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Healthy Fruits and Vegetables
Summer Fruits and VegetablesSummer is a great time to relax, enjoy life and eat well! Many fruits and vegetables are at their peak during the summer months, making it easy to enjoy delicious and nutritious meals with very little effort.

Fruits and vegetables are health favorites because they contain vitamins, minerals and fiber. Antioxidants (which may slow or prevent cell damage), and phytonutrients (naturally occurring health compounds) make them uniquely good for you. They are low in calories, inexpensive in season, and easy to take on-the-go! The problem with fruits and vegetables, you ask? We simply don’t eat enough of them!

Almost everyone could eat more fruits and vegetables. Research continues to show that they are critical to good health and those of us who consume the most experience less chronic disease. The keys to getting the most from fruits and vegetables: eat them often, choose a variety, and focus on those that are brightly colored.


This summer when you visit your local Harris Teeter Farmer’s Market, pick up these summer produce all-stars!
Cherries
Cherries:
contain beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. Some research links cherries to easing the pain of arthritis and gout. Look for locally grown varieties.


Watermelon
Watermelon: is an excellent source of vitamin C (1 cup provides 25% of the Daily Value) and contains vitamins A, B6 and B1 as well as lycopene, an antioxidant studied for it’s potential anti-cancer properties.


Cantaloupe
Cantaloupe: an excellent source of carotenes, it helps protects your vision. It’s also an excellent source of vitamin C, and high in potassium, B6, B3, fiber and folate. It is also very low in calories.


Berries
Berries: strawberries, blueberries and raspberries; all are known for their antioxidant properties and fiber content. If you are going to buy organic produce, berries are well worth the investment.


Tomatoes
Tomatoes: are known for their high lycopene content. To get the most lycopene from tomatoes, cook them at a low heat with extra virgin olive oil. They are also high in vitamins A and C.


Summer Squash
Summer Squash: contains an array of vitamins and minerals including, manganese, vitamin C, vitamin A, fiber, potassium, folate, and phosphorus. In addition, summer squash is a source of B vitamins.


Green Beans
Green Beans: inexpensive and particularly delicious in summer, this green vegetable is a source of vitamin K (good for strong bones), vitamins C and A, as well as manganese and fiber (just to name a few!).


Eggplant
Eggplant: a phytonutrient , called nasunin, found in the skin is what gives eggplant it antioxidant properties. It’s also rich in fiber, potassium, manganese and B vitamins.


Onions
Onions: special because they contain quercitin , a compound with powerful anti-inflammatory and possible anti-cancer properties, onions also have chromium which helps cells respond to insulin.