There’s nothing better than peak summer produce in season—everything tastes juicier, sweeter and crisper, and it’s often more affordable. I recommend buying seasonal fruits and vegetables whenever possible because the flavor and nutrient density are unmatched. Whether you’re browsing a grocery store or strolling through a farmer’s market, this guide highlights my top 10 in-season summer produce picks, their nutrient benefits, and easy ways to use them in your meals.
Why I Recommend Shopping from the Dirty Dozen List
Let’s talk organic. Not everything needs to be organic, but some fruits and vegetables tend to carry higher pesticide residues. The Dirty Dozen is an annual list from the Environmental Working Group that ranks the conventional produce items with the most pesticide residues. When possible, I recommend buying these items organic during the summer. The updated list for 2025 includes:
- Strawberries
- Spinach
- Kale, collard & mustard greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell peppers & hot peppers
- Cherries
- Blueberries
- Green beans
Tip: If a fruit or vegetable has a soft or edible skin, it’s more likely to retain pesticides—those are the ones to prioritize buying organic when you can.
Top 10 Seasonal Fruits and Vegetables for Summer
Now that you know which items to prioritize organic, here are my picks for the top 10 summer produce, their standout nutrients and simple ways to enjoy them. Most of these can be found year-round, but at peak season they shine in flavor and texture.
1. Zucchini & Summer Squash
Nutrient benefits: High in vitamin C, vitamin B6 and potassium. Their fiber supports healthy digestion.
How to use it:
- Spiralize into zoodles and toss with pesto and grilled chicken.
- Grill thick slices with olive oil and sea salt.
- Bake into zucchini muffins or a savory protein bread.
2. Tomatoes
Nutrient benefits: Rich in lycopene, an antioxidant that supports skin health and may reduce inflammation.
How to use it:
- Slice for a caprese with avocado, basil and balsamic.
- Roast cherry tomatoes for a quick pasta sauce.
- Toss with cucumber and onion for a refreshing chopped salad.
3. Berries (Strawberries, Blueberries, Raspberries, Blackberries)
Nutrient benefits: High in antioxidants, vitamin C and fiber. Naturally sweet and low glycemic.
How to use it:
- Blend into smoothies with protein and chia seeds.
- Add to yogurt bowls with nut butter and granola.
- Freeze for quick snacks or use in summer sangria.
4. Peaches & Nectarines
Nutrient benefits: Good sources of vitamins C and A, and they contain enzymes that aid digestion.
How to use it:
- Slice over grilled chicken or pork for a sweet-savory pairing.
- Blend into smoothies or layer into chia pudding.
- Grill and serve with coconut yogurt for a light dessert.
5. Corn
Nutrient benefits: Offers B vitamins, fiber and antioxidants that support eye health.
How to use it:
- Grill ears and finish with lime juice and chili powder.
- Cut kernels off the cob for tacos, salads or salsas.
- Blend into a creamy corn chowder or a chilled summer soup.
6. Cucumbers
Nutrient benefits: Exceptionally hydrating, with vitamin K and antioxidants.
How to use it:
- Toss in vinegar with red onion for a quick salad.
- Slice for dipping in hummus or yogurt dips.
- Add to lemon-mint water for a refreshing spa-style drink.
7. Watermelon
Nutrient benefits: High in vitamins C and A, mostly water and natural electrolytes—perfect for hot days.
How to use it:
- Cube and pair with feta, mint and cucumber for a light summer salad.
- Blend into popsicles or a chilled beverage.
- Sprinkle with sea salt or a squeeze of lime for extra flavor.
8. Bell Peppers
Nutrient benefits: Extremely high in vitamin C—often more than oranges—and a good source of beta-carotene.
How to use it:
- Slice for dipping in cashew queso or hummus.
- Grill and add to grain bowls or sandwiches.
- Stuff and bake with lean turkey, quinoa and vegetables.
9. Cherries
Nutrient benefits: Rich in antioxidants and natural melatonin, which can support sleep and recovery.
How to use it:
- Enjoy fresh or frozen as a simple snack.
- Add to oats, yogurt or smoothies.
- Cook down into chia jam or a compote for toast and desserts.
10. Green Beans
Nutrient benefits: Provide fiber, folate and vitamin K, which support bone health and overall wellness.
How to use it:
- Sauté quickly with garlic and olive oil for a simple side.
- Combine with sun-dried tomatoes and pine nuts for a flavorful sauté.
- Roast on a sheet pan alongside chicken or salmon for an easy one-pan meal.
Final Tips for Shopping Summer Produce In-Season
Before you head out, a few practical tips to help you shop smarter and enjoy the best summer produce:
- Visit the farmer’s market when you can—local growers often offer peak flavor.
- Freeze extras like berries, peaches and corn when they’re on sale so you can enjoy them year-round.
- Follow the Dirty Dozen for organic choices to reduce pesticide exposure.
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