Oranges

This sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. You lose potassium through sweat, which puts you at risk for muscle cramps. Eating oranges replenishes your supply and keeps muscle cramps away. Oranges are also about 80% water, so enjoying a few slices will keep you hydrated during your sweatiest summer days.

 

Dark Leafy Greens 

This summer fill up on fresh, raw spinach and kale which helps save your skin. Carotenoids in dark-green foods converts to vitamin A in your body, which protects skin from sun damage. They also decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin's defenses against damaging rays. Include other high-carotenoid sources, like carrots, apricots, cantaloupe, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks, and cayenne pepper, to make an even healthier meal. 

   

Strawberries and Blueberries 

These are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, they increase blood flow to skin and decrease sensitivity to light, which improves skin's appearance, structure, and texture. This is important with more daylight hours and time spent in the sun.  Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli, artichokes, walnuts, pistachios, cashew, dill, and thyme.  

 

Mint

Best between June and September. Research shows its aroma may actually improve cognitive performance; at the earthier end of the spectrum, the oil in its leaves ease digestive distress.   

Avocados  

Top a few whole grain crackers with two tablespoons of mashed avocado for a quick-and-easy 100-calorie snack. Avocados are high in heart-healthy monounsaturated fatty acids and an excellent source of potassium, which helps regulate blood pressure and balance sodium in the body.  

 

Zucchini 

Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.  

    

Green Tea 

If you're looking for drinks more exciting than water to keep you hydrated, you may want to go green. Green tea is the perfect way to supplement your water intake when it's super-hot outside. Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, increasing your metabolism and even keeping dementia at bay. And if sipping a hot drink in a hot month isn't your cup of tea, try it on ice, which doesn't compromise its nutritional benefits.