Five summer fruits and vegetables you should be eating
Written by Sarah Thebarge, Physician Assistant. Medically reviewed by Dr. Betsy Koickel, MD on June 10th, 2025.
With so many fruits and vegetables in season and readily available, summer is a great time to enjoy produce that is not only delicious but also incredibly nutritious. Here are five summer fruits and vegetables you and your family can enjoy during the warmer months.
1) Apricots
Apricots are thought to have supplied the nectar referred to by Greeks and Romans as "the nectar of the gods." It’s a fitting description since this stone fruit is rich in vitamin A, vitamin C and fiber. In addition, apricots are a guilt-free summer treat, since one piece of fruit contains just 17 calories.
2) Cauliflower
Cauliflower is a low-calorie summer vegetable option that’s in season during warmer months. One serving of cauliflower contains 77% of your recommended daily intake (RDI) of vitamin C, 20% of your vitamin K RDI, 14% of your folate RDI and 11% of your vitamin B6 RDI. It serves as a low-carb substitute for many starchy foods, like rice and potatoes (Cauliflower wings, anyone?!). And it contains just 25 calories per cup!
3) Artichokes
Artichokes are technically thistles, but they are often referred to as vegetables and are surprisingly healthy! A medium artichoke contains more protein than most vegetables, as well as 25% of your vitamin C RDI, 24% of your vitamin K RDI, 22% of your folate RDI, and a whopping 7 grams of fiber! An artichoke contains just 60 calories and less than 1 gram of fat.
4) Cherries
With some of the highest antioxidant levels of any fruit, cherries are another healthy summertime indulgence. Cherries are rich in vitamin A, vitamin C and potassium. A one-cup serving contains just 77 calories!
Cherries also help support healthy sleep, blood sugar and heart health.
5) Fava beans
Summer is a great time to enjoy fava beans, which are packed with vitamins and minerals. One serving of fava beans contains 40% of your folate RDI, 21% of your phosphorus RDI, 18% of your magnesium RDI, as well as 36% of your manganese RDI -- a mineral that improves brain and nervous system health.
Another reason fava beans improve brain health is because they contain L-Dopa, a neurotransmitter that can support a healthy brain as we age.
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We are here to help you stay healthy at urgent care this summer. Our centers are open seven days a week, all summer long, to help you and your family. To get started, just walk in or save your spot online.
FAQs
Here are some frequently asked questions about summer fruits and vegetables.
What fruit has protein?
Most fruits do not contain protein, although a few may contain 1 to 2 grams. Guavas are an exception with 4 grams of protein per cup.
How many vegetables should you eat a day?
According to the US Dietary Guidelines, adults should aim for about 2.5 to 3 cups of vegetables per day, depending on age, sex and activity level.
How much fruit should you eat a day?
According to the Dietary Guidelines, adults need about 1.5 to 2 cups of fruit per day.
Are frozen summer fruits and vegetables still healthy?
Yes, sometimes frozen fruits and vegetables are more nutrient-dense than fresh. Often, they are picked at peak ripeness and flash-frozen, preserving most of their nutrients.
How can I stay hydrated with produce?
Eat water-rich fruits and veggies like cucumbers, watermelon, strawberries, lettuce and oranges. While these don’t replace water during the hot summer months, they can contribute to hydration.
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