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9 Summer Superfoods to Add to Your Diet

June 16, 2025

You’ve heard it a million times: Eat more fruits and veggies.

But in the summer, that’s a lot more realistic. Not only is everything cheaper – and tastier – but some seasonal staples come with bonus health benefits that you might not expect.

“These foods do a lot more than just fill you up,” says Ulysses Wu, MD, with Hartford HealthCare. “They support everything from hydration to digestion to inflammation, and even help you feel full faster.”

So if you’re ready to level up your summer meals, here are nine superfoods that deserve a spot on your plate.

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1. Beets.

If you’re looking for a natural way to boost your energy (hello, sweltering summer hikes), beets might be your new best friend.

They’re packed with nitrates that help improve blood flow and oxygen delivery, which means more stamina and less fatigue. They also contain betaine, which may contribute to both muscle building and endurance.

“They’re basically a performance enhancer, minus the shady side effects,” says Dr. Wu. “They’ve become a popular antioxidant for athletes to take.”

2. Watermelon rind and seeds.

You don’t have to ditch the juicy red part of the watermelon – but don’t sleep on the seeds or rind.

“Both can support circulation and hydration,” Dr. Wu notes. “And the rind has lots of fiber and amino acids.”

Simply roast the seeds for a crunchy, protein-packed snack, or toss the rind into a stir-fry.

“Nothing needs to go to waste,” Dr. Wu says. “Even the parts you usually toss can be good for you.”

3. Purslane.

You might not have heard of purslane, but it’s worth giving a try. This leafy green is technically a weed, but nutritionally, it’s kind of a rockstar.

“Think of it as a supercharged spinach,” Dr. Wu says. “Add it to salads or sandwiches and enjoy the mild, slightly lemony flavor.”

It’s rich in plant-based omega-3s and antioxidants — and the best part is, it grows just about anywhere.

4. Kimchi.

Love bold flavors, but hate the acid reflux that follows? Kimchi might be for you.

“Kimchi is loaded with probiotics, meaning it keeps your digestive system in balance,” says Dr. Wu. “Fermented foods are great for increasing diversity in your gut microbiome, which is thought to help control diseases.”

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5. Fresh herbs.

No – not just as a garnish.

“Herbs are small but mighty, and are often packed with both vitamins and antioxidants. They’re a great way to add flavor without extra salt or added sugar,” says Dr. Wu.

Simply chop them into salads, mix them into dressings, or toss a few sprigs into your lemonade.

6. Tart cherries.

Whether you’re sore from a workout or just want a good night’s sleep, these might be for you.

“Tart cherries, or tart cherry juice, are loaded with antioxidants. They’re great for reducing inflammation or speeding up recovery,” Dr. Wu notes.

Bonus: they naturally contain melatonin, which may help you sleep better, too.

7. Seaweed.

It’s not just for sushi – seaweed snacks are a great salty substitute for chips.

“Seaweed is low in calories and high in iodine, which supports thyroid health,” says Dr. Wu.

Try it on its own or crumbled over salads and rice bowls.

8. Green peas and pea shoots.

Fresh peas aren’t just for grandma’s casseroles.

“They’re a great source of plant-based protein, and also have nutrients like fiber, vitamin C and folate,” says Dr. Wu.

And don’t skip the curly little pea shoots.

“They’re one of those ‘sneaky’ superfoods that people forget about,” Dr. Wu adds. “Try them in salads, grain bowls, or wraps for a crisp, healthy crunch.”

9. Guava and papaya.

Heard enough about apples and bananas? There’s another duo in town.

“Papaya is full of potassium and has enzymes which help with digestion and preventing bloating, while guava is absolutely packed with vitamin C. It has even more than an orange,” says Dr. Wu.

Both are refreshing and flavorful, and make a perfect addition to your next smoothie or salsa.

So the next time you’re at the farmer’s market or planning your next backyard barbecue, throw a few of these unexpected superfoods into the mix. You’ll feel better, eat better — and maybe even impress your guests while you’re at it.