Summer comes with a promise of sun and beach. But there is another thing that makes summer more fun –summer food.  A chilled glass of ice tea, a nice and big slice of watermelon, or a nice tall glass of ice-cold lemonade with berries are all part of the summer charm. These foods are not only refreshing but also healthy and nutritious. Summer sun tends to leach the water out of your system, which means you can easily get dehydrated. But fruits and vegetables make sure that there is plenty of water in your body. They also provide you with minerals and vitamins that are not only excellent for your health but keep you away from dangerous medical conditions like high blood pressure, cancer, diabetes, stroke, heart disease, and obesity. Following are the 11 vitamin-rich foods that you should incorporate in your diet this summer:

1. Watermelon

Watermelon is one of the most famous summer foods. It is basically 90% water, but with a fruity flavor. Staying healthy in the summer months is especially important because you lose your body's water through sweating. And staying hydrated not only keeps your mood elevated but also keeps you sharp. And not only that, watermelon also comes in the category of healthy food, so you won't just be hydrated but also healthy. After eating a few slices of watermelon, you won't be inclined to eat calorie-rich foods. And that is not all. Watermelon has another amazing quality that will help protect your skin from sun damage. It contains lycopene, which is known to protect the skin from the harmful rays of the sun.

2. Raspberries

Did you know that raspberries are one of the best sources of fiber and also help control cholesterol? Eating just one cup of raspberries provides you with almost 8 grams of fiber. And the more fiber you eat, the healthier you will be. Raspberries even assist you in weight loss and maintain your healthy weight. You also get plenty of vitamin C from raspberries. Raspberries are easily available in the summer and are one of the best vitamin-rich foods. You can carry them in your bag and snack on them whenever you feel like.

3. Tomatoes

If you are looking for summer food ideas, you just found the best ones – tomatoes. It not only provides you with 20% of your daily vitamin A quota, but also has 0% fat in it. Isn't that a dream come true? And we are not finished here; tomatoes also provide you with potassium, folate, and 40% of your daily dose of vitamin C. You can have all that by just slicing a single medium sized tomato in your salad. And you wouldn't believe when we tell you how many calories a tomato has – just 35. Doesn't it feel like a cherry tomato on top? And that are just the minerals and vitamins, tomatoes have more amazing qualities as well. Tomato is like a natural sunscreen lotion for you as it consumes lycopene. Just rub a raw tomato on your skin before going out and you will have protection from the rays of the sun. It also helps you protect from chronic diseases.

4. Avocados

You can use avocados in a lot of summer food recipes as it goes with just about everything. You can put them on salads, sandwiches, and even with steak. And they are full of vitamins and minerals. Avocados also have healthy fats in them and keep you safe from getting heart diseases and cholesterol problems. It is one of the best summer foods that you can have in your diet.

5. Corn

Summer won't be complete until you have had sweet corn. And it will provide you with a two-in-one deal. You will get protection from the sun and well as the delicious taste. Corn is rich in two antioxidants – zeaxanthin and lutein. So, when you out to have fun on the beach with your friends, you will have a natural pair of sunglasses with you. Corn also lowers the possibility of you getting age-related muscular degeneration. You can have a corn on the cob while enjoying the beautiful view of the setting sun.

6. Leafy Greens

Now that you are old, you must know that eating your vegetables is good for your health, it is even better when you eat them in the summer. Swiss chard, spinach, dandelion greens, and beet greens will all look perfect on your dinner plate. And no, they are not rabbit food, they are actually very delicious. Some of the best summer food recipes are made with the leafy greens. Leafy green vegetables are full of iron and proteins. And they are also rich in repairing antioxidants and cell-protecting vitamins A and C. These greens also contain a lot of water, so you will have no problem with hydration when you are eating them. There is no such thing as overeating when it comes to leafy greens. You can eat as many as you like as they are low in sodium and calories. And not only that, they are free from cholesterol naturally.  And you can eat them in whatever way you want, and even drink them. A healthy green smoothie, anyone?

7. Cherries

The delicious red cherries are the best part of summer. You can either eat them fresh while sitting in your backyard soaking up the sun or refresh yourself with an ice-cold glass of fresh cherry juice. Cherries not only taste divine but also help you lose weight. A compound in tart cherries known as anthocyanins decreases fat storage and also helps in burning fats. And that is not all; they are also rich in vitamin C and potassium, which helps reduce your blood pressure and keeps you healthy.

8. Cantaloupe

Cantaloupes are great for summer, especially for women. Cantaloupes are diuretics will help regulate the hormonal changes in women. Raw cantaloupes are nearly 90% water, which means there is no chance of dehydration when you are snacking on this.

9. Oranges

Rejoice as the summer season just arrived and brought oranges with it. One of the best things about summer is oranges. This citrus fruit is full of nutrition. Orange is a must for you in summer because it is full of potassium. When you go out in the sun, you sweat. This causes your body to lose potassium. Potassium deficiency can cause you to have muscle cramps, and no one wants to have them. Oranges have 80% water in them, so they will keep you hydrated and full of potassium in the hottest of days. Make the most of the summer season and have fresh orange juice, instead of the boxed kind. Trust us, it tastes so much better.

10. Cucumbers

What is a perfect snack for summer? Potato chips? No, it is cucumbers! You can take advantage of cucumbers in so many different ways. You can put them inside your water jug to give your water a refreshing taste and  flavor. You can even put them on your eyes and relax as they reduce the puffiness and the redness. They are the perfect low-calorie and high-fiber snack. And on top of that, they are delicious. Cucumbers keep your skin hydrated in the hottest of months. They are filled with Vitamins B5, K, and C, which helps to keep your blood pressure in check. Cucumber is also rich in silica, magnesium, potassium, and beta-carotene.

11. Zucchini

Zucchini is one of the most delicious vegetables of the summer squash family. It is rich in a fiber known as pectin. Pectin helps lower cholesterol and increases the health of your heart. Zucchini is one vegetable that goes great with everything.

Summer Diet Plan

Are you thinking of making this summer more productive by starting a diet plan? We think it is an excellent idea. Being fit and healthy is the best thing you can do for your body. A perfect diet plan starts with planning. Plan what kind of diet you want to go for. Are you thinking of cutting off all the junk out of your diet? Well, these great vitamin rich summer foods will make sure that you won't miss the junk food. You can even join a summer food service program where you will learn about amazing recipes that will have you licking your fingers. You will be healthy, smart, and in perfect shape by the end of summer.