34 Fitness-Boosting Summer Fruits and Vegetables

As the seasons change, so do our eating habits. In the summer, we tend to gravitate towards lighter, fresher foods that help keep us cool in the hot weather. 

Some would say that the warmer months lend themselves better to the consumption of all the foods that we instantly associate with health, fitness, energy and feeling better about ourselves. a woman pouring salad dressing over veg bowl before working out

Losing fat/gaining muscle often entails eating MORE, not less - if you're looking to boost your fitness level and lose weight or gain muscle, you might be surprised to know that eating MORE food is usually the answer, not less. 

In order to see real results, it's important to fuel your body with the right balance of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals).

That's where these 34 summer fruits and vegetables come in. All of them are loaded with essential nutrients that can help improve your overall health and fitness.

So why not add a few of them to your next grocery list?

1. Tomatoes:

Tomatoes are a great source of lycopene, an antioxidant that helps protect your cells from damage. 

They're also a good source of vitamin C, which is important for maintaining muscle strength and endurance.

2. Watermelon:

Watermelon is a hydrating fruit that's high in water content and electrolytes. It's also a good source of vitamins A and C, which support healthy vision and immune function, respectively.

3. Blueberries:

Blueberries are low in calories but high in antioxidants, which can help protect your body against free radicals and inflammation. They're also a good source of vitamin C and manganese.

4. Strawberries:

Strawberries are another excellent source of antioxidants, as well as vitamin C and fibre. They also contain a compound called ellagic acid, which has been shown to have cancer-fighting properties.

5. Cantaloupe:

Cantaloupe is a nutrient-rich fruit that's high in vitamins A, C and B6. It's also a good source of potassium, which can help regulate blood pressure.

6. Spinach:

Spinach is a leafy green vegetable that's high in antioxidants, vitamins A, C and K, and minerals like magnesium and iron. It's also low in calories and high in fibre.

7. Kale:

Kale is another nutrient-rich leafy green vegetable that's loaded with antioxidants, vitamins and minerals. It's also high in fibre and low in calories.

8. Broccoli:

Broccoli is a cruciferous vegetable that's high in fibre, protein, vitamins C and K, and minerals like zinc and potassium. It's also been shown to have cancer-fighting properties.

9. Cucumbers:

Cucumbers are a hydrating fruit that's low in calories and high in water content. They're also a good source of vitamin A, magnesium and potassium.

10. Green bell peppers:

Green bell peppers are a good source of antioxidants, vitamins C and B6, and minerals like potassium and manganese. They're also relatively low in calories.

11. Yellow bell peppers:

Yellow bell peppers are similar to green bell peppers, but they're a good source of vitamin A and carotenoids.

12. Red bell peppers:

Red bell peppers are the most nutrient-rich of the bell pepper varieties, providing antioxidants like vitamin C and carotenoids, as well as vitamins A and B6.

13. Raspberries:

Raspberries are a low-calorie fruit that's high in fibre, antioxidants and vitamin C. They also contain a compound called ellagic acid, which has been shown to have cancer-fighting properties.

14. Blackberries:

Blackberries are another low-calorie fruit that's high in fibre, antioxidants and vitamin C. They also contain a compound called ellagic acid, which has been shown to have cancer-fighting properties.

15. Cranberries:

Cranberries are a tart fruit that's high in antioxidants, vitamins C and E, and minerals like potassium and zinc. They're also a good source of fibre.

16. Apples:

Apples are a high-fibre fruit that's high in antioxidants, including the antioxidant quercetin. They're also a good source of vitamins C and B6.

17. Pears:

Pears are another high-fibre fruit that's high in antioxidants, including the antioxidant quercetin. They're also a good source of vitamins C and K.

18. Grapes:

Grapes are a high-antioxidant fruit that's also a good source of vitamins C and K.

19. Bananas:

Bananas are a good source of dietary potassium, vitamin B6 and dietary fibre. They also contain some vitamin C and magnesium.

20. Oranges:

Oranges are a good source of dietary fibre, vitamin C, thiamin, niacin, folate, potassium and vitamin A.

21. Avocados:

Avocados are a good source of monounsaturated fats, dietary fibre, vitamins C and E, and potassium. They're also relatively low in carbs.

23. Sweet potatoes:

Sweet potatoes are a good source of fibre, beta-carotene, vitamin A and vitamin C. They're also high in antioxidants.

24. Mushrooms:

Mushrooms are a low-calorie vegetable that's high in antioxidants, including the antioxidant selenium. They're also a good source of B vitamins and minerals like potassium and zinc.

25. Zucchini/Courgette:

Zucchini (or courgette) is a low-calorie vegetable that's high in water content and fibre. It's also a good source of vitamins A, B6 and C, as well as minerals like magnesium and potassium.

26. Eggplant/Aubergine:

Eggplant (or aubergine) is a low-calorie vegetable that's high in fibre and antioxidants. It's also a good source of vitamins B1, B6 and C, as well as minerals like magnesium and potassium.

27. Kale:

Kale is a nutrient-rich leafy green vegetable that's loaded with antioxidants, vitamins and minerals. It's also high in fibre and low in calories.

28. Spinach:

Spinach is a nutrient-rich leafy green vegetable that's loaded with antioxidants, vitamins and minerals. It's also high in fibre and low in calories.

29. Broccoli:

Broccoli is a cruciferous vegetable that's high in fibre, protein, vitamins C and K, and minerals like potassium and magnesium. It's also a good source of antioxidants.

30. Cucumbers:

Cucumbers are a low-calorie vegetable that's high in water content and fibre. They're also a good source of vitamins A, B6 and C, as well as minerals like magnesium and potassium.

31. Celery:

Celery is a low-calorie vegetable that's high in water content and fibre. It's also a good source of vitamins A, B6 and C, as well as minerals like magnesium and potassium.

32. Lettuce:

Lettuce is a low-calorie vegetable that's high in water content and fibre. It's also a good source of vitamins A, B6 and C, as well as minerals like magnesium and potassium.

33. Garlic:

Garlic is a bulbous vegetable that's high in antioxidants, including the antioxidant allicin. It's also a good source of dietary fibre, vitamins B6 and C, and minerals like manganese and selenium.

34. Beets:

Beets are a root vegetable that's high in antioxidants, including the antioxidants betalains and folate. They're also a good source of dietary fibre, vitamins B6 and C, and minerals like potassium and manganese.

FAQ's:

Which fruit is good for physical fitness?

Bananas are a good source of dietary potassium, vitamin B6 and dietary fibre. They also contain some vitamin C and magnesium. They can help with physical fitness because they give you energy and improve your digestion.

What should I eat 30 minutes before a workout?

You should eat something that's low in fat and high in carbohydrates, like a banana or an energy bar. This will give you the energy you need to power through your workout.

What foods to avoid when working out?

You should avoid eating high-fat foods or foods that are high in sugar. These foods can slow you down and make it harder to exercise. 

On the other hand, many vegetables are high in fibre and nutrients, which can help give you the energy you need to power through your workout.

Wrapping Up:

Fitness-boosting summer fruits and vegetables are a great way to fuel your body for the summer.

These nutritious foods are packed with antioxidants, vitamins, minerals and fibre, which can help improve your overall health and fitness, so load up on these healthy foods and enjoy a fit and healthy summer!

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