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Summer time means lots of fresh veggies and fruits to choose from for a healthy diet. Regular consumption of fruits and veggies prevents you from heart ailments, cancer, and erratic blood pressure. Read on to find out about the recommended summer veggies.
One of the most important recommendations of a dietician is to eat plenty of veggies and fruits for a healthy diet. There are numerous benefits of a diet that is rich in veggies. Some of these include reduced risk of cardiovascular diseases, digestive problems, and a controlled blood pressure. Vegetables and fruits also have a positive effect on blood sugar and help in keeping the appetite in control.

5.    Shallots

Shallots typically belong to the family of garlic, leeks, and onions and are known for their ability to reduce the risk of several types of cancers, specifically liver and colon cancer. Shallots are rich in Vitamin A. They have high concentrations of antioxidants and have anti-inflammatory, anti-allergic, and anti-bacterial properties. Shallots also prevent heart disease and diabetes. They are typically used as dressings in soups, stews, and salads.

6.    Broad Beans

Broad beans are rich in fiber, folate, protein, iron, potassium, vitamins A, C, and K, and magnesium. They help in reducing blood pressure, enhancing skin health, and relieving sores. To get the maximum nutrition from beans, it is best advised to steam them gently before eating. Beans are typically eaten with stews, salads, or as a side dish.

7.    Mushrooms

Although mushrooms are available in all seasons, they are abundant in summers. Some of the most nutritious varieties of mushrooms include Porcinis and Chanterelles. Mushrooms are rich in fiber, riboflavin, and potassium, and have a low sodium and fat content. Consuming mushrooms helps in improving the body’s immunity. Mushrooms can be kept for several days if stored in a paper bag in a refrigerator. They can be eaten raw or served with salads. They can also be sautéed, broiled, or grilled. While buying mushrooms, select the ones that are dry and firm and check that the gills are intact.

8.    Avocados

Avocados are rich in oleic acid, potassium, folate, thiamin, niacin, riboflavin, and magnesium. They are typically added to seasonal salads as they contain a compound that assists in the absorption of healthy carotenoids from vegetables. While buying avocados, pick the ones that have a uniform, unblemished skin.

9.    Kohlrabi

Kohlrabi, also known as the cabbage turnip, is an excellent source of potassium and vitamin C. Kohlrabi can be stored in the refrigerator for weeks together. It can be eaten raw in salads. Kohlrabi bulbs can also be steamed or stuffed with vegetable or meat fillings. While selecting Kohlrabi, you should opt for the ones that have small, firm bulbs, and are less than 3 inches in diameter.

10.    Egg Plant

Egg plant is a good source of heart healthy nutrients. It is rich in antioxidants such as nasunin, fiber, and potassium. If the egg plant is young, its skin can be consumed. However, as it becomes older, the skin becomes bitter and therefore must be removed before consuming. Egg plants taste best when cooked thoroughly. They taste great when grilled and seasoned with basil, oregano, olives, tomatoes, lemon juice, and peppers. While selecting egg plants go in for the ones that have a smooth taut skin and pick the ones that appear heavy for their size.

  • “Beneficial effects of Solanum melongena (Solanaceae) peduncles extracts, in periodontal diseases”, by Diab R, et al. Published in the June, 2011 issue of the Journal of Medicinal Plants Research, accessed on July 5, 2012.
  • “Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature”, by Edward Giovannucci. Published in the February, 1999 issue of the Journal of the National Cancer Institute, accessed on July 5, 2012.
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