Nutrition & FitnessDiet & Nutrition

What Fruits and Vegetables Are in Season in the Summer?

From tart cherries to sweet corn, these 10 readily available fruits and veggies reach peak flavor and freshness during the hottest months. Here are the nutrient perks of adding them to your meals.
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Published on July 7, 2025
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peaches, blueberries, tomatoes

Summer is one of the best times to start eating seasonally. Fruits and vegetables are naturally plentiful during this time, and many of our favorites, like stone fruit or corn on the cob, come back after a long winter hiatus.

Benefits abound from eating in season. “Produce that’s in season is often harvested closer to home, meaning it spends less time in transit and retains more of its delicate nutrients,” says Boulder, Colorado-based Hannah Van Ark, RDN. In addition, there tends to be more variety in fruits and veggies available at this time, and in-season produce is often more budget-friendly via lower prices or sales, she says.

When it comes to what to eat, here are 10 delicious produce picks for next time you’re at the grocery store, farmers market, or roadside fruit and veggie stand.

5 Fruits in Season in Summer

Is there anything better than biting into a juicy, sweet summer fruit? Even more than their sun-ripened taste are the nutrients these boldly hued fruits contain.

42

Cherries

cherries
Yes, you should let their jewel color entice you to buy them by the bagful: “The beautiful red color of cherries is associated with a high level of polyphenols and vitamin C, which means they are high in antioxidants, which are associated with lower inflammation,” says Catherine Perez, RD, a vegan blogger and cookbook author based in Fairlawn, New Jersey.

 Antioxidants are compounds that help prevent cell damage, and eating foods containing them, like cherries, may help decrease the risk of disease.

43

Watermelon

watermelon
This fruit is associated with hot days for a reason: It’s refreshing. “Watermelon is about 92 percent water, making it a great choice for summer and a tasty way to stay hydrated in hot weather,” says Van Ark.

 Plus, watermelon also contains lycopene, an antioxidant that has anti-cancer and heart-healthy properties, she says.

44

Blueberries

blueberries
Blueberries provide a good source of fiber, Van Ark points out. (One cup has 3.6 grams of fiber,

 or 12 percent of your Daily Value, the recommended amount per day.

) A fiber-rich diet has numerous benefits, including satiety and digestive support. “Despite their natural sweetness — especially when eaten in season — blueberries are relatively low in sugar and have a low glycemic index, which helps keep blood sugar balanced,” she explains.
45

Peaches

peaches
Although many fruits are available year-round, peaches are one that you can only find sourced from certain parts of the United States during the summer season. “I adore peaches because they’re so naturally sweet and juicy,” says Jackie Newgent, RDN, a Los Angeles-based culinary nutritionist, chef, and author of The Plant-Based Diabetes Cookbook. She points to the fact that yellow peaches contain carotenoids like beta-carotene, which give them their orangey hue.

 These compounds have been found to reduce inflammation, lower cancer risk, and protect eye health, among other health benefits.

46

Strawberries

strawberries
One cup of strawberries provides a good source of vitamin C.

 Vitamin C is an antioxidant that protects your cells against free radicals, the molecules that can cause damage to cells, says Newgent. In addition, vitamin C has other health benefits, including helping produce collagen (which provides structure for our skin), supporting immune system function, and improving the absorption of iron from plant foods.

5 Vegetables in Season in Summer

Summer is when veggies really shine, so consider adding these five delicious vegetables to your meals for a boost of nutrients.

47

Corn

corn
This is a ubiquitous summer vegetable — and yes, we said vegetable. (One ear of corn counts as a cup of starchy vegetables.

) “It is also surprisingly nutrient-packed, as it provides fiber, magnesium, phosphorus, manganese, selenium, and B vitamins,” says Perez.

 “These nutrients have been associated with lower cholesterol and even improved blood sugar control,” she explains.
48

Zucchini

zucchini
There’s a reason why we’ve crowned zucchini as a do-anything vegetable, subbing in for noodles in lasagna or spaghetti: It’s low in calories (20 per cup) and carbohydrates (4 grams per cup).

 At the same time, it’s satisfying and versatile to cook or grill with. “One of my favorite things about zucchini is how easy it is to add to a dish to bump up the nutrition and volume of your meal,” shares Perez. “I love adding cooked zucchini to pasta salads, shredding it into baked goods, or even making them into little baked fritters,” she says.
49

Cucumbers

cucumbers
It’s probably no surprise to learn that cucumbers are 96 percent water.

 “Don’t write off cucumbers because they seem mostly like water; that’s one of their best qualities,” says Newgent. “They’re hydrating, which is so important during the ‘sweaty season’,” she adds. As you eat them, leave their peel on, since it supplies potassium, which is an electrolyte important for muscle and nerve function.

50

Tomatoes

tomatoes
Botanically speaking, tomatoes are a fruit, but they’re included in the vegetable group.

 “Tomatoes are particularly high in carotenoids," says Perez, "and in consuming more of them, you [may] get reduced risk of chronic diseases and [certain cancers] like head and neck." She adds that the benefits of eating tomatoes may extend to "eye health support, skin health, and reduced inflammation.”

51

Asparagus

asparagus
Sure, it may make your pee smell,

 but these green stalks are so sweet in summer. Plus, they have health benefits, too. “Asparagus is a great source of prebiotic fiber, which helps feed the good bacteria in your gut and supports healthy digestion,” says Van Ark.

 “Asparagus is also one vegetable that tastes especially amazing when harvested locally and in-season,” she says.

The Takeaway

  • Summer is a great time for shopping for seasonal produce, including fruits like berries and cherries and vegetables like corn and asparagus.
  • In-season produce may be more nutrient-rich, better tasting, sourced more locally, and available at a lower cost.
  • Summer produce offers a rich spread of nutrients like disease-fighting antioxidants and vitamins and other compounds that protect skin and eye health.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  4. Wempen K. The Wonders of Watermelon. Mayo Clinic Health System. April 24, 2025.
  5. Shafe MO et al. Lycopene: A Potent Antioxidant with Multiple Health Benefits. Journal of Nutrition and Metabolism. June 8, 2024.
  6. Blueberries, Raw. U.S. Department of Agriculture. October 31, 2024.
  7. Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food & Drug Administration. March 5, 2024.
  8. Zhao B et al. Carotenoid Profiling of Yellow-Flesh Peach Fruit. Foods. June 7, 2022.
  9. Eat the Rainbow: The Health Benefits of Carotenoids. Cleveland Clinic. July 12, 2023.
  10. Strawberries, Raw. U.S. Department of Agriculture. October 31, 2024.
  11. Vitamin C. National Institutes of Health Office of Dietary Supplements. March 26, 2021.
  12. Vegetables. U.S. Department of Agriculture MyPlate. 2020–2025.
  13. Corn, Sweet, Yellow and White Kernels, Fresh, Raw. U.S. Department of Agriculture. October 31, 2024.
  14. Summer Squash, Green, Raw. U.S. Department of Agriculture. October 31, 2024.
  15. Cucumber, Raw. U.S. Department of Agriculture. October 31, 2024.
  16. Agusala B. 25 Water-Rich Foods to Help You Stay Hydrated This Summer. UT Southwestern Medical Center. June 26, 2023.
  17. Potassium. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
  18. What Do I Do With Tomatoes? U.S. Department of Agriculture WIC Works Resource System.
  19. Kapała A et al. The Anti-Cancer Activity of Lycopene: A Systematic Review of Human and Animal Studies. Nutrients. December 3, 2022.
  20. Collins EJ et al. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology. February 4, 2022.
  21. Why Does Asparagus Make Your Pee Smell? Cleveland Clinic. February 22, 2021.
  22. Redondo-Cuenca A et al. Nutritional Composition of Green Asparagus (Asparagus officinalis L.), Edible Part and By-Products, and Assessment of Their Effect on the Growth of Human Gut-Associated Bacteria. Food Research International. January 2023.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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