July is here, and with it comes sunshine, fireworks, cookouts, and… superfoods? That’s right! This summer month brings a whole lineup of seasonal produce that packs a powerful punch for your health and your plate. Imagine juicy berries and watermelon, sweet and crunchy corn and zucchini, or a perfectly ripe mango… delicious! Whether you’re focused on feeling your best, boosting your nutrition, or simply enjoying the season’s most delicious foods, now’s the perfect time to lean into the power of superfoods.
Superfoods are nature’s nutrient-packed powerhouses—foods that deliver a ton of health benefits (don’t worry, we’ll break it down for you in a bit) in every bite. And in July, the stars align to bring us some of the best of the best! Let’s begin the ultimate guide to July superfoods— why they’re super, and fun, easy ways to enjoy them all month (or summer) long.
Why They’re Super:
These little red jewels aren’t just sweet and snackable—they’re loaded with antioxidants, anti-inflammatory compounds, and melatonin (yes, the sleep hormone!).
How to Use Them:
Pro Tip: Tart cherries are especially great post-workout to help reduce soreness!
Why They’re Super:
Tiny but mighty! Blueberries are one of the most antioxidant-rich fruits on the planet. They help fight free radicals, boost brain function, and improve skin.
How to Use Them:
Healthi Hack: They’re low in calories but high in fiber—a win for your weight loss journey.
Why They’re Super:
Made of over 90% water, watermelon is hydrating, refreshing, and loaded with lycopene, which supports heart health and glowing skin.
How to Use Them:
GLP-1 Friendly Tip: It’s gentle on digestion and keeps you hydrated—perfect if you’re experiencing decreased appetite.
Why They’re Super:
Cooling, crisp, and ridiculously versatile, cucumbers are low-cal, high in water content, and help fight bloating thanks to their natural diuretic effect.
How to Use Them:
Beauty Bonus: Their silica content supports strong nails and healthy skin!
Why They’re Super:
Sweet corn gets a bad rap, but hear us out—it’s rich in fiber, vitamin C, and antioxidants like lutein and zeaxanthin, which support eye health.
How to Use Them:
Mindful Eating Tip: Sweet corn can be a higher-carb veggie, but it’s nutritious and satisfying—just portion wisely!
Why They’re Super:
Juicy, fragrant, and straight-up summer in a bite, peaches are rich in vitamins A and C, fiber, and polyphenols that support gut and immune health.
How to Use Them:
Mood Boost: The scent of peaches has been linked to reduced stress. Sniff away!
Why They’re Super:
Low in calories, high in fiber and vitamin B6 (which helps regulate mood and blood sugar), zucchini is the unsung hero of July gardens everywhere.
How to Use Them:
Pro Move: Use zucchini boats as a low-carb base for taco or pizza toppings.
Why They’re Super:
Bright, tropical, and packed with vitamins A and C, mangoes help support immunity, digestion, and glowing skin.
How to Use Them:
Digestion Tip: Mangoes contain enzymes like amylase that help break down food—great for sensitive tummies.
Adding these July superfoods into your routine doesn’t require a full lifestyle overhaul. It’s about small, flavorful upgrades that fuel your goals and help you feel your best. Think of it as nourishing smarter, not harder!
Want to make it even easier? The Healthi app makes it easy to level up your meals, incorporate your favorite superfoods, and stay on track. With Healthi, you can track your meals with ease (and know which foods give you the best bang for your BITES— many favorite superfoods are even zero BITES!)
Need help finding new recipes to try? Look no further! Discover new recipes using these superfoods or your favorite ingredients by simply searching for them in the Healthi app’s recipe database.
Whether you’re grilling peaches, blending up blueberries, or just popping cucumbers like chips, July is your chance to eat vibrantly and feel amazing doing it.
While July’s superfoods can offer incredible health benefits, it’s still important to enjoy them mindfully. If you have any food allergies or sensitivities, double-check before adding new fruits or vegetables to your meals—mangoes, peaches, and cherries, for example, can cause reactions for some people.
Keep an eye on portions too; even healthy foods like sweet corn and mango can add up in calories and natural sugars if you’re not paying attention. If you’re managing a medical condition or taking medications, including GLP-1s, talk with your healthcare provider or dietitian before making major changes to your diet, especially if you’re adding more fiber than usual.
And don’t forget food safety: always wash fresh produce thoroughly and prepare it with clean hands and utensils. A little extra care will help you get the most out of these superfoods—safely and deliciously.
Healthy eating doesn’t have to be bland or boring—especially not in July. This month’s superfoods are colorful, crave-worthy, and totally aligned with your summer goals. So grab your farmer’s market tote, fire up the grill, and let nature’s best do what it does best: nourish you from the inside out.
Here’s to a vibrant, Healthi summer—one superfood bite at a time!
July 1, 2025
