By Dr. Jennifer Forney, Forney Wellness Group, LLC

Let’s discuss some of the best summer superfoods out there. The weather’s getting warmer and we’ll soon be out and about with our families looking for some summer fun. So let’s fuel our bodies and minds with some mindful food choices!

Summer isn’t just a season — it’s a feeling. A vibe. And isn’t it just wonderful? It’s sunshine on your skin, laughter with your kids at the beach, bike rides, long walks, and a chance to reset and reconnect. But let’s be honest: all that summer fun takes energy. And not just the caffeine-fueled, crash-by-3PM kind. 

I’m talking about real, sustainable energy. The kind that comes from nourishing your body and mind with the right foods.

My List of the Best Summer Superfoods for Health & Energy 

These summer superfoods are nutrient-packed gems. They aren’t just good for your physical health, but they also support your mood, focus and stamina for fun in the sun. (This article was so much fun to write. I’m so excited to enjoy the beautiful weather with loved ones.)  

Whether you’re chasing toddlers through the sprinkler, hitting the hiking trails, or just trying to stay awake during your third Zoom meeting (we’ve all been there), these 14 best summer superfoods will help you feel vibrant and energized from the inside out. 

Let’s dive in — salad fork first – and build a better relationship with our food!

1. Berries

Strawberries, blueberries, raspberries — oh my! These colorful little powerhouses are bursting with antioxidants, vitamin C and fiber. They help lower inflammation, protect your heart, and even support brain health.

Toss them into your yogurt, sprinkle them on a salad or just eat them by the handful.

Delicious Summer Recipe: Make a berry and mint fruit salad to keep in the fridge for a refreshing, anti-inflammatory snack.

2. Watermelon

Is there anything more iconic than biting into a cold, juicy wedge of watermelon on a hot day? This delicious summer superfood is over 90% water. It’s hydrating, filling, refreshing and low in calories. Plus, it’s packed with lycopene — a powerful antioxidant that supports heart health and reduces inflammation.

Delicious Summer Recipe: Blend it into a frozen slushie with lime juice for the ultimate cooldown treat.

3. Tomatoes

Raw or roasted; sliced or sauced — tomatoes are a summer staple for a reason. Rich in lycopene, vitamin C and potassium, they’re great for your heart, skin and immune system.

Delicious Summer Recipe: Try a Caprese salad with tomatoes, basil, mozzarella, and a drizzle of balsamic for an easy, fresh dinner side.

4. Avocados

Creamy, dreamy and loaded with heart-healthy fats, avocados keep you full and support healthy brain function. This summer superfood is also rich in potassium, which helps manage blood pressure. That’s perfect for staying balanced during those hotter days.

Delicious Summer Recipe: Make a quick avocado toast with whole grain bread, lemon juice and chili flakes for a satisfying, energizing breakfast.

5. Cucumbers

Another hydrating hero, cucumbers are crunchy, cooling, and perfect for snacking. They’re great in a salad or by themselves with just a drizzle of oil and vinegar. They’re low in calories but full of antioxidants that support your skin, digestion and hydration.

Delicious Summer Recipe: Toss cucumbers into a pitcher of water with lemon and mint for an easy spa-worthy refreshment.

6. Zucchini

This versatile veggie is high in vitamin C and fiber, and it plays well with just about anything. And yes, I mean anything – pasta, stir-fry, grilled kebabs, even desserts like zucchini bread.

Delicious Summer Recipe: Try spiralizing zucchini into noodles (zoodles!) for a light, plant-based dinner option.

7. Spinach

Dark leafy greens like spinach are nutritional gold mines. Rich in iron, folate, magnesium and vitamin K, spinach supports bone health, energy levels and mental clarity. And what more do you need for a fun and active summer? 

Delicious Summer Recipe: Toss a handful into your morning smoothie. You won’t even taste it, but your body will thank you

8. Peppers

Red, yellow, orange, green — the rainbow of bell peppers offers a ton of vitamin C, fiber and antioxidants. They’re also low in calories and high in crunch!

Delicious Summer Recipe: Slice them up raw for dipping or toss them on the grill for smoky, flavorful fajitas.

9. Figs

These little summer superfoods don’t get enough love. They’re sweet, fiber-rich, and packed with calcium and magnesium. The benefits to bone health and muscle function can’t be overlooked. Again, when you’re aiming to be fit and active, the nutrients in figs are exactly what you need.

Delicious Summer Recipe: Pair fresh figs with goat cheese and walnuts for a beautiful appetizer or midday snack.

10. Leafy Greens

From kale and arugula to chard and romaine, leafy greens are packed with vitamins and minerals that support every system in your body. Especially your heart and digestive system – as you know gut health is a prerequisite for holistic health.

Delicious Summer Recipe: Mix greens with seasonal fruits (like peaches or strawberries), nuts, and a vinaigrette for a simple, delicious salad.

11. Green Beans

Rich in fiber and plant-based protein, green beans are a versatile veggie that supports digestion and keeps you feeling full. Bonus: pickled green beans are also great for gut health.

Delicious Summer Recipe: Lightly steam and toss with a dash of freshly pressed garlic, lemon and olive oil for a refreshing side dish.

12. Peaches

Sweet, juicy and packed with vitamin C, peaches support your immune system and help with digestion. Plus, they’re widely considered one of the sweetest and tastiest fruits out there.

Delicious Summer Recipe: Slice and grill them, then serve with Greek yogurt and granola for a healthy dessert.

13. Garlic

Tiny but mighty, garlic contains compounds that support heart health and fight inflammation. It’s also a flavor booster that makes everything taste better. (Just be sure to brush your teeth afterward!)

Delicious Summer Recipe: Add minced garlic to marinades, dressings or grilled veggies for a flavorful upgrade.

14. Salmon

No, it’s not a plant-based food — but fatty fish like salmon are full of omega-3s that reduce inflammation and support heart, brain and joint health. That’s essential fuel for a summer on the go.

Delicious Summer Recipe: Grill salmon fillets or make salmon burgers for a light yet satisfying dinner.

The Takeaway: Eat the Rainbow, Feel the Magic of the Best Summer Superfoods

Summer is a beautiful time to reconnect with nature. That includes what’s on your plate. My list of the best summer superfoods doesn’t just taste amazing; they also nourish your body, balance your mind, and give you the energy to fully embrace life’s best moments.

So go ahead: fire up the grill, hit the farmer’s market, and celebrate all the goodness this season has to offer. Your heart, your body, and your mind will thank you. If you need help, a certified nutrition coach (like me!) can work with you to craft a summer diet that serves your needs. Click here to schedule a free consultation.

Until next time: stay well, stay vibrant, and eat your colors!