Top 10 Summer Fruits for Better Health and a Beach-Ready Body

The warm season comes packed with many appetizing summer fruits that are beneficial for your health and figure. Eating 2-3 servings of fruit daily is one of the best ways to improve your diet and overall health.

Worried about sugar? That shouldn’t stop you from enjoying delicious fresh summer fruit. The sugar in whole fruit is accompanied by fiber, antioxidants and many other nutrients important for maintaining health. In fact, studies show that including fruit in your daily diet and as a snack could reduce the risk of heart disease, obesity and even offer protection against certain types of cancer.

Whether you eat them as such, in a salad, or prepared in smoothies or even homemade ice cream, these summer fruits are the perfect dessert for an enviable figure.

Here are 10 delicious summer fruits and their health benefits.

Watermelon

Watermelon is an excellent source of vitamins A, C, E, D, niacin, thiamin, vitamin B6, B12, pantothenic acid and numerous minerals such as iron, calcium, magnesium, manganese, potassium, phosphorus, zinc, selenium, etc. Antioxidants and vitamins contained in watermelon play an active role in preventing many types of cancer, including breast, colorectal, prostate, lung or cervical cancer.

The high content of potassium in watermelon is extremely important in preventing the formation of kidney stones and dissolving them by reducing the concentration of uric acid in the blood, and the water has diuretic properties, making this fruit an aid in the detoxification and weight loss process.

Peaches

Juicy and aromatic peaches perfectly evoke the summer atmosphere. A single peach is enough to cover the daily requirement of vitamin C. Although it contains three quarters of water, this juicy fruit is rich in no less than 10 vitamins, C, E and K and 6 other types of vitamin B (thiamine, riboflavin, vitamin B6, niacin, pantothenic acid, folic acid). With only 60 calories, an average peach contains more than 20 micronutrients, including fibers, vitamins and antioxidants, with anti-cancer and anti-inflammatory effects.

Peaches are the perfect snack and can be used in countless recipes, from desserts to entrees. Peaches on the grill or in the oven with cinnamon represent a dessert low in calories, but rich in flavors! You can use them as a side dish next to chicken, pork, seafood, rice or couscous. As a bonus, regular consumption of peaches protects your skin from wrinkles!

apricots

Apricots contain plenty of fibers, which ensure a good intestinal transit and have a slight laxative effect, preventing digestive disorders and chronic constipation, as well as the appearance of ulcers.

They are also rich in minerals and vitamins that maintain eye health, and the vitamin C contained in apricots strengthens the immune system and protects us from infections and respiratory viruses.

Apricots contain lycopene, a phytochemical compound that prevents the onset of certain forms of cancer, including prostate cancer, and ensures good functioning of the cardiovascular system. These fruits are often recommended in weight loss diets because they contain very few calories – 5 fresh medium-sized apricots have about 75 calories.

Cherries

Cherries are considered superfruits due to the many properties they have: diuretic, anti-carcinogenic, anti-inflammatory, energizing and regenerating. They contain a lot of potassium, vitamin C and are among the richest foods in antioxidants, which protect cells from the negative action of free radicals.

Cherries are some of the lowest calorie fruits and have a high water content. At the same time, they are rich in nutrients, vitamins, minerals, which are essential for a healthy life.

The presence of anthocyanin – which gives them their red color – makes them not only beautiful, but also brings health benefits. Studies suggest that anthocyanins may be helpful in reducing pain and inflammation.

Researchers from the University of California have shown that anthocyanins in cherries can also help with joint pain. There are studies that claim they can protect you from heart disease. Cherries also contain beta-carotene (they contain 19 times more beta-carotene than strawberries and blueberries), which slows down the aging process, protects against UV radiation and increases immunity. Eating cherries also helps you get rid of the discomfort caused by gastroenteritis or indigestion.

Cantaloupe

And the melon is one of the star fruits of the season, with numerous benefits for the body, the most important being hydration. Good for quenching thirst, hypocaloric and very diuretic, melon occupies a special place in the diet of those who care about their figure.

A portion of melon has only 50 calories! Melon also contains fiber, vitamin C and beta-carotene. With a proportion of 88% water and rich in potassium (300 mg/100 g), the melon has a pronounced diuretic capacity that recommends it in the fight against water retention. At the same time, it favors the elimination of toxins and prevents the formation of kidney stones.

Enjoy the delicious flavor of cantaloupe in summer fruit salads or smoothies!

Strawberries

Although strawberries are available all year round, they are the most aromatic in the warm season. A portion of strawberries has more vitamin C than an orange. They have an unmistakable taste and few calories. Approximately 150 grams contain only 50 calories. Strawberries are rich in vitamins – C, E, B1, B2, B6, K, PP – and contain folic acid, iron, calcium, magnesium and fiber, which help in the digestion process.

A study published in the Annals of Neurology showed that people who ate strawberries twice a week improved their brain health. Thus, strawberries could slow cognitive decline by up to 2.5 years.

Raspberry

Raspberry fibers and seeds accelerate intestinal transit, fighting constipation and gastric acidity. The increased level of vitamin C and magnesium is essential for the fertility of women and men. The antioxidants in raspberries protect sperm quality, help the conception process and reduce the risk of miscarriage.

Raspberries are rich in vitamin B and folic acid. A hand full of raspberries can get you out of emotional discomfort instantly. Also, thanks to its potassium content, raspberries prevent the risk of myocardial infarction and regulate blood pressure.

Cherry

Cherries contain nutrients such as fiber, carotenoids, vitamin C and potassium, while being relatively low in calories, with only 70 calories per serving. They also contain melatonin, a hormone that plays an essential role in our sleep-wake cycle and helps us fall asleep. Tart cherry juice is good for athletes because it has been shown to help reduce muscle soreness after exercise.

A recent study showed that eating cherries and sour cherries can reduce the level of pain in people suffering from gout, possibly by decreasing the level of inflammation. At the same time, cherries are very rich in polyphenols, a type of antioxidant that can help lower blood pressure.

Cranberries

Blueberries contain tannins that inhibit the attachment of bacteria to the walls of the urinary tract, thus protecting urinary infections, but also antioxidants that reduce the risk of heart disease.

Blueberries also have a low glycemic index, which makes them suitable to be consumed (in moderate amounts) by people with diabetes or low glucose tolerance.

Mure

A 100-gram serving of blackberries has just over 40 calories, along with a few grams of essential satiety fiber, which also supports weight loss. Also, blackberries can help balance cholesterol and blood sugar levels, including a probiotic effect.

Studies show that blackberries “feed” friendly bacteria, which are closely related to immunity, mood and anti-inflammatory effects. At the same time, they are rich in vitamin K, essential for bone health, and antioxidants that reduce inflammation in the brain, thus preventing memory loss and balance disorders.