Summer Produce Top Picks

Here are some of our top picks for seasonal summer produce and why they are beneficial to your health.

So read up and make a trip to your local farmers market or favorite store.  When possible, you’ll want to choose organic.

Apples – not only are apples delicious and inexpensive, but they also fill you up due to their high water and fiber content.  Apples contain pectin, a fiber source, which is also known as a prebiotic. Prebiotics feed the good bacteria in your body.

Asparagus – a natural diuretic, helps the body to flush excess water and salt, combating bloat. Full of tryptophan, mood levels can be elevated by consuming asparagus. Asparagus is also high in vitamins B, E, and K. Go for purple asparagus and get even more antioxidants.

Beans (Shell) – beans are quite high in fiber, making them a top satiating food. Additionally, beans are a great source of protein, B vitamins, iron, zinc, magnesium, and potassium.

Lettuce – a good source of chlorophyll and vitamins A, B, C, and K.  Lettuce is high in folate and minerals manganese and chromium.  The darker the lettuce, the greater the nutrient content.

Morel Mushrooms – high in iron, vitamin D, and phosphorus, which helps deliver oxygen and plays a role in forming strong bones and DNA. Eating just a cup of these delicious and rare mushrooms provides a generous serving of antioxidants, which help ward off certain diseases like heart disease and cancer.

Nettles – Nettle leaf is most used to treat pain, osteoarthritis, allergies, and hay fever. You can add the leaves and stems to a salad, steam them, toss them into soup, or make tea out of them.  Some people mix extracted nettle root with alcohol to make a tincture, take it in an encapsulated form, or turn the dried version of it into a tea.

Onions – an excellent source of B vitamins, C and K, chromium, and dietary fiber. Onions are a good source of folate.  Onions have blood sugar lowering qualities. Onions contain quercetin, which is a natural antihistamine.

Peas – are high in protein and fiber and are a good source of vitamins B, C, and K.  By eating peas, you will consume a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.

Potatoes – are a great source of many nutrients, including potassium, vitamins B6 and C, and niacin.  Potatoes contain a good amount of fiber and a moderate amount of protein.  Don’t throw away the skins. This is where you will find most of these nutritional features. They are full of healing properties that have even been known to treat skin wounds.

Spinach – is extremely nutrient-dense.  Spinach is full of vitamins B, C, and K.  It contains twice as much iron as other greens.  Spinach contains chlorophyll which aids in blood flow. Also, spinach is one of the best sources of lutein, which promotes eye health.

Thyme – an antioxidant-rich herb.  Thyme is a good source of manganese and a variety of flavonoids.  It is known to have significant antibacterial and fungicidal properties.


Good nutrition is an essential component of optimal health. As a Nationally Board-Certified Health and Wellness Coach,

I can help you make changes in your lifestyle to align with your health goals without giving up everything that you love!