Summer Superfoods: What’s Actually Worth Eating (And What’s Just Hype)

Every summer, the wellness world lights up with lists of “superfoods” you absolutely need to be eating. Acai smoothie bowls! Watermelon juice! Turmeric everything! Some are actually worth eating/drinking…and the majority is just clever, misleading marketing.

Here’s my functional nutrition take on what the real summer superfoods are and what you can feel free to skip.

Actually Worth It

Wild-caught salmon and sardines
Omega-3 fatty acids are among the most well-researched anti-inflammatory compounds we know of, and fatty fish are one of the best, and most highly-absorbable sources. In summer, these are easy to grill, easy to find, and genuinely powerful for reducing inflammation, supporting brain health, and balancing out the omega-6 load that we tend to eat in excess. Sardines in particular are an underrated nutritional powerhouse — rich in omega-3s, calcium, vitamin D, and B12.

Berries
Blueberries, strawberries, raspberries, and blackberries are loaded with polyphenols and antioxidants, particularly anthocyanins, which have been shown to reduce oxidative stress (that ages our cells), support brain health, lower blood pressure, and fight inflammation. And a big overall health bonus: they’re naturally lower in sugar than most fruits and high in fiber. Plus, YUM!

Leafy greens (especially arugula and watercress)
I especially love eating fresh leafy greens when it’s warm/hot weather. Dark leafy greens are rich in magnesium, folate, vitamin K, and nitrates — the compounds that support nitric oxide production in your body (which means better circulation and lower blood pressure). Arugula and watercress are particularly high in nitrates (which your body coverts to nitric oxide) and also have natural compounds that support liver detoxification (by upregulating Phase II detoxification enzymes, helping your liver get rid of carcinogens, heavy metals, and toxins.)

Fermented foods
Summertime can be quite a gut disrupting season — more travel, more alcohol, more processed food at gatherings, more antibiotic exposure from conventionally raised meats, and more pesticide exposure from conventionally grown produce which is quite the insult to our microbiome. Fermented foods like kimchi, sauerkraut, miso (can be used in sauces or dressings), plain kefir, and plain yogurt deliver live beneficial bacteria that help maintain and restore your gut microbiome. A small serving daily goes a long way.

Watermelon
Watermelon gets dismissed as “just sugar and water,” but it’s actually a functional food worth including. It’s rich in lycopene — a powerful antioxidant linked to reduced inflammation and lower risk of heart disease and certain cancers. It also contains citrulline, an amino acid that supports nitric oxide production and healthy blood flow. Eat it as whole fruit (not juice) to get that fiber. Watermelon isn’t high in fiber, but every bit of fiber helps buffer the impact of fruit’s natural sugar.

Garlic and fresh herbs
Garlic is one of nature’s most potent anti-inflammatory and antimicrobial foods, and summer is peak season for fresh herbs like basil, parsley, rosemary, mint, and cilantro (personally, I can’t stand cilantro unless it’s in salsa and think it tastes like soap, but many people love the taste and I acknowledge that it has redeemable health qualities). These herbs are loaded with antioxidants, support detoxification pathways, and add great flavor without any of the inflammatory ingredients found in many bottled sauces and dressings.

Overhyped 

Açai bowls (from a restaurant)
Here me out. Açai itself is a legitimate antioxidant-rich fruit. But most açai bowls you buy at restaurants or smoothie shops are usually loaded with sweetened granola, honey, sweetened coconut flakes, and more fruit on top — often adding up to 60–80 grams of sugar! That’s not a health food; that’s dessert. Make your own at home with unsweetened açai, a handful of berries, and some nuts & seeds for protein, fat, and fiber. If you are able to get these modifications from a restaurant, more power to ya!

Coconut water (most brands)
Coconut water has been positioned as a natural electrolyte drink and sports recovery beverage. And while it does contain potassium, most commercial coconut waters are also high in natural sugars (some even have added sugars) and low in sodium — so they’re not actually well-suited for electrolyte replacement after exercise. If you are lucky enough to get fresh coconut water straight from the coconut, that has more nutrients and enzymes than bottled coconut water. For hydration/electrolytes though, better to keep coconut water intake low and have plain water with a pinch of sea salt and some mineral-rich foods. All that being said, unsweetened coconut water is a far better choice than sodas or beverages that have even more sugar and artificial flavors and colors.

“Green” juices
As I brought up recently, juicing removes the fiber from fruits and vegetables — the very thing that slows down sugar absorption and feeds your beneficial gut bacteria. A green juice made with apple, carrot, beet, and a little kale can easily have 30+ grams of sugar (7+ teaspoons!). Your body doesn’t need all that sugar; it needs consistent daily support through whole vegetables, adequate protein, and reduced toxin exposure (organic is best). Eat the fruits and vegetables — don’t drink them. Or if you are going to drink them, have them blended rather than juiced and keep the serving size small to keep your total sugar load low.

The Bottom Line

The most powerful summer superfoods are natural and simple: berries, leafy greens, fatty fish, garlic, fresh herbs, and fermented foods. 

Eat real food. Eat what’s in season. Keep it simple.

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.

As always, nothing in this newsletter is intended as medical advice. Please work with a qualified healthcare provider before making changes to any medications or treatment plans.