While the gourds of fall and the grassy green shoots of spring have their charm, it’s the summer produce that often brings the most joy. July is one of the best times to enjoy a wide variety of fruits and vegetables, and these are some that dietitians recommend stocking up on.

1. Tomatoes

Tomatoes are an excellent example of summer produce at its best. To me, there’s nothing more simple or more delicious than a perfectly ripe tomato. It’s sweet, juicy, and doesn’t need much more than a pinch of salt and pepper. Adante Hart, MPH, RDN, LDN, agrees and recommends trying a variety of tomatoes. There are heirloom tomatoes, but also yellow grape tomatoes and other types that are worth adding to meals and recipes. Hart recommends choosing tomatoes that are firm, with bright skin.

Choose them for flavor, but also for nutrition! “Tomatoes are a great source of nutrients like lycopene, which is a powerful antioxidant that can be protective against cancers,” says Hart. It’s also a cardioprotective compound, and research suggests that diets rich in tomatoes are linked to lower heart disease risk.

2. Watermelon

Perhaps one of the most beloved fruits of the summer, watermelon is a refreshing treat that’s best enjoyed in July, says Lauren Manaker, MS, RDN, LD, a Charleston-based registered dietitian. “Watermelon is packed with essential vitamins and minerals, including vitamins A, C, and B6, as well as potassium,” says Manaker. Since it’s about 92% water, it’s also incredibly hydrating, she adds, which makes it ideal for enjoying when it’s hot outside.

3. Blueberries

The little blue orbs are just as gorgeous as they are delicious and nutritious, and they’re in season in July, which means you can enjoy them at their peak ripeness. Samantha Cassetty, MS, RD, a nutrition expert and partner with the U.S. Highbush Blueberry Council, notes that July also happens to be National Blueberry Month. That’s perfect timing because summer is usually when we’re more active, playing sports, and enjoying outdoor activities. Since blueberries are an excellent source of manganese, they can help promote energy production and protect against oxidative stress, says Cassetty. That’s important, she says, because “when the body undergoes oxidative stress, it causes inflammation and metabolic damage, which can slow down recovery from muscle strain and injury.”

4. Okra

“Okra, the undeniable queen of the South, is also the unrecognized star of mid- to late-summer produce, packed full of flavor and health benefits,” says Danielle Sanders, MPH, RDN, LD, CHES. This beloved ingredient is a rich source of folate, fiber, antioxidants, and vitamins A, C, and K, which can help support a healthy pregnancy and promote heart health, says Sanders. While okra can develop a gooey texture once cooked, Sanders points out that the gel-like substance created is necessary for thickening classic Southern stews and soups.

5. Apricots

You may first think of berries and melons, but stone fruit is also in season in July. And cookbook author and registered dietitian nutritionist Dana Angelo White, MS, RDN, ATC, recommends you enjoy apricots while you can! She loves their “sweet, unmistakable floral notes that have just the right amount of sassy tang.” As for nutrition, apricots are low in calories and high in fiber, which can help support weight loss if that is your goal.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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