13 Best Summer Superfoods for Women

What superfoods will help make your summer—and the rest of your life—healthier? We have an expert-approved list just for you.

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Women have unique needs


When it comes to nutrition, the needs of men and women overlap in many areas. But differences exist, too. For instance, women need more iron than men. And pregnant and breastfeeding women have many specific nutrient needs. They need more of many vitamins and minerals—including vitamin C, folate, vitamin B12, iodine, and zinc—than the typical adult. Many more differences in nutritional needs exist, which is why experts weighed in to create this list of summer superfoods handpicked especially for women.

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Fresh cherry on black plate on slate background. Top viewLarisa Blinova/Shutterstock

These red gems are at their prime availability in the summer. "Cherries contain anthocyanins, the component that gives cherries their rich red color," notes Rahaf Al Bochi, RDN, a spokesperson for the Academy of Nutrition and Dietetics. "Anthocyanins are flavonoids that have antioxidant and anti-inflammatory benefits, which help reduce the risk for chronic diseases." Use fresh cherries in our sour cherry smoothie or cherry vinaigrette. And learn about other foods that can help you beat inflammation.

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Walnut are poured out of the bag on black stone background. Top view.itor/Shutterstock

These crunchy nuts can add nutrition to so many dishes. "One my go-to superfoods for women is walnuts," says Natalie Rizzo, MS, RD, a dietitian in New York City and a nutrition partner with California Walnuts. "A preliminary study shows promising results that walnut consumption could play a role in suppressing the growth and survival of breast cancers. Researchers believe that a variety of nutrients in walnuts—including good polyunsaturated fats, antioxidants, and fiber—could be contributing to these positive effects." Enjoy walnuts at snack time in our trail mix.

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