Enjoy Seasonal Vitamins with Refreshing Salads for Summer

Susan Hoff
September 7, 2023

Susan explores which vitamins are prevalent in seasonal summer salads.

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As summer lingers, don’t forget to enjoy all of the ripe seasonal fruits and vegetables that provide us with heaps of important vitamins. These vitamins play an essential role in our health at any stage in life. For women like me and others over 50, harnessing the power of these foods is one of the best ways we can strengthen our immune systems and give our bodies a dose of extra energy.

Thanks to the longer daylight hours and balmy summer weather, local farms are able to grow an array of fresh produce. Yes, it’s delicious, and also incredibly nutritious. Among the vitamins that flourish during this season, Vitamin C, Vitamin A, and Folate stand out as vital ingredients that provide a base for our physical well-being. Salads with vegetables high in these vitamins are the perfect addition to any summer dish.

Vitamin C: an Antioxidant Party!

Abundant in citrus fruits like oranges, lemons, and limes, Vitamin C is an antioxidant superstar. That means that, like other antioxidants, Vitamin C helps our bodies combat free radicals, reducing the risk of chronic diseases, skin irritation, and even cancer. It also promotes collagen production, keeping our skin looking radiant and helping maintain elasticity and fullness. 

Juices are fabulous for increasing Vitamin C intake, but we recommend eating whole fruits as well. Slices of orange make the perfect zesty topping on any refreshing salad for summer. Eating fruits whole gives our bodies the benefit of the dietary fiber and phytochemicals. Read more about the benefits of phytochemicals.

Vitamin A: Fat-Soluble and Heat-Resistant

This essential vitamin is prevalent in colorful summer vegetables like carrots, sweet potatoes, and tomatoes. Vitamin A supports eye health and a robust immune system. While eating these vegetables raw is delicious and preserves all of the vitamins, don’t be afraid to cook and bake with carrots, sweet potatoes, and tomatoes, as Vitamin A is fat-soluble and holds up under heat, too.


Also known as Folic Acid, or Vitamin B9, Folate is found in leafy greens like spinach and kale, Folate is crucial for brain health and the production of DNA and RNA. No matter where we are in life, cognitive well-being takes precedence, and Folate helps maintain healthy brain function, ensuring a sharper and more focused mind.

Summer Sunshine Salad

Keeping all of these key vitamins in mind, here’s a delectable and easy-to-make fresh salad for summer that incorporates them all into one ultra-healthy meal. 


  • 2 cups fresh spinach leaves
  • 1 cup cherry tomatoes, halved
  • 1/2 cup thinly sliced red onion
  • 1 cup fresh strawberries, sliced
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chopped walnuts


  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar

*salads with vinegar actually boost your vitamin and mineral intake!

  • 1 teaspoon honey
  • Salt and pepper to taste


    1. In a large bowl, combine the spinach, cherry tomatoes, red onion, strawberries, and feta cheese.
      1. In a separate small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper until well combined.
        1. Drizzle the dressing over the salad and toss gently to coat all the ingredients.
          1. Sprinkle the chopped walnuts on top for added crunch and nutty flavor.
            1. Serve as a refreshing side dish or add grilled chicken or shrimp for a more complete meal.

            Looking for other refreshing salads for summer and more fantastic recipes? Discover new ways to cook with the unique avocado squash or find out what nightshade vegetables can help you accomplish.

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