Our bodies need nutritious foods no matter what time of year it is. When it’s winter and colder, our bodies are more likely to crave carbs and warm foods and when it’s hotter in the summer, we tend to crave cooler foods (think watermelon or ice cream). The benefit to summer is the fresh vegetables and fruits that are very good for our bodies is plentiful.While you might have your favorites, it’s important to make sure you still eat a variety of fruits and veggies because they all offer a variety of nutrients. For example, tomatoes are high in lycopene, spinach has iron, and oranges have vitamin C. Eating more fresh vegetables is one of the simplest steps you can take to improve your overall health.A vegetable-rich diet can help protect you from arthritis, heart disease, stroke, dementia, cancer, and even slow down your body's aging process. Vegetables benefit all of your body's cells and tissues by providing them with nutrients that work together in your body for optimal health. Some of those nutrients even help you adapt to stress, such as the B vitamins and folate, omega-3 fats, magnesium, potassium, and glutathione.Here are a few vegetables that offer super nutrients to your diet:

1. Tomatoes are packed with nutrition, including a variety of phytochemicals that boast a long list of health benefits. They are a great source of lutein, vitamin C, vitamins A, E and B, potassium and manganese. Tomatoes are a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color. Lycopene's antioxidant activity has been suggested to be more powerful than other carotenoids such as beta-carotene, and research suggests it may significantly lower the risks of stroke and cancer.
2. Avocados are today’s superstar. They are a great source of monounsaturated fat that your body burns for energy. They also provide close to 10 health-boosting nutrients, including potassium, vitamins E and B, and folic acid. Avocados help reduce excess cholesterol, reduces inflammation, combats cancer cells and protects your liver.
3. Berries (blueberries, strawberries, blackberries and raspberries) are also superstars thanks to the disease-fighting phytochemicals found to boost immunity, prevent cancer, protect the heart, and prevent seasonal allergies. Berries are lower in sugar than many fruits, so they are less likely to destabilize your insulin levels.
4. Blueberries, specifically, have several known health benefits. They exert positive effects upon your lipid profile, reducing your risk for type 2 diabetes. Because of their bountiful antioxidants, blueberries are one of the best fruits to protect you from premature aging.
5. Cucumbers might have a mild flavor, but they have a number of necessary vitamins and minerals, as well as exerting anti-inflammatory properties. They are rich in vitamin B5 (pantothenic acid), vitamin C, vitamin K, potassium, magnesium, manganese, silica, and fiber, and can help your body eliminate toxins.
6. Any type of fresh organic greens are great for your body. Greens such as spinach and kale are loaded with cancer-fighting antioxidants including beta-carotene, vitamin C, and sulforaphane. Spinach provides folate, which can dramatically improve your short-term memory. Eating folate rich foods may also lower your risk for heart disease and cancer by slowing down wear and tear on your DNA.

In Knoxville, you can find a farmers’ market on almost every day of the week, and have your pick of fresh fruits and vegetables. Therefore, you have no excuse for not eating fresh fruits and vegetables, and you are supporting local farmers so it’s a win-win for everyone.