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Fruits and Vegetables of July: Useful Tips from Expert Dietitians

Fruits and Vegetables of July; Summer months are the times when we can enjoy the fruits and vegetables that nature offers in abundance. July is a period when fresh, delicious and nutritious fruits and vegetables are especially at the forefront. In this article, we'll cover the benefits of some fruits and vegetables available in July and share expert dietitians' comments with you.

  1. Watermelon: Watermelon, the most well-known and most loved fruit of July, provides refreshing relief from the summer heat. Thanks to its high water content, it hydrates the body and quenches thirst. Watermelon is also rich in lycopene, which means it has antioxidant properties. Specialist dietitian Ayşe Demir says, “Watermelon is also a great option for weight management with its low calorie content.”
  2. Plum: Plums, which ripen in July, are a delicious and sweet fruit option. Rich in vitamin C and fiber, plums help boost the immune system and support digestive health. “The antioxidant properties of plums can help reduce the risk of cancer and cardiovascular diseases,” says expert dietitian Mehmet Yılmaz.
  3. Tomatoes: Tomatoes, which are in season in July, are frequently used in salads, sauces and other dishes. Tomatoes are rich in lycopene, and this antioxidant can support skin health and help reduce the risk of cancer. Expert dietitian Fatma Aydoğan said, “Tomatoes are also rich in potassium and vitamin C. “It is a fresh and delicious vegetable,” he says.
  4. Zucchini: Zucchini stands out as a fresh and nutritious vegetable in July. Pumpkins support weight control with their low calorie content and are rich in fiber, which helps regulate the digestive system. Expert dietitian Elif Öztürk says, "Pumpkin is also rich in vitamin A, which is important for healthy skin."
  5. Blackberries: Blackberries, which adorn fruit baskets in July, are a fruit full of antioxidants. Rich in vitamin C, fiber and folate, blackberries support the immune system and improve digestive health. “Blackberries contain antioxidants that have positive effects on memory and brain function,” says expert dietitian Ayşe Yılmaz.
  6. Peach: Peaches that ripen in July are sweet and juicy. Peach is rich in vitamin C, vitamin A and fiber. While vitamin C strengthens the immune system, vitamin A is important for eye health. Expert dietitian Mehmet Yılmaz said, “Peach can improve digestive health with its fiber content that supports the digestive system. It can also be preferred in terms of weight management with its low calorie content.
  7. Lettuce: In July, lettuce adorns the tables with its fresh and crunchy structure. Lettuce is a green leafy vegetable with high water content. Since it is rich in fiber and water, it regulates digestion and provides a feeling of fullness. Expert dietitian Ayşe Demir said, “Lettuce is an ideal option for weight loss and weight control with its low calorie content. "It also hydrates the body and provides relief in the summer heat," he says.
  8. Candy Corn: Available in July, sweet corn is a delicious and nutritious option. Sweet corn is rich in fiber, vitamin C and folate. Its fiber content supports digestive health, while vitamin C strengthens the immune system. Expert dietitian Fatma Aydoğan said, “Candy corn is a sweet fruit alternative and naturally contains sugar. However, it is important to pay attention to portion control,” he says.
  9. Apricot: Apricots, which ripen in July, are a sweet and juicy fruit. Apricots are rich in beta-carotene, vitamin C and fiber. Beta-carotene has antioxidant properties and supports eye health. Expert dietician Elif Öztürk said, “Apricots support digestive health with their fiber content that regulates the digestive system. "It is also beneficial for heart health with its potassium content," he says.

The abundance of fruits and vegetables in July provides a great opportunity for a healthy and balanced diet. Taking care to obtain these fruits and vegetables from fresh, organic and local sources allows you to maximize their nutritional value. Eating a variety of fruits and vegetables for a healthy lifestyle is an important step in meeting the vitamins, minerals and antioxidants your body needs. However, since each person's nutritional needs are different, it is important to consume fruits and vegetables that are appropriate for your personal health and diet. Therefore, it is important to consult an expert to determine which ones are best for you.

  1. Nectarines: Nectarines, which ripen in July, are a peach-like fruit and have a sweet aroma. Nectarines are rich in vitamin C, vitamin A and fiber. While vitamin C strengthens the immune system, vitamin A is important for skin and eye health. “Nectarines, with their low calorie content, can help with weight management and help alleviate the problem of constipation,” says expert dietitian Ayşe Yılmaz.
  2. Fresh Beans: In July, varieties of green beans are plentiful. Beans are rich in fiber, vitamin C, folate and iron. While the fiber content regulates the digestive system, vitamin C supports the immune system. Expert dietitian Mehmet Yılmaz said, “Beans are rich in fiber and antioxidants, which have a positive effect on heart health. It can also help lower cholesterol levels," she says.
  3. Raspberry: One of the delicious fruits of July is raspberry. Raspberries are rich in antioxidants, fiber, vitamin C and manganese. While antioxidants protect the body against free radicals, vitamin C strengthens the immune system. Specialist dietitian Ayşe Demir says, “Raspberries can help reduce the risk of diabetes with their fiber content, which helps control blood sugar.”

These fruits and vegetables stand out with their freshness and nutritional values in July. However, remember that a healthy diet should be based on variety and balance. Including these fruits and vegetables in your daily diet is an important step towards overall health and good quality of life. Creating the most suitable nutrition plan for you by getting support from an expert dietitian is one of the keys to a healthy life.

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