There are plenty of reasons to love the summer months, from relaxing staycations at the beach to venturing summer travels with the whole family. But what we really love about this season are the refreshing, colorful summer fruits that can help you survive this scorching weather. During the peak of summer, we need to be aware of dehydration, skin sensitivities and vitamin and mineral deficiencies that may occur. When the air outside is humid, our sweat is not able to efficiently evaporate and cool us down like it can in other months. This makes us feel hotter and thirstier. How to fix this? Dietitian and Health Coach Courtney Moskal gives her tips on how to stay healthy and hydrated this summer. Read on and eat up!





These berries are a great source of fiber and are rich in ellagic acid, a phytochemical that may help to prevent cancer. The high levels of vitamin C packed in these small berries is important for collagen formation and helps to support the immune system.


These juicy summer favorites are high in potassium, which can help to regulate blood pressure. These fruits are naturally sweet, making them a perfect dessert for your little ones.  


This iconic fruit of summer is jam-packed with antioxidants like vitamin C and carotene. Watermelon also contains lycopene, which helps to protect your skin against sun damage. This hydrating fruit is your best bet in the battle against rising summer temps and humidity.


Did you know that kiwi is packed with more vitamin C than oranges? This fruit is a nutritious addition to any diet (and is child-approved!) as they are bursting with benefits from vitamin C and E, potassium and fiber.  


Both tart and sweet cherries alike make this list. Cherries are a great source of anthocyanins, which make cherries a protective powerhouse against cancer. The phytochemical in cherries have also been shown to reduce inflammation within the body. A rule of thumb with cherries (as well as other fruits and veggies), the darker the hue, the more antioxidants it contains.




Courtney K. Moskal, MS, RD, CDN

Registered Dietitian & Health Coach