There’s nothing quite like fresh fruit on a hot summer day. Not only is it tasty — it’s also one of the best ways to stay refreshed and energized in the heat
Wondering what fruit you should choose or how to incorporate them into your diet?
We asked Cassandra Vigue, CDN, a registered dietitian with Hartford HealthCare, to share her top summer fruit for health.
Fruit isn’t just tasty — it offers plenty of health benefits.
If the delicious taste of fruit isn’t enough to tempt you, the health benefits might seal the deal. Vigue offered some compelling reasons to fill your plate with fruit:
- Nature’s multivitamin. “Fruit is a great source of vitamins and minerals essential for regular bodily functions such as fighting infection, bone health and healing,” explains Vigue.
- Better digestion. Fruits are high in fiber, keeping us fuller longer and regulating bowel movements.
- Immune system boost. Fruits are rich in antioxidants, aiding in disease prevention.
Not sure how much fruit you should be having?
“One cup of fruit is one serving,” adds Vigue. “In general, aim to have 1-2 servings of fruit each day.”
> Related: 5 Fruits That Help With Weight Loss
Summer means that your fruit is fresher.
When it comes to fruit, the time of year matters.
“If you have access to seasonal fruit, you’re in for a real treat—for flavor and potential health benefits,” says Vigue.
Here’s why choosing seasonal fruit is best:
- More nutritional value. In-season fruit offers better nutritional value because it’s naturally ripened and not processed or preserved.
- Better taste. Seasonal fruit tastes better because it’s fresh, sweet and ripe.
- Environmentally friendly. Choosing seasonal fruit is environmentally friendly since it travels less distance, leaving a smaller carbon footprint. Eating seasonal fruit also supports local farmers and communities.
- Less expensive. It’s more affordable than out-of-season produce since it’s so abundant and the food has to travel less far.
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5 summer fruits for your health.
Looking to expand your fruit bowl? Summer is the perfect time to do it.
“Eating a variety of fruit is best, and summer delivers in a big way,” says Vigue.
Here’s a flavorful list to enjoy this summer:
- Cherries (July): High in vitamin C, cherries help muscle recovery after exercise and boost immune health.
- Blueberries (July-August): These “superfoods” are low in calories but packed with nutrients, making them a perfect snack.
- Peaches (July-September): Peaches are rich in potassium, which supports heart health and keeps you feeling great.
- Apples (July-October): Apples are high in fiber, promoting regular bowel movements and overall digestive health.
- Watermelon (August-October): With high water content, watermelon helps keep you hydrated and refreshed during the hot summer months.
Delicious ways to add more fruit to your summer plate.
Whether you’re at the beach or looking for a healthy treat at home, fruit can fit your needs.
Here are some easy ways to add more fruit to your summer diet:
- Blend fresh fruit into a nutritious smoothie with your favorite ingredients, especially protein-rich nuts and seeds.
- Turn seasonal fruit into ice pops for a cool treat on a hot summer’s night.
- Dip ripe fruit into nut butter or Greek yogurt for the perfect snack.
While fresh fruit is great, skip these options:
- Avoid fruit canned in syrup since it’s high in added sugar.
- Pass on dried fruit since it typically lacks water content, and portion control is important here since these snacks can add up.
“All fruits offer various health benefits, and no fruit is inherently ‘bad’ for you,” says Vigue. “However, it’s possible to overdo any food, including fruit. Keep everything in moderation and enjoy a healthy summer.”
