Incorporating seasonal food in July can help increase your antioxidant intake.Anti-inflammatory foods can help decrease your risk of chronic diseases, such as heart disease.Seasonal produce like avocados, blueberries and beets are rich in anti-inflammatory nutrients.<\/p>\n
When you see farmers\u2019 market stalls brimming with juicy blueberries, bouquets of mint and crisp cucumbers, you know summer is really here. And these summer staples don\u2019t just taste like summer\u2014they\u2019re packed with nutrition too. In fact, they\u2019re rich in antioxidants, fiber and healthy fats that can dial down the chronic inflammation<\/a> to reduce your risk of health conditions like heart disease, type 2 diabetes and even depression.\n<\/p>\n This month, the best anti-inflammatory foods also happen to be the ones at their flavorful peak\u2014fresh, vibrant and easy to enjoy. We asked registered dietitians what they\u2019re stocking up on this summer and how they\u2019re serving them for maximum benefit. Here are their top picks and the tastiest ways to make the most of them while they\u2019re in season.\n<\/p>\n 1. Watermelon <\/p>\n With its high water content and vibrant red color, watermelon<\/a> is a refreshing way to beat the heat\u2014and sneak in some powerful anti-inflammatory nutrients. \u201cWatermelon contains vitamin C and lycopene to support cellular health,\u201d says registered dietitian nutritionist Yvette Hill, RDN, IBCLC<\/a>. Lycopene, in particular, has been shown to help reduce inflammation by neutralizing free radicals in the body.\n<\/p>\n How to enjoy: Hill recommends blending frozen watermelon cubes with lime juice and a touch of sweetener to make a simple sorbet. Whether you eat it by the slice or whirl it into a smoothie, watermelon is a sweet and soothing way to stay cool and nourished.\n<\/p>\n 2. Beets <\/p>\n Beets bring more to the table than just bold color\u2014they\u2019re loaded with compounds that may help your health in several ways. \u201cBeets have anti-inflammatory properties partly due to a phytonutrient that gives beets their red color, betalains,\u201d says Hill. \u201cThey may also help support heart health and improve athletic performance due to their nitrate content.\u201d\n<\/p>\n How to enjoy: July is an ideal time to enjoy beet salad<\/a> or roasted beets<\/a>. Hill suggests tossing beets with arugula and goat cheese for a quick, nutrient-packed side dish.\n<\/p>\n 3. Cucumbers <\/p>\n With a water content of around 95%, cucumbers are an excellent choice for cooling down. \u201cNot only are they hydrating and cooling, but they also contain flavonoids to lessen inflammation,\u201d Hill explains.\n<\/p>\n How to enjoy: Slice cucumbers for cucumber salad<\/a>, press them into fresh juices or enjoy them pickled for a tangy snack. Their crisp texture and refreshing flavor make them a perfect addition to any summer meal.\n<\/p>\n 4. Blueberries <\/p>\n Blueberries are well-known for being high in health-promoting compounds called anthocyanins. \u201cBlueberries are chock-full of antioxidants that help to fight free radicals in the body, which in turn can reduce your risk of chronic disease over time,\u201d says Staci Gulbin, M.S., M.Ed., RDN.<\/a>\n<\/p>\n They\u2019re also high in fiber<\/a> (about 3.5 grams per cup) to support gut health, which plays a key role in inflammation regulation.\n<\/p>\n How to enjoy: Add them to iced tea, toss them in fruit salad<\/a> or enjoy them on their own while they\u2019re at peak ripeness this month.\n<\/p>\n 5. Salmon <\/p>\n Fatty fish like salmon<\/a> are among the best-known anti-inflammatory foods, thanks to their high levels of omega-3 fatty acids. \u201cResearch shows that eating fatty fish like salmon on a regular basis can help reduce one\u2019s risk of heart disease over time,\u201d Gulbin says.\n<\/p>\n July is the peak season for wild salmon<\/a> in many parts of the U.S., so now is a great time to enjoy it fresh.\u00a0\n<\/p>\n How to enjoy: Gulbin recommends brushing salmon fillets with olive oil, seasoning with garlic powder and salt and grilling them until they reach 145\u00b0F internally for a savory, nutrient-dense entree.\n<\/p>\n 6. Avocado <\/p>\n Avocados deliver inflammation-fighting fats<\/a> and fiber in every creamy bite. One avocado packs an impressive 13.5 grams of fiber, along with heart-healthy unsaturated fats.\n<\/p>\n How to enjoy: Gulbin suggests making a quick guacamole<\/a> with mashed avocado, lime juice, diced tomato and red onion\u2014perfect as a dip or a topping for grilled proteins.\n<\/p>\n 7. Mint <\/p>\n Mint is more than a garnish\u2014it\u2019s a culinary herb with anti-inflammatory power. \u201cMint contains compounds such as menthol and rosmarinic acid,\u201d Hill says. These compounds may help soothe digestion and calm the body\u2019s inflammatory response<\/a>.\n<\/p>\n How to enjoy: Try mint chopped into salads, stirred into lemonade<\/a> or blitzed into a sorbet. You can even pair it with watermelon for a refreshing, cooling treat.\n<\/p>\n 8. Spinach <\/p>\n Leafy greens<\/a> are anti-inflammatory powerhouses, and spinach is one of the most versatile. It\u2019s low in calories and packed with antioxidants like lutein and zeaxanthin, which are especially beneficial for eye health<\/a>. Spinach also contains alpha-lipoic acid, a compound studied for its potential brain-supporting properties.\n<\/p>\n