Nothing says summer quite like the taste of fresh, in-season produce. From colorful berries to leafy greens, buying fruits and vegetables at their peak from your local farmer's market or grocery store is good for both your health and your wallet.

Studies have shown over and over that fruits and veggies can help reduce the risk for cardiovascular diseases, including strokes, type 2 diabetes and some cancers.

All fruits and vegetables stand out because they're loaded with water - and pack in relatively few calories - and have little fat and no cholesterol. But some shine brighter than others this time of year.

These seven foods are at their nutritious and flavorful best during the warm months, making them a must-have in your summer diet.

Corn

Nutritional punch: It's often maligned for being starchy, but corn is a whole grain that can reduce the risk of stroke, type 2 diabetes and heart disease.

One-half cup of raw kernels, slightly less than a medium ear, is 66 calories and provides 2.1 grams of fiber. One-half cup cooked is 88 calories with 2.3 grams of fiber. Corn also contains some B vitamins, including folate, that help the body produce energy, as well as vitamin C and phosphorus.

The bran component of corn contains a cornucopia of compounds, including ferulic acid, that act as antioxidants. These potent compounds also protect the heart and help maintain your vision.

Cooking corn activates its disease-fighting compounds, studies show.

Quick fixes: "Unwrapped from its natural packaging, corn tastes great right off the cob - no utensils required" says Jackie Newgent, R.D., author of "Big Green Cookbook."

Raw or cooked kernels add sweetness and crunch to green salads, traditional mac-and-cheese or cold pasta salads. Lightly sautéing corn kernels with olive oil and chopped peppers, onions, and tomatoes also makes a flavorful side dish or topper for meat, chicken, or fish. Corn on the cob also tastes great grilled plain or brushed with a mixture of olive oil and grated parmesan cheese.

Peak: May through September.

Cherries

Nutritional punch: One cup, about 17 cherries, is 87 calories and provides 2.9 grams of fiber. They're loaded with beta-carotene, a carotenoid that turns into the usable form of vitamin A in the body and can protect your heart and vision. A one-cup serving also gives you 26 percent of the recommended daily amount of vitamin C, as well as manganese, which helps form cartilage that lays the foundation for bones and skin, and potassium, which blunts the effects of a high-sodium diet.

Cherries are most notable for their heart-healthy phytochemicals, also known as flavonoids, according to Joan Salge Blake, R.D., a clinical associate professor at Boston University and spokesperson for the American Dietetic Association. Studies suggest that diets abundant in flavonoid-rich foods can lower heart disease risk.

Preliminary animal studies have shown that cherry-enriched diets can boost immunity and reduce the risk for the flu and other respiratory infections, lower cholesterol, reduce inflammation, and reduce risk factors for type 2 diabetes.

Quick fixes: Cherries can be eaten alone or in a fresh fruit salad, or pureed into jam or a fill for pancakes, pies or tarts.

Peak: June through July

Blueberries

Nutritional punch: One cup of raw blueberries is 84 calories and boasts 3.6 grams of fiber, specifically pectin, a soluble fiber that helps lower cholesterol and possibly protect against cancer. Blueberries are also rich in vitamin K （important for bones）, manganese and the antioxidant vitamin E.

"They stain, which is an asset when it comes to nutrition," according to Newgent.

That's because blueberries contain anthocyanins, antioxidant pigments that give blueberries their blue hue and have been shown to promote a healthy vascular system and fight inflammation.

"Blueberries consistently stand out for their high antioxidant content," says Charles Stuart Platkin, host of the show "I Can Save Your Life" on the cable network We. They're so naturally delicious, "if they were sold in a colorful box at the movies, you'd mistake them for candy!" says Platkin.

Wild blueberries won top honors among 25 commonly consumed fruits in the U.S. for their antioxidant activity, a recent study in the Journal of Agricultural and Food Chemistry found. Other berries, including cultivated blueberries, also ranked high on the list. Most supermarket blueberries are cultivated.

Quick fixes: Blueberries can be poured over whole grain cereal, low-fat yogurt, used to make smoothies, or added to whole grain batter to put a nutritious spin on pancakes, muffins or waffles. Newgent suggests pouring pureed blueberries into molds to make ice pops, or combining equal parts blueberries, olive oil, and apple cider vinegar in a blender to make salad dressing.

Peak: Mid-June through Mid-August. July is National Blueberry Month.

Okra

Nutritional punch: "One cup of cooked okra packs in as much fiber as a bowl of oatmeal," says Dawn Jackson Blatner, a Chicago-based registered dietitian and author of "The Flexitarian Diet." One cup boiled and sliced has 35 calories, 4 grams of fiber and 3 grams of protein. "The unique combination of fiber and protein make okra particularly satiating," says Jackson Blatner. Okra is also chock full of vitamins and minerals, including 80 percent of the daily allowance of vitamin K, as well as vitamins C and B6 （important for energy production）.

Quick fixes: Stir chopped okra into corn muffin batter for a nutritious, tasty variation on a classic. You can also add raw chopped slices to a colorful vegetable salad with sweet onions, tomatoes, cucumbers, and peppers. Sliced okra works well on a mozzarella and tomato sandwich, or dipped in egg and coated with cornmeal or corn flake cereal before baking. It can also be chopped and added to tuna, egg, chicken salad, or a stir fry.

Peak: July through October

Strawberries

Nutritional punch: One cup of strawberries contains 46 calories, 2.9 grams of fiber, and 50 percent more vitamin C than you need in a day. Other notable nutrients include manganese, folate （important to protect against birth defects and promote heart health）, and vitamin B6, an energy booster.

Strawberries overflow with phytochemicals, including flavonoids （such as anthocyanins, antioxidants that give them their ruby red color） and ellagic acid, a phenolic compound （also found in blueberries, raspberries, and other plant foods） shown in laboratory and animal studies to have anti-cancer properties. Recent animal studies suggest that strawberries may protect and maintain your cognitive function by enhancing learning and memory in aging animals.

Quick fixes: Strawberries dipped in chocolate are a family favorite, says Jeannie Gazzaniga-Moloo, R.D., a California-based spokesperson for the American Dietetic Association and mother of three. Dark chocolate provides additional flavonols which make this sweet treat even more heart-healthy.

Peak: April through July.

Eggplant

Nutritional punch: One cup cubed and cooked provides 35 calories and 2-1/2 grams of fiber. Eggplant also contains several vitamins and minerals including potassium, manganese, copper, and the B vitamins thiamin, vitamin B6 and folate.

Eggplant boasts a variety of important phytonutrients believed to have antioxidant properties. These include several compounds that may protect against cancer and microbes such as bacteria and viruses.

"The benefits of eggplant occur not only in the flesh, but in the peel," according to David Grotto, R.D., author of "101 Foods That Can Save Your Life." Recent research found an anthocyanin unique to eggplant peels that appear to protect the heart.

Quick fixes: Try a stir fry with cubed eggplant, or lightly sautéing it with olive oil to fill a lasagna or top pasta, Grotto recommends. It can be roasted, pureed, and mixed with olive oil and garlic to make dip. With grilling season in full swing, eggplant definitely deserves to be front and center. Or you can cut eggplant into semi-thin slices, brushing on some olive oil, and adding a sprinkle of kosher salt before grilling.

Peak: August through October.

习惯上，夏天是品尝新鲜和当令食品的季节。从五彩缤纷的浆果到绿色菜蔬，在当地农产市场或食杂店，销售旺季购买瓜果蔬菜既有利大家的身体健康又经济实惠。

反复研究显示瓜果时蔬能有效减少得心血管疾病的风险，避免中风、糖尿病和某些癌症。

这个时节一切瓜果时蔬因其含有水份和相对较少的卡路里，少量脂肪和胆固醇而备受推崇。并且此时的阳光照射更胜一年当中的其它时间。

有7种食物在夏季拥有最佳营养成份和可口程度，应在大家的夏季食谱中位列其上。

玉米

营养快报：经常错误宣传玉米含大量淀粉，事实上这是一种能减少得心血管疾病、糖尿病和心脏病风险的谷物。

半杯生玉米粒，即一小段中等玉米穗，含有66卡路里和2.1克纤维，而半杯经过烧煮的含有88卡路里和2.3克纤维。玉米含有维生素B及维生素C和磷，其中的叶酸能帮助身体产生能量。

玉米的麸皮含有丰富的抗氧化作用的阿魏酸，这些有效的化合物能保护心脏和维护视觉。

研究显示经过烧煮的玉米更具有抗疾病成份。

快速菜谱："去除外壳和玉米穗轴后的玉米粒滋味鲜美，即便没有必需的烹调。"杰姬·纽根特说--《大绿色食谱》的作者。

生的或煮烧过的玉米粒给绿色沙拉，传统布拉科芝士通心粉或冷意面沙拉增加了甜味和咬嚼。加入微炒过的玉米粒配上橄榄油、青甜椒粒、洋葱、蕃茄会使菜的滋味更加可口或让肉类、鸡或鱼的美味更上一层。烤玉米棒或涂上混合了橄榄油和碎巴马干酪后，滋味也是极美。

盛产期：五月至九月间

樱桃

营养快报：

一杯大约17颗樱桃含有87卡路里和2.9克纤维。它们含有胡萝卜素，一种能转化成有用维生素A的类胡罗卜素，可以保护心脏和视觉。一杯樱桃能满足每日推荐的营养摄入维C量的26%,锰有助于生长在皮肤和骨头间的软骨，以及减弱高纳饮食影响的钾。

樱桃最值得推崇的是其有益于心脏健康的植物性化合物，着名的类黄酮，按照波斯顿大学临床副教授琼·索吉·布莱克和美国饮食协会发言人所荐。研究建议食用大量富含类黄酮的食物来降低得病率。

初始动物研究显示富含樱桃的饮食能提升免疫力和减少得流感和其它呼吸道感染疾病的风险，低胆固醇，减少炎症和糖尿病发病系数。

快速菜谱：樱桃单独食用或放在水果沙拉中，或打成水果泥或放在薄饼、派、果馅饼上。

盛产期：六月至七月间

蓝莓

营养快报：

一杯新鲜蓝莓含有84卡路里和3.6克纤维，特别是胶质，一种易溶解的纤维有助于降低胆固醇和防癌。蓝莓有丰富的维生素K（特别有益于骨骼）,锰和抗氧化的维生素E.

"其长处在于富含丰富的营养成份。"纽根特说。

因为蓝莓含有花青素和抗氧化素，这才使果实成为蓝色并有利于软化血管和增加抵抗力。

"蓝莓有突出的高抗氧化剂成份，"查尔斯·斯图尔特·普拉特金说，在网络上主编《我能拯救你的生命》。它们是如此的美味，"如果在电影中把它们装入一个彩色的盒子，大家都会误以为是糖果。"普拉特金说。

野生蓝莓在美国25种日常消费水果中夺冠，因为其抗氧化活性，最近在农业和食品化学日报上的一项研究显示。

快速菜谱：蓝莓加入谷类、 低脂奶酪中，使口感更加柔和，或打碎加到烙饼、松饼或华夫饼中。纽根特建议蓝莓泥倒入模具中制做冰棒，或混合等量的蓝莓、橄榄油和苹果醋到搅拌机中制做出沙拉味调料。

盛产期：六月中到八月中，其中七月是国家蓝莓月。

秋癸

营养快报："一杯熟的秋癸含有的纤维等于一碗燕麦片。"道恩·杰克逊·布拉特纳说，芝加哥注册营养师和《弹性饮食》的作者。"一杯切片煮熟的秋癸有35卡路里，4克纤维和3克蛋白质。""秋癸富含纤维和蛋白质组合，"杰克逊·布拉特纳说。秋癸也富含维生素和矿物质，维生素K占日摄入量80%,以及维生素C和B6（主要用于产生能量）.

快速菜谱： 搅拌切好的秋癸加入谷类松饼中增加营养变换味道。或者将切好的生秋癸加入混合沙拉和甜洋葱、蕃茄、黄瓜和甜椒中。也可将切好的秋癸将到意大利干酪和蕃茄三明治中，或蘸鸡蛋，或在烘焙前涂上玉米粉或玉米片。也可以切碎加到金枪鱼、蛋、鸡肉沙拉中，或是用火炒食。

盛产期：七月到十月间

草莓

营养快报：一杯草莓含有46卡路里，2.9克纤维和超过50%的日需维生素C量。其它营养包括锰、叶酸（防止出生缺陷和促进心脏健康）,和能量增强剂维生素B6.

草莓充满植物性化合物 ,如类黄酮（花青素、深红宝石色的抗氧化剂）和酚类化合物鞣花酸（在蓝莓、山莓和其它植物中也有发现）,在实验室和动物研究中显示有抗癌性能。最近的动物研究提出通过在成熟动物上强化学习和记忆实验，证实蓝莓能保护和维持认识机能。

快速菜谱：草莓加入巧克力中是家族爱好，简妮·嘉萨尼加-莫露说，一位美国饮食协会的加利福尼亚发言人和三个孩子的母亲。黑巧克力提供额外的黄酮醇增加甜味更有利于心脏健康。

盛产期：四月到七月间

茄子

营养快报：一杯丁状的烧熟的茄子提供35卡路里和2.5克纤维。茄子富含几种维生素和矿物质，如钾、锰、铜和维生素B1、B6、叶酸。

茄子有植物性营养素抽出物的抗氧化性质。这包括几种抗癌和抗细菌病毒化合物。

茄子不只果肉，皮也有用。根据戴维·格罗特指出，《101种可以拯救您生命的食品》的作者。最近研究发现茄皮上的花青素对保护心脏有益。

快速菜谱：试着炒切成丁状的茄子，或用橄榄油嫩煎加到烤宽面条或面食上，格罗特推荐。或烧烤茄子后倒入橄榄油和大蒜混合物中信用。烧烤时不停摆动，让茄子内外充分受热。或在烤前切成细丁用橄榄油涂抹，再撒上适当的盐。

盛产期：八月到十月间