and freeze corn, or pickle cucumbers for long-term storage.

Conclusion

Incorporating these nutritious summer fruits and vegetables into your diet ensures you stay hydrated, energized, and healthy throughout the season. You can enjoy the full benefits of summer’s bounty while minimizing waste by choosing local, seasonal options and following practical storage tips.

Further reading:

12 Amazing Health Benefits of Eating Watermelon
Nutrition Value, Health Benefits, Uses, and Interesting facts about Apricot
Melon Health Benefits
10 Health Benefits of Strawberries
10 Health Benefits of Raspberries
Top 10 edible plants you can grow on your balcony this summer

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