Make the most of summer by enjoying the scrumptious produce this season has to offer. Not only are these foods tasty and refreshing – they are filled with nutrients that will help keep you feeling well.

Here is a list of summer superfoods and their benefits.

Avocados – they are packed with nutrients and heart-healthy fats that can help us regulate our appetite, lower cholesterol and reduce the risk of heart disease, and reduce arthritis symptoms.

Blueberries – they have high levels of antioxidants which can protect against cell damage caused by free radicals and improve brain function. The anthocyanins that give blueberries their rich colour, can help regulate blood sugar levels, reduce inflammation and lower the risk of heart disease.

Capsicums/bell peppers – all varieties are high in vitamin C, but red capsicums have the highest concentration of vitamin C – double the amount of an orange – and they also contain lycopene which can protect your skin from sunburn.

Corn – two antioxidants in corn, lutein and zeaxanthin, can help protect your eyes from the sun’s damaging rays. They can act like natural sunglasses by helping form macular pigment that filters out harmful UV light.

Grapes – they are packed with phytonutrients and antioxidants which can help regulate blood pressure and improve your cognitive health. The vitamin K in grapes helps with blood clotting and can help strengthen bones.

Watermelon – being over 90 percent water, this fruit can help you stay hydrated and keep cool. This also helps keep your mind sharp and your mood stable.