Summer is the perfect time to reap the benefits of nature. Until the end of August, we can still enjoy seasonal vegetables and fruits, which not only delight the taste buds, but also support health, immunity, and... the figure! It is now that they have the most nutritional value, are fresh, local, and full of sunshine.Here are 7 seasonal hits that are worth including in your daily menu – for taste, health, and fitness!
- Rich in anthocyanins and vitamin C — they have anti-inflammatory and antioxidant properties. They support glucose and lipid metabolism, reduce cardiovascular risk markers in overweight people and those with elevated LDL.
- Other studies suggest that daily consumption improves the lipid profile and reduces dyslipidemia, as well as oxidative stress.
Low in calories, high in fiber and antioxidants — they improve insulin sensitivity and make you feel full.
- They contain polyphenols, which help control blood sugar and insulin levels.
- Scientific reviews confirm their role in protecting against diabetes, inflammation, and chronic diseases.
Why is it worth eating them? They have a beneficial effect on sugar metabolism, lower insulin levels, and
help control body weight.
3. Blueberries and blackberries
- Like raspberries, they are rich in anthocyanins, which support metabolic health in seniors and improve insulin sensitivity. They support the action of AMPK, an enzyme that helps cells lose weight.
They support "burning," insulin sensitivity, and lower the condition.
inflammatory.
- Although there are fewer clinical studies, analyses (e.g., after melatonin treatment) show that cherries contain powerful antioxidants and polyphenols that support
cellular metabolism.
Natural sweetness = less desire for dessert and antioxidants that support overall metabolism.
- A recent study in postmenopausal women found that fresh tomatoes reduce body weight, reduce abdominal fat, lower cholesterol and sugar, and may increase antioxidant biomarkers to reduce the risk of metabolic syndrome.
Lycopene and antioxidants support heart health, improve fat metabolism, and overall body composition. * We obtain more lycopene after processing, e.g., when preparing tomato sauce.
- Although there are fewer specific clinical studies, zucchini is low in calories and rich in fiber and water. It ranks high among vegetables with high satiety and metabolic quality.
A large portion on your plate, but few calories.
- Also high in the ranking of vegetables with high satiety and low carbohydrate content.
High in plant protein and fiber, it satisfies hunger and stabilizes blood sugar levels.
The fruits and vegetables recommended for summer boost metabolism thanks to antioxidants, fiber, and bioactive compounds (anthocyanins and lycopene). Regular consumption of these foods has proven benefits, such as improved insulin sensitivity, a healthier lipid profile, and less body fat. Low in calories, high in satiety, anti-inflammatory — they support weight control and body shape without complicated diets. These products are really simple, tasty, and backed by research.
You don't have to be a nutrition expert, just focus on seasonality and variety. Enjoy your summer!
1. https://pubmed.ncbi.nlm.nih.gov/33922576/
https://pubmed.ncbi.nlm.nih.gov/20797478/
https://pubmed.ncbi.nlm.nih.gov/33348685/
https://pubmed.ncbi.nlm.nih.gov/30767409/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4717884/
https://www.mdpi.com/2311-7524/9/8/940/
https://pubmed.ncbi.nlm.nih.gov/39194526/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7469047/
Prepared by: Justyna Kurasz
