9 July Superfoods You Should Have In Your Fridge This Summer

Summertime can really make or break your diet. During July, when the sun is out, you’re headed to parties and BBQs and meeting with friends, things can go one of two ways.

Many people find they’re really not too hungry in the Summer and don’t need the comfort foods of the Winter months, so opt for light dishes, which is great.

At the same time, with so many social functions and lots of opportunities for ice creams on days out, cold beers with colleagues after work and desserts and barbecues, July can really mess with your weight loss progress.

The secret? Keep a stash of Summer superfoods in your fridge.

The term “superfood” doesn’t have an official definition, but on the whole, it refers to a food with a high nutrient value, that isn’t packed with calories and offers something in the way of a healthy fat, some metabolism-boosting protein, or plenty of vitamins and minerals.

Rather than your regular old lettuce, tinned tuna, broccoli and crackers that your weight loss diet might revolve around for the rest of the year, use the Summer months as an opportunity to stock up on new superfoods.

Meat and Fish

You might automatically think of fruits and vegetables when the word “superfood” comes to mind, but when it’s barbecue season, what better way to get your superfoods than on the grill?

Salmon

Compared to other fish, salmon is right up there as one of the best. The biggest benefit it has is its high omega 3 content. These are the “heart-healthy fats” that we generally don’t get nearly enough of. In fact, the typical Westerner’s diet usually has a ratio of around 20:1 omega 6 to omega 3 fats. Ideally, this ratio should be somewhere between 1:1 and 4:1, so we’re some way off.

Salmon is a great way to ensure you boost your omega 3 intake, fight heart disease, reduce inflammation and feel great. Plus, it makes a nice change from chicken on the barbecue.

For the healthiest salmon, look for wild caught stuff, rather than farm raised.

Buffalo

Forget your steak and go for buffalo instead. (Actually, don’t forget your steak, keep it in, but have buffalo as an extra option.)

Buffalo is low in fat and cholesterol, has more protein per gram than beef, and contains omega 3s and vitamin E. You might not find buffalo in your run of the mill supermarkets, so head to a local farm or market, or have a look online to pick some up.

Grass-Fed Beef

There’s nothing better than a perfectly cooked steak, but you can make your steak even better by choosing grass-fed beef.

Grass-fed cows are far healthier than their factory farmed cousins, and their meat has a higher omega 3 content, more of the healthy fat CLA (conjugated linoleic acid) and is generally a lot more natural than cheap beef.

You can even go for grass-fed burgers. Many health food stores stock these, but if you can’t find pre-made burgers, just buy some ground grass-fed beef and make burgers using your favorite herbs and spices, along with an egg yolk or two and a few breadcrumbs or crushed crackers to give them body and help the meat stick together.

Fresh Produce July Superfoods

As fantastic and protein-packed as meat and fish are, you need your fresh produce too for a balanced diet. Any dark green or brightly colored veggies could be considered a superfood, but it’s good to get variety and experiment with different fruits and veggies while they’re in season.

Blueberries

You can get blueberries year round, but they’re definitely at their best in the Summer. Not only will they taste better when fresh, you’ll probably be able to get them cheaper too, as there’s a bigger supply to meet the demand.

They’re chocked full of antioxidants, vitamins and minerals, and unlike a lot of other fruits, they’re very low in sugar, typically containing just 7g of sugar per 100g serving.

Strawberries

These feature for almost exactly the same reasons as blueberries. In the summer they taste better, are cheaper and have a low carb count. Plus, you can feel like you’re part of Wimbledon, even if you’re just watching on your TV.

Strawberries and blueberries also have a low glycemic load. Glycemic load refers to how quickly your body breaks down a certain food into sugars. Low GL foods tend to be far better than high GL ones as they digest and break down far slower, delivering a sustained energy release.

Kiwis

Kiwi fruit actually contain more vitamin C than oranges. (92.7 mg per 100g compared to orange’s 53.2 mg per 100g.) Extremely underrated, kiwis make an excellent addition to a fruit salad or just eaten straight from the fridge. They’re less than 10 percent sugar too, so throw them in a blender with ice, some mixed berries, almond milk and a little coconut to make a killer superfood summer smoothie.

Grape Tomatoes

For a cooling, healthy, on the go summer snack, you can’t beat grape tomatoes. They have a high water and potassium content, which helps keep you hydrated, and also contain beta carotene and lycopene, which prevent your skin from sun damage.

Add them to salads, or put them on kebab skewers with other veggies and toss them on the grill alongside your meat and fish.

Avocados

You might be surprised that a high fat food made the list, but fat is nothing to be scared of. Avocados are high in monounsaturated fat, which many people don’t get enough on, due to the high polyunsaturated and trans fat content of many processed and readymade foods.

They’re also a great provider of fiber and make an excellent addition to salads, or as a starter before your main meal.

Eggplant

Eggplant is in season between June and July, so you’re guaranteed to get the best fresh-tasting, high-nutrient produce over the summer. They improve blood flow and contain tryptophan, which helps you get to sleep – perfect for those hot summer nights. Put eggplant on your grape tomato kebabs along with peppers, mushroom, zucchini, broccoli, or any other barbecue-friendly vegetable your heart desires.