In Season for Summer: What to Eat and Why Your Body Craves Them

When summer hits, you might notice your cravings shift and all of a sudden, salads sound better than soup. You may find yourself reaching for more juicy fruits instead of heavier comfort foods.

Our bodies are naturally attuned to the seasons, and the foods that grow abundantly during summer are specifically suited to help you thrive during the heat.

As a nutritionist, I see seasonal eating not just as a lifestyle choice, but as a smart and supportive way to align with your body’s changing needs.

Here are some of the most iconic summer foods and why they’re perfectly in season, and backed by science:

Watermelon - Hydration + Internal Sun Protection

Watermelon isn’t just refreshing, it’s loaded with lycopene, a powerful antioxidant that has been shown to offer photoprotective benefits. That means eating watermelon regularly can help your skin become more resilient to UV rays over time. While it won’t replace your sunscreen, lycopene acts like an internal layer of SPF, reducing oxidative damage from sun exposure.

With over 90% water content, watermelon is also one of the most hydrating foods you can eat. It's rich in electrolytes like potassium, which helps regulate fluid balance, muscle contractions, and nerve function—especially important when you’re sweating more in the heat.

Cucumber - Cool, Crunchy, and Hydrating

Cucumbers are another high-water veggie—about 96% water, to be exact—which makes them excellent for hydration and thermoregulation. They also contain silica, a mineral that supports collagen production, skin elasticity, and joint health.

Their mild flavor and crunch make them ideal for supporting digestive health—low in calories, high in water and fiber, and easy on the gut. If you're feeling bloated or overheated, cucumbers help support natural detox pathways through hydration and gentle diuresis (aiding your body in excreting excess fluid).

Tomatoes: Lycopene - Electrolytes

Tomatoes are another lycopene-rich food, especially when cooked, which increases the bioavailability of this antioxidant. Lycopene helps reduce inflammation, oxidative stress, and cellular damage from UV exposure. Tomatoes are also rich in vitamin C, folate, and potassium, making them heart-healthy and skin-supportive.

During hot weather, you lose more electrolytes through sweat, so incorporating foods like tomatoes (and watermelon) can help naturally replenish potassium, which is crucial for hydration, muscle function, and blood pressure regulation.

Cherries, Peaches + Stone Fruits like Plums, Apricots, and Nectarines: Skin, Digestion, and Sweet Satisfaction

Peaches, cherries, nectarines, apricots, and plums are in peak season during summer for a reason. They’re loaded with vitamin C, fiber, and polyphenols, supporting collagen synthesis, gut health, and immune function. The high water and fiber content also support regularity and reduce bloating, especially when eaten with the skin. Their natural sugars can satisfy sweet cravings without the blood sugar rollercoaster, thanks to their fiber content and relatively low glycemic load.

Corn: Summer Carbs with a Purpose

Sweet corn is a comforting seasonal carbohydrate that offers fiber, B vitamins (especially B5 and folate), and slow-burning energy to help sustain you through active summer days. It’s also a source of lutein and zeaxanthin, antioxidants that help protect eye health from UV-related oxidative stress.

While corn gets a bad rap in some circles, fresh corn on the cob is a whole food that offers nutritional value—especially when enjoyed in season and balanced with protein or healthy fats.

Why Eating Seasonally Matters:

• Richer in nutrients: Foods harvested at their peak tend to have higher antioxidant levels and better flavor.

• Supports hydration & metabolism: Summer produce is often higher in water, potassium, and vitamin C—nutrients your body loses faster in hot weather.

• Better digestion: Your gut prefers lighter, easier-to-digest foods in summer. Think raw veggies, fruits, and cold dishes.

• Environmentally smarter: Eating what's in season usually means it's grown closer to home, supporting sustainable food systems and reducing nutrient loss from long transport.

Easy Tips to Embrace In-Season Eating this Summer:

• Blend watermelon with lime and mint for a skin-loving refresher.

• Toss cucumber ribbons with olive oil, lemon, and herbs for a cooling salad.

• Roast tomatoes and corn for a lycopene-packed summer salsa.

• Snack on stone fruits with almond butter or Greek yogurt.

• Freeze grapes, cherries, or peach slices for a naturally sweet popsicle alternative.

Seasonal summer foods don’t just taste better—they work with your body to keep you cool, hydrated, and nourished when the heat is on. Whether you’re lounging by the lake or navigating a busy week, these nutrient-packed foods are nature’s way of saying, “I got you.”