Eating healthy is child’s play, especially in summer. Now is the time to eat seasonally and really enjoy. Ten foods make summer a healthy pleasure.

Of course, it is also possible to eat healthily in winter. After all, the supermarkets offer fruit and vegetables from all over the world all year round. But hand on heart: It is not really tasty to eat a watermelon or a tomato in the cold season. They often taste bland and lack the typical aroma that inspires us so much. Only in summer, when the sun is shining, are many vegetables and fruits a real treat.

Ten foods in particular should now be on the menu. Because they are not only healthy in the hot season, but also particularly tasty.

Tomato – can even protect against sunburn

We value the red fruits from the nightshade family above all as a tasty addition to salads. But the tomato also always cuts a fine figure as a soup or sauce. Tomatoes are 95 percent water, so we can enjoy them in large quantities without worrying about gaining weight. They also contain vitamins A, B1, B2, C, E and niacin. The tomato gets its red color from the carotenoid lycopene it contains. It has an antioxidant effect and can thus help to strengthen our immune system.

Watermelons – perfect liquid dispenser

The Society for Nutrition recommends drinking at least one and a half liters of water or unsweetened fruit or herbal tea every day. But many find it difficult to consume this amount of liquid regularly. Watermelons are the perfect alternative. Because, as the name suggests, the large green melons, which belong to the pumpkin family, contain a lot of water, namely an average of 90.2 grams for 100 grams of watermelon.

You can take the melon, which only has 36 calories per 100 grams, as a substitute for water without any problems, and it does a lot of good for your health in other ways too. As “” reports, the watermelon contains a lot of vitamin C, an important protection for the immune system. Thanks to vitamin A, the complexion and vision can improve. Vitamin B6 ensures strong nerves. Iron is important for blood formation. And potassium ensures healthy kidneys, which are also well flushed thanks to the water contained in the melon. Finally, it should be mentioned that the watermelon, like the tomato, contains the radical scavenger lycopene.

Cantaloupe Melons – low calorie candy

Cantaloupe melons, also known as muskmelons, are not as high in calories as the name might suggest. According to “”, one hundred grams of the delicious melons only have 30 calories, but a lot of dietary fiber, which is good for digestion, as well as beta-carotene, potassium and sodium.

Strawberry – important source of minerals

Strawberries are also particularly tasty in summer and are low in calories. They also supply our body with important minerals such as potassium, calcium and magnesium. Strawberries contain plenty of vitamins C and A, as well as folic acid, which according to “” is important for blood formation and cell growth.

Peaches – perfect all-rounder

Peaches are not only extremely healthy and score with the minerals calcium and potassium they contain, as well as with vitamins A, C and some vitamins from the B group. The fruits, which contain only 41 calories per 100 grams, are also the perfect all-rounders for the summer kitchen and taste great in fruit salads, chutneys, but also in delicious drinks – e.g. B. in fruity cocktails.

Rhubarb – sour but healthy

Unlike peaches, rhubarb is best not eaten raw. Only if it is at least blanched will the oxalic acid, which can be responsible for the formation of kidney stones, be reduced. Properly prepared, rhubarb, which only contains 13 calories per 100 grams, is a real vitamin bomb that does a lot for our health thanks to plenty of vitamin C and K, but also the minerals calcium and potassium.

Blueberries – important source of polyphenols

Blueberries are an absolute health booster because they not only contain vitamin C, zinc, potassium, iron and folic acid, but also tannins and plant substances, so-called polyphenols. Polyphenols can not only help with inflammation and strengthen the immune system, they can even lower blood pressure for a short time, as “” reports with reference to a study. Test subjects who had drunk 200 grams of blueberry juice had a measurably lower blood pressure a few hours after consumption. Since the tannins are broken down quickly in the body, the effect was not permanent.

Cucumbers – real slimmers

Cucumbers not only look good in salads. The fruit from the pumpkin family also tastes great in an iced soup in summer. In addition, there are few foods that are better suited to a diet than cucumbers. 100 grams contain only 14 calories, but important antioxidants, numerous vitamins, important minerals such as calcium, iron and zinc, as well as folic acid.

Cherries – red temptation with plenty of vitamins



A member of the rose family, the cherry is beautiful to look at and tastes irresistible too. In addition, we do a lot for our health by eating them, because according to “” cherries contain a lot of minerals such as calcium, magnesium, potassium, iron and phosphorus, but also vitamins B1, B2, B6 and C. 100 grams of cherries also contain only 50 calories. So we can enjoy carefree.

Zucchini – small squash with benefits

The name zucchini comes from Italian and means something like “little pumpkin”. But these gourds have more ingredients than some would think. Vitamin A, vitamins from the B group and vitamin C make the elongated fruit, which contains only 19 calories per 100 grams, a wholesome alternative to steak and the like. Zucchini also taste fantastic from the grill.


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