Summertime Food 4 Thought: Nourish Your Brain While You Soak Up the Sun

The first day of summer is officially here! That means longer days, warmer nights, and all the fun activities we’ve been waiting for—think pool parties, beach lounging, paddleboarding, and kayaking. But while summer is often associated with play and relaxation, it’s also a fantastic opportunity to prioritize your health, starting with what’s on your plate.

Summer isn’t just about sun and fun—it’s also a season overflowing with fresh, vibrant produce. And the best part? Many of these delicious foods don’t just fuel your body, they also give your brain a serious boost. From enhancing memory and focus to supporting emotional balance and better sleep, the right summer foods can help you feel your best from head to toe.

Here are 4 summertime superfoods that support your brain and overall mental wellness:

1. Strawberries: Sweet Support for Memory

Strawberries are more than just a refreshing treat—they’re brain food in disguise. These juicy berries are rich in anthocyanins, the antioxidant compounds responsible for their vibrant red color. Anthocyanins have been shown to reduce oxidative stress and inflammation in the brain—two key contributors to cognitive decline.

Research, including some animal studies, suggests that strawberries may enhance synaptic plasticity—a term that refers to the brain’s ability to form and reorganize connections between neurons. This process is vital for learning and memory. So whether you’re adding strawberries to a smoothie, salad, or just enjoying them fresh, you’re feeding your brain with every bite.

2. Tomatoes: Protect Your Brain with Lycopene

Tomatoes are a summer staple, and they come packed with lycopene, a powerful antioxidant that may help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Lycopene fights off free radicals—unstable molecules that can damage brain cells over time.

In addition to lycopene, tomatoes are also a great source of vitamin C, which helps protect blood vessels from oxidative stress. This is important because healthy blood vessels ensure your brain receives the oxygen and nutrients it needs to function optimally. Try them roasted, in a caprese salad, or simply sliced with a sprinkle of salt and olive oil.

3. Watermelon: Hydration for Mental Clarity

What’s more refreshing than a cold slice of watermelon on a hot day? This summer favorite is over 90% water, making it one of the most hydrating fruits around. Proper hydration is essential for mental clarity—when we’re dehydrated, our brains can’t operate efficiently, leading to fatigue, irritability, and brain fog.

Watermelon also contains citrulline, an amino acid that the body uses to produce nitric oxide. Nitric oxide helps relax and expand blood vessels, improving circulation and allowing more oxygen-rich blood to flow to the brain. In short: more focus, better energy, and a clearer head.

4. Cherries: A Natural Sleep and Mood Aid

Tart cherries are a surprising source of melatonin, the hormone that regulates your sleep-wake cycle. Getting enough quality sleep is one of the most important things you can do for your brain—supporting memory consolidation, emotional regulation, and even long-term brain health.

But that’s not all. Cherries are also high in antioxidant compounds that help reduce inflammation throughout the body, including the brain. Whether you enjoy fresh, dried, or as a juice, cherries are a delicious and natural way to support restful sleep and a calm, focused mind.

This summer, while you’re enjoying sunshine and outdoor adventures, take a moment to nourish your brain with foods that truly support mental wellness. The seasonal fruits and veggies available this time of year aren’t just delicious, they’re also packed with powerful nutrients that can help you think more clearly, feel more balanced, and stay energized.

So go ahead—fill your plate with color, hydrate with purpose, and enjoy a summer that’s not only fun but also focused on feeling your best.

- Julie "Brain Lady" Anderson