20 Summer Superfoods You Need to Try Right Now

Two kiwis supply a whopping 430% of your daily vitamin C needs, plus they're a good source of vitamin E and contain as much potassium as a banana. To eat, cut in half and then spoon out — just like you're eating an ice cream sundae, says London. Try Zespri SunGold kiwifruit, a new non-GMO yellow-fleshed hybrid fruit that's nice and sweet.

Make strawberry-kiwi lemonade today »

This veggie is bursting with prebiotics, a type of fiber that helps "feed" the good probiotic bacteria in your gut, which goes a long way when it comes to stopping bloat. Super versatile, you can add it to soups, pastas, omelets — or serve up as a side dish, suggests London.

Reach for pre-bagged baby greens (made with romaine, oak, tango and leaf lettuces) to easily toss together a two-minute salad. Three cups of mix offers 280% of your daily value for bone-protecting vitamin K. Try Dole Salad Blends 50/50 mix, a Good Housekeeping Approved Emblem-holder.

35 easy and fresh summer salad recipes »

What's a BBQ or a picnic without a bean salad? Eating a one-half cup serving of these colorful red beans supplies 8 grams of fiber and 7 grams of protein, a combo of nutrients that helps fill you up. Try Bush's Reduced Sodium Beans, a Good Housekeeping Nutritionist Approved pick for their delicious flavor and texture. 

Get the recipe for campfire baked beans »

What better way to dress up caprese salad or whip up your own pesto? Spiking foods with herbs has been shown to help you cut nearly 1,000 mg of salt from your diet a day, per research. And when you eat less sodium, you also reduce your risk of beach season bloating.

According to a 2015 study in the Journal of the American Heart Association, people who snack on nuts may have lower abdominal fat compared to those who eat carby treats. You'll find almonds, along with other nuts in Nuts.com's Healthy Trailmix snack packs, one of London's picks for an on-the-go bite.

5 nuts you need in your diet »

Did you know popcorn is a whole grain? "Eat a bowl poolside or at a BBQ for a lightened up hit of flavor — without worrying about calories," says London. Look for bagged popcorn that contains around 40 calories per cup. One great option: the spicy SkinnyPop Jalepeno.

You'd be surprised that berries can actually be one of the best sources of fiber in your diet. In fact, they offer up to nine grams per cup. "They're also lower in sugar than most fruits and antioxidant-packed, making them a satisfying snack," says London. 

How to freeze your leftover berries »

The fruit is filled with monounsaturated fats that are heart-healthy and satiating, so you're less likely to want to snack right away, says London. A 2013 study found that regular avocado-eaters have a lower waist circumference and BMI. Smash on whole grain toast with a squeeze of lemon or add as a side to scrambled eggs.

Master avocado toast »

Hear us out: These are a great source of omega 3 fatty acids, protein, as well as calcium and vitamin D. An easy way to enjoy these is by using canned sardines (try Bella Sardines in yummy flavors like lemon and olive oil) to make a sardine salad. Just use whole grain crackers to scoop and eat.

You've tried coconut oil and coconut milk, but now it's time to try it a different way: in a protein powder. New on the scene, it's made when coconuts are de-fatted to leave behind just the protein and fiber, explains London. Carrington Farms Coconut Protein Powder earned GH Nutritionist Approved status. She suggests mixing into smoothies and baked goods.

Cherries are only at their peak for a short time in summer — so grab them while you can. Each little fruit is filled with antioxidants called anthocyanins that boost heart health and reduce risk of chronic disease, says London. Try having handful for a naturally sweet dessert — you won't even miss ice cream.

Remember: coffee comes from plants. In fact, the "beans" are actually seeds from the coffee fruit. It's on this list because the caffeine from coffee helps you, um, stay regular, so drinking 8 to 16 ounces is a natural way to de-bloat, says London. On the go? Try the canned, lightly sweetened High Brew Cold-Brew Coffee.

Why you should drink coffee every day » 

The brilliant thing about iced tea is that it contains the zip of caffeine, but in much lower amounts — great if you are sensitive to it. Tea is also rich in antioxidants called polyphenols that help your body put up its defenses against disease. Make sure you're drinking plain versions, as sweetened ones can contain a lot of added sugar.

Surprise! We're talking about white potatoes. "They're a quick and easy way to boost your intake of blood-pressure regulating potassium, immune-boosting vitamin C, and fiber," says London. Drizzle cubed taters with olive oil and sprinkle with salt and pepper, then roast in a foil packet on the grill.

More satisfying spud recipes »

Pretty soon, the farmers market will be filled with these delicious, juicy gems. "Tomatoes are packed with immune-boosting, skin-saving vitamin C," says London. Because they're high in water and loaded with the electrolyte potassium, they're also aces at helping you rehydrate on a hot day.

The root veggie is packed with blood-pressure regulating potassium. Slice into matchsticks and toss this veggie into salads and stir-fries to up the crunch factor. Or, top with squeezed lime and a dusting of chili powder and snack on them the traditional way. You can also try jicama in chips, like JicaChips, which have five grams of protein per serving.

Another way to dress up your water this summer: add cucumber, watermelon, berries or slices of citrus fruits. "Since we all need about 10 cups of fluids per day, this can be a delicious way to meet your hydration needs while cutting back on sugary beverages, common culprits of summer weight gain," says London.

How to sip more H20 »

One cup of these crunchy veggies contain 98% of your daily quota of vitamin C. Plus, they're a surprisingly good source of energy-supplying iron. Dunk them in hummus, salsa, guac, or a Greek yogurt dip.

Throw snap peas on the grill »

If you love Greek yogurt, you've got to try Skyr. The Icelandic-style yogurt is high in protein, low in sugar, and pleasingly thick. Try it as part of a light, but filling breakfast.  One popular brand: Siggi's, which offers summer-inspired flavors like nectarine and mixed berry.