Summer is coming! Step outside and you can already feel it in the air (and maybe your sweat glands). While we may not love the summer humidity, we love the summer produce! Here in Virginia, there are lots of great, local fruits and vegetables, but at PB&J we have to ask what the healthiest choice is. We went to Ms. Amy Curtis (our resident Registered Dietitian) to give us a break down of the health benefits of some of the fruits and vegetables that grow in the summer.

Fruits and veggies are packed with nutrients that are great for your body. Vitamin C is an antioxidant that helps your body heal. Vitamin A supports your immune system and helps your eyeballs see! Potassium is an electrolyte that helps with almost all of your body’s functions. And of course there’s fiber, which helps support your digestive system (stomach and intestines) and keeps you feeling full longer.

But which summer produce is good for which nutrient? Well, Ms. Amy put together some lists for us! She tells us that an excellent source of a nutrient is one that gives you 20% or more of your recommended daily value of that nutrient, while a good source gives you 10-19% of your daily value.

Excellent Sources of Vitamin C: Good Sources of Vitamin C:
 Tomatoes
Watermelons
Cantaloupes
Raspberries
Strawberries
Blackberries
Blueberries
Bell Pepper
Leafy Greens
Zucchini
Yellow Squash
Sweet Corn
Cherries
Peaches
Beets
Green Beans
Cucumbers
Excellent Sources of Vitamin A Good Sources of Potassium:
Tomatoes
Watermelons
Cantaloupes
Leafy Greens
Sweet Corn
Tomatoes
Cherries
Beets
Sweet Corn
Excellent Sources of Fiber : Good Sources of Fiber :
Raspberries
Blackberries
Blueberries
Beets
Green Beans
Sweet Corn