10 Summer Superfoods You Should be Eating Right Now
By Marissa Gold
(Photo: Riccardo Tinelli)
Frank Lipman, M.D., integrative medicine guru to the stars, is known for making nutrition a key part of his patients’ regimen. He’s a physician who also prescribes clients yoga, meditation, acupuncture, and a specific diet, all in order to create long-lasting health (versus a quick fix). In the spirit of all that, we asked Dr. Lipman to share the 10 hands-down healthiest summer foods to stock up on right now. Here’s what we should all be eating:
1. Lemons. “Whenever your meal needs a little zing and vitamin C, lemons to the rescue! Squirt a little on cooked fish and chicken, use lemon on raw salads or cooked vegetables and add lemon to your water in the morning for a liver-boosting wake-up drink,” says Dr. Lipman.
2. Garlic. “This is one potent plant with great antibacterial properties. It’s great for sautéeing vegetables, in sauces and dips, or roasted whole and served smothered on a piece of grilled meat.”
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3. Fresh herbs. “Parsley, cilantro, or basil are always in my cart. I use them to make a pesto, stir into soups, sprinkle over my meal, and dress up salads.”
4. Avocado. “The many nutrients found in avocados—oleic acid, lutein, folate, vitamin E, monounsaturated fats, and glutathione, among others—can help protect your body from heart disease, cancer and degenerative eye disease.”
5. Beans. “Dense and delicious, beans help raise levels of the hormone leptin, which curbs appetite, and they deliver a powerful combination of B vitamins, calcium, potassium, and folate. All of this will help maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk. Beans will help keep you feeling fuller longer and deliver an excellent source of sugar-free energy through much of your day.”
6. Blueberries. “Tasty, sweet and packed with disease-fighting phytochemicals, flavinoids and soluble fiber, all of which can help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers, and high blood pressure. They help tame inflammation throughout the body and can reduce “bad” cholesterol.”
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7. Cruciferous veggies. “Cruciferous veggies include broccoli, Brussels sprouts, cauliflower, cabbage, kale, and bok choy. Research suggests cruciferous veggies have the ability to inhibit the growth of some types of cancer cells and even stop others by reducing the production of free radicals.”
8. Walnuts. “Walnuts deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese, and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart. Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease.”
9. Wild salmon. “Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6, B12, and B3, and those all-important omega-3 fatty acids. It protects from cancer, cardiovascular problems, macular degeneration, depression, and cognitive decline. The best salmon to buy is wild-caught Alaskan salmon, which routinely ranks low in contaminants and high in nutrients.”
10. Chia seeds. “Chia seeds are tiny, nutritional dynamos. In fact, they’re the single richest source of plant-based omega-3 fatty acids you can buy. They’re also loaded with antioxidants, protein, and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction. What’s more, chia seeds have an unusual property—they swell to more than five times their weight in liquid, so adding a spoonful or two to meals will help you feel fuller faster. How to eat ‘em? They’re virtually tasteless, so you can drop a spoonful or two into just about anything, including smoothies, sauces, soups, and salads.”
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