Want to Up-Level Your Health This Summer?
Chances are, you've heard of the benefits of eating seasonally: reaching for fruits and vegetables that are in peak season in your area. Doing so "is one of the best and easiest ways to optimize your physical and mental well-being," says nutritional psychiatrist Uma Naidoo, MD. When produce is harvested at peak ripeness, it tends to be fresher, more nutrient-dense, and richer in flavor. "You're going to get the highest concentration of vitamins, minerals, and antioxidants," Dr. Naidoo tells us.
The impact food and nutrients have on our cognitive, physical, and emotional health is the focus of Dr. Naidoo's work and bestselling books. She has a knack for breaking down this dense topic into digestible nuggets, illustrating for us the "food-mood" connection and how different nutrients support various aspects of our health. Still, it can be overwhelming to know what to put on our plates, especially this time of year when the produce at the farmers' market overflows.
So, we asked Dr. Naidoo to walk us through the best of the season. She shares her top high summer fruits and vegetables for upleveling your health—plus, she offers additional tips for staying vibrant during this time of year, setting you up for a healthy fall.
The Benefits of Summer Produce
Fresh summer fruits and vegetables are hydrating and rich in vitamin C and polyphenols—the beneficial compounds naturally found in plant foods. Dr. Naidoo says all these benefits are excellent for the immune system, hydration levels, caring for your skin, and mood support. "Vitamin C is important for your mood, and polyphenols are key, and also we know that low hydration can mean a low mood," she adds. "If you're dehydrated, you can appear more anxious. So having these foods available is a good idea."
Summer produce is also a great way to support your gut health, she adds, because a "happy gut is a happy mood, and a happy gut is also a calm mood." Dr. Naidoo recommends eating a diverse diet rich in fiber and various colors of plants, as this supports a healthy gut microbiome. "Each of those plants has its own microbiome, and this, overall, will help you lower your stress, support your mood, and also keep inflammation levels quite low."
What to Choose at the Farmers' Market
In the summer, we want to feel vibrant and hydrated, says Dr. Naidoo. We may have some downtime, be traveling, or gathering with friends and family. This all makes for the ideal opportunity "to load your plate with easy options like colorful, brain-boosting foods," she adds.
The following are some of Dr. Naidoo's favorite peak-summer picks for optimal nutrition:
Fresh Herbs
Fresh herbs can be added to salads, used to infuse water, or used to top a bowl of fresh fruit. "They're often overlooked, but they are really powerhouses for antioxidants and flavor," she says. "They flavor things without adding extra calories, and they brighten the flavor of your meals without extra salt or sugar." She suggests considering adding chopped mint to fresh watermelon for a hydrating, nutrient-dense treat.
Blueberries
Blueberries are packed with anthocyanins, the pigments that lend certain plants their deep red, purple, and blue color, which Naidoo says can help to reduce oxidative stress. These berries can also support memory and cognition. "Blueberries are really a true mood food, because they do so much; they are such little powerhouses," says Naidoo.
Cherries
Melatonin and anti-inflammatory compounds abound in these bright red fruits, which Naidoo says can help regulate sleep and lower stress. Her favorite? Have a serving of cherries as an after-dinner treat.
Tomatoes
'Tis the season for these summer gems. Naidoo suggests seeking heirloom or other special varieties of tomatoes abundant in the summer, as they're very high in lycopene, "which is an antioxidant linked to a lower risk of depression and overall better brain health." She suggests pairing tomatoes with a healthy fat, such as extra-virgin olive oil, and even gently roasting them in the oven to bring out their sweetness.
Peaches
These summer stars are rich in fiber, vitamin C, and beta carotene, the potent antioxidant responsible for giving some plant foods a vibrant red-orange color. Peaches' nutrients also "support immune health and collagen for your skin," says Naidoo.
Zucchini
Naidoo loves this summer staple because it's low in calories but high in vitamins, specifically vitamins A and C, "and also has antioxidants that protect brain cells from oxidative damage." Additionally, it's incredibly versatile. "I use a peeler to peel pieces to create a version of lasagna. And I've made them into zucchini noodles and used the tomatoes to make a sauce." She also loves to load these with herbs and spices for added benefits and flavor.
Bell Peppers
The fresh crunch of a bell pepper adds depth to any salad or dish in the summer. Naidoo tells us that red bell peppers are especially high in vitamin C—"even more than certain citrus!"
Other Tips for Optimal Summer—and Year-Round—Health
Eating healthily is one critical component of a healthy life, but Naidoo stresses the importance of other lifestyle factors. This time of year, she suggests:
Staying Hydrated
We tend to forget that we sweat more in the summer, says Naidoo, who underscores the importance of staying properly hydrated for our physical, mental, and emotional health. Along with drinking fresh water, she says eating the hydrating fruits and vegetables of the season is also critical for staying hydrated. And "make your water interesting," she suggests, by adding fresh berries, sliced citrus, or herbs to your water bottle.
Spending Time Outdoors
Not everyone has access to a beautiful backyard or park at all times, says Naidoo, but simply getting outside to be near plants and fresh flowers, even in an urban setting, can have immense benefits. If possible, get some sunlight first thing in the morning. "This helps regulate your circadian rhythm and improves your mood and your sleep," she adds. "Your body kind of gets the message that it's time to wake up."
"I like to suggest that with the different seasons, people adjust their activities and exercise accordingly," she adds. "So, take advantage of being outdoors, [whether it's] walking, yoga in the park. Physical activity is a powerful mood booster."
Being Around People
"We are intended to be social beings," says Naidoo, who underscores how social connections are beneficial for our longevity. So, this summer, whether you go on a trip to the beach with your family or a hike with a friend, be sure to be around people when you can.
What If You Don't Have Access to Summer Fresh Foods?
Naidoo recognizes that a local farmers' market or store with fresh seasonal produce may not always be accessible. In this case, she recommends:
Frozen fruits and vegetables.
They tend to be flash-frozen at their peak, which preserves both their nutrients and flavor, says Naidoo. And if, say, a package of frozen cauliflower comes with a sauce, you can discard the sauce packets and simply eat the vegetables, adding some of your own spices if desired.
Mood Food Mixers
Naidoo created these botanicals and adaptogens that support the gut-brain connection, ease stress, and restore clarity. "It comes in convenient sachets, so you can add a little or a lot to your yogurt, cottage cheese, your smoothie, or just mix it with water," she adds. "It contains all natural ingredients, things like ashwagandha, natural beets, cinnamon, and spices.”
Healthy Pantry Staples
Keeping the cabinet stocked with nutrient-dense essentials, such as dried or canned beans and lentils, as well as canned wild-caught fish like sardines, ensures you have a variety of vitamin-rich options at the ready. "These are really healthy foods that are not only sources of protein, but have good brain nutrients that are very cost-effective."
Spices
"A little bit goes a long way," she says. "Spices are a great way to flavor up foods, but they're also great powerhouses for your brain, rich in antioxidants and anti-inflammatory compounds."
Uma Naidoo, MD, is a board-certified Harvard Nutritional Psychiatrist, professional chef, and nutritional biologist. She is the author of the bestselling books Calm Your Mind with Food and The Food Mood Connection. You can learn more and order her Mood Food Mixers at umanaidoomd.com.
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