AS THE SUMMER IS UPON US, WE ARE BLESSED TO HAVE AN ABUNDANCE OF DELICIOUS FRUITS, VEGGIES, AND HERBS THAT NOT ONLY TANTALIZE OUR TASTE BUDS BUT ALSO PROVIDE INCREDIBLE BENEFITS FOR OUR SKIN AND OVERALL HEALTH. RENOWNED AUTHOR OF ‘EAT PRETTY,’ JOLENE HART, SHARES HER TOP 10 FOOD RECOMMENDATIONS TO MAKE THE MOST OF THIS VIBRANT SEASON.

APRICOTS: BETA-CAROTENE BOOSTERS

Snatch up these seasonal gems whenever you spot them at your local market. Ripe apricots are rich in beta-carotene, a UV-protective vitamin A that promotes healthy hair, nails, and smooth skin. They also contain zeaxanthin, a phytochemical that supports eye health. Apricots are packed with iron, copper, and potassium for hydration and digestion, making them a fantastic summer treat. Opt for fresh apricots and avoid dried ones, as the latter are concentrated sources of sugar.

BLUEBERRIES: AGE-DEFYING ANTIOXIDANTS

The deep blue hue of blueberries reveals a treasure trove of anti-aging benefits. Anthocyanin pigments protect the skin’s elasticity and connective tissue while guarding against UV damage. Catechins defend against wrinkles, and the vitamins C and E work in synergy to boost beauty from within. Additionally, blueberries’ healthy dose of potassium enhances nutrient and oxygen circulation, and they may even aid in reducing fat storage in the body. For the best results, enjoy them fresh or frozen rather than dried.

CUCUMBER: NATURE’S COOLING ELIXIR

Cucumbers offer a refreshing and hydrating effect on the body. Rich in silicon, they support healthy connective tissue, skin moisture, and elasticity. Comprising 95% water, cucumbers provide a detoxifying boost. Their potassium content keeps beauty nutrients flowing, while magnesium promotes calmness and may help lower blood pressure. Anti-inflammatory and kidney-cleansing properties make cucumbers ideal for preventing water retention and maintaining a slim physique. Organic cucumbers with the skin intact provide vitamin C and chlorophyll for added benefits.

RASPBERRIES: BIOTIN BOOSTERS

Don’t underestimate these tiny berries, as they are packed with antioxidants, including collagen-protecting anthocyanin pigments and toxin-fighting acid. Raspberries contain a compound called ketone, which targets hormones that enhance metabolism, aiding calorie burning. They offer age-fighting benefits with vitamin C, fiber, and biotin, essential for healthy hair and nails. Rich in manganese, raspberries also support mitochondrial health.

TOMATO: YOUR SUN-DEFENSE SYSTEM

Vine-ripened tomatoes are a potent source of anti-cancer nutrients like lycopene and beta-carotene. These compounds protect the skin from UV damage, preventing wrinkles, age spots, and lines. Regular tomato consumption concentrates the skin’s photo-protective benefits. Cooking tomatoes increases lycopene absorption, especially with a drizzle of olive oil that amplifies the damage-preventing actions of vitamin C. High in potassium and anti-inflammatory properties, tomatoes support healthy circulation of beauty nutrients.

PEPPERS: THE COLLAGEN BOOSTERS

Red, orange, and yellow peppers surpass green ones in beauty benefits. Hot peppers, such as chile, jalapeño, and poblano, contain more anti-aging phytochemical capsaicin found in the pepper’s white membrane. Capsaicin is anti-inflammatory and suppresses cell signals linked to inflammation and aging. Sweet peppers, rich in collagen-building vitamin C, are excellent sources of B vitamins and beta-carotene for firm, elastic skin. Enjoy peppers raw for the best results.

COLLARD GREENS: NUTRITION POWERHOUSES

Coming from the same family as Brussels sprouts and cabbage, collard greens offer potent cancer-preventing compounds called glucosinolates. These compounds boost the body’s production of anti-aging glutathione. Low in calories, collards provide beta-carotene, which converts to vitamin A for healthy hair, skin, nails, and eyes. They are rich in chlorophyll, oxygenating the blood, vitamin K for blood vessel health, and folate for red blood cell production.

OKRA: AID FOR DIGESTION

Okra’s distinctive trait is its slippery gel or mucilage, offering unique detoxifying benefits. It feeds healthy bacteria and lubricates the intestines, promoting digestion and elimination. Mucilage also helps stabilize blood sugar levels, reducing inflammation and acne. Okra’s vitamin B content supports circulation, healthy hair, and nails.

COURGETTE (ZUCCHINI): LOW-CAL, HIGH IN VITAMINS

Both courgette and yellow squash belong to the zucchini family, with only 20 calories in a small serving. High in fiber and detoxifying pectin, they make you feel full while blocking the absorption of excess calories. They also contain anti-aging vitamins C and A, blood pressure-lowering magnesium and potassium, vitamin B, and folate for hair and collagen health.

CELERY: COOL, CRUNCHY, AND CALMING

Celery’s healthy balance of sodium and potassium acts as a natural diuretic, cooling and detoxifying the body by flushing out excess fluids. It contains coumarin, a phytochemical that calms and lowers blood pressure. Celery’s silicon content supports skin elasticity, hydration, and healthy hair growth while defending against inflammation and wrinkles.

We are lucky to have such a choice of fabulous produce in the UK. Summer produce is packed with essential vitamins, minerals, and antioxidants that support overall health and well-being. They hydrate, help with weight management and skin health, give a digestive and mood enhancement, and above all, completely delicious! Tuck in and eat the rainbow!

Eat Yourself Pretty with Summers’ Bounty