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Watermelon
● Over 1200 varieties of watermelon available ● Juicy, refreshing, and celebrated summertime treat ● You can eat the entire fruit – the rind has healthy benefits too! ● Heart healthy fruit that helps to reduce the risk of cardiovascular disease ● Nutrient dense fruit filled with vitamins, minerals, and dietary fiber ● Low in saturated fat and sugar ● Contains lycopene which has been shown to reduce the risk of certain cancers ● Offers great hydration for the body because it is 92% water https://www.watermelon.org/nutrition/watermelons-benefits/#heart-happy) |
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Tomatoes
● A fruit that can come in a variety of colors including yellow, orange, green, purple, and red! ● Tomatoes, fresh or canned, offer great nutritional value ● Rich in lycopene which is good for the heart and effective against certain cancers ● Packed with Vitamins A and C, calcium and potassium ● Fat free ● Low in sodium helping to lower the risk of high blood pressure ● Cholesterol free which helps to prevent heart disease |
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Bell Peppers
● Great fresh, frozen, or canned ● Versatile – can be prepared grilled, sauteed, in soup or sauce, or even raw! ● Available all year as they are not grown seasonally ● No saturated fat and cholesterol free which helps prevent the risk of coronary heart disease ● Low in calories making them a great snack or addition to any meal ● Excellent source of Vitamin C – the highest of any produce! ● Color of the pepper indicates how low it was on the vine – green being the earliest removed and red being the ripest ● Red peppers have the most nutritional value because they are on the vine the longest. They specifically offer Vitamin A which helps to prevent internal disease. https://fruitsandveggies.org/fruits-and-veggies/bell-peppers/ |
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Corn
● Low in fat, cholesterol free, and sodium free ● Has a high fiber content that can assist with digestion and protects against diverticular disease ● Good source of antioxidants and carotenoids which helps promote eye health and prevent macular degeneration and cataracts ● Consumption has been shown to lower risk of heart disease, stroke, cancer, type 2 diabetes, and prevent obesity ● Full of Vitamin B that is beneficial for overall health ● Contains potassium which supports healthy blood pressure, heart function, and maintenance of muscle mass ● Does have higher carb content than other vegetables so need to be mindful of serving size |
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Cantaloupe
● High in Vitamin A which helps to support growth of healthy red blood cells ● High in Vitamin C which supports blood vessels and development of muscle and cartilage ● High in the dietary fiber folacin which is a nutrient needed for growth and the production of hemoglobin ● Fiber helps to reduce risk of heart disease and diabetes, as well as helping you to lose weight making you feel fuller longer ● Full of potassium which helps with hydration, nerve health and proper muscle contractions ● Contains phytochemicals that foster heart health and good vision that can boost the immune system and risk of some cancers ● Good for hydration due to water content of 90%! |
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Blueberries
● Known as a superfood due to low calories and significant health benefits ● Good source of hydration as blueberries are 85% water ● Highest level of antioxidants in common fruits and vegetables – these protect your body from cell damage ● Can help reduce cholesterol and blood pressure ● Good source of fiber which benefits heart health and provides a feeling of being full ● Can help maintain brain function and improve memory ● Helps with insulin sensitivity which can lower chance of diabetes ● Full of Vitamins C and K that help the immune system, bone metabolism, and regulating blood clotting https://fruitsandveggies.org/fruits-and-veggies/blueberries/) |
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Green Beans
● Great sources of Vitamins C, A, B, and K helping with eyesight, immune system, cell growth, and healing ● Contains high levels of iron which are important for red blood cell growth and transport ● Contain easily absorbed silicon which helps with the formation of healthy connective tissues, strengthens nails and boosts skin health ● Strong diuretic properties serve as a great detox and help rid the body of toxins ● High in potassium which helps build muscle and keep the heart healthy ● Full of specific minerals like iron and zinc that assist red blood cells and muscle, and strengthens the immune system as wound care |
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Cherries
● Highly nutritious and packed with Vitamin C which helps target the immune system and improve skin health ● High in potassium helping with muscle contraction, nerve function, blood pressure, and critical body processes ● Full of fiber improving healthy gut bacteria and digestive flow ● Rich in antioxidants and anti-inflammatory compounds that help combat oxidative stress, and fight cell damage, muscle inflammation, and promote overall health ● Eating cherries can help relieve exercise-induced muscle pain, damage, and inflammation ● Protects heart health and reduces risk of heart disease by helping to maintain a regular heartbeat and remove excess sodium ● Reduce symptoms of arthritis and gout by decreasing uric acid ● Helps improve sleep quality due to melatonin, a substance that helps regulate your sleep-wake cycle https://www.healthline.com/nutrition/cherries-benefits#TOC_TITLE_HDR_3 |
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Summer Squash
● Very low in calories and are great to add to salads or cook on the grill ● Cholesterol and sodium free helping to reduce the risk of high blood pressure, coronary heart disease, and hypertension ● Rich in manganese which helps to boost bone strength and the body’s ability to process fats and carbohydrates ● Extremely high in Vitamin C that helps to reduce the risk of some cancers ● Supports eye health and reduces risk of cataracts ● High in Vitamin B6 which helps create hemoglobin and prevent anemia ● High-fiber content promotes colon health and prevents constipation ● High in dietary fiber which helps prevent elevated blood sugar level ● Contains Vitamin A which helps maintain healthy skin and prevents skin aging https://fruitsandveggies.org/fruits-and-veggies/summer-squash-nutrition-selection-storage/ https://www.healthline.com/health/food-nutrition/yellow-vegetables#corn |
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Peaches
● Fresh and canned peaches contain many nutrients, but are most important for Vitamins A and C ● Low in fat which helps to reduce the risk of some types of cancer ● High in fiber providing aid in digestion ● Low in cholesterol levels and saturated fat which helps prevent heart disease ● Compounds found in peaches improve the skin’s ability to retain moisture and improve skin texture ● Provides protection to skin by helping to retain moisture ● Help reduce allergy symptoms by preventing the release of histamines in the blood https://fruitsandveggies.org/fruits-and-veggies/peach/ https://www.healthline.com/nutrition/peach-fruit-benefits#TOC_TITLE_HDR_5 |
