Dr. Kathleen Jones
6 Nutrient-Rich Fruits to Try This Summer
With warmer weather on its way, now is a great time to find fresh seasonal fruits at your local farmer’s market or grocery store. Fruit is much more than a dessert alternative - it is an essential part of healthy eating! Here are 6 nourishing fruits to add to your summer meal plan.
We’ve all heard the phrase “An apple a day keeps the doctor away”, and there is some truth to that! Eating apples regularly helps your body get enough potassium, Vitamin C, and Vitamin K. Research has shown that the antioxidants in apples increase bone density and lower the risk of heart disease and Alzheimer’s. Apples are also full of pectin, a prebiotic fiber that nourishes the good bacteria in your gut and lowers colon cancer risk.
Blueberries are frequently labeled a “superfood” by dietitians. Despite their small size, they contain more antioxidants than almost any other fruit, giving them an impressive health resume: they help your body fight viruses, regulate stress hormones, improve cognitive function, and they are one of the foods most recommended by the American Institute for Cancer Research to lower cancer risk. Blueberries are one of the simplest fruits to incorporate into a busy schedule - just toss a handful into your oatmeal, salad, or yogurt and enjoy.
Of the citrus fruits, grapefruit may offer the most health benefits. In addition to its Vitamin A and C content, grapefruit is rich in beta carotene, an antioxidant important for eye health, and flavonoids, a phytonutrient associated with better heart and kidney function and lower resistance to insulin. If grapefruit’s bitter taste is a bit much for you, try adding a drizzle of honey or your favorite natural sweetener.
Guava is rich in potassium, folate, pectin, and fiber, but it might be most popular for its Vitamin C content - one guava fruit contains twice the Vitamin C than an orange does. Guava is also rich in manganese, a mineral long associated with healthy bones, good cholesterol, and blood clotting.
Olives probably aren’t the first thing that comes to mind when you picture fruits, but technically they are! Besides containing calcium, iron, and several vitamins, olives are full of a cancer-fighting antioxidant known as oleuropein. Using extra virgin olive oil in your cooking or eating a handful of olives as a savory snack is a great way to up your nutritional game.
Peaches are another popular summer fruit rich in nutrients like fiber and potassium. Like grapefruit, peaches contain beta carotene as well as the nutrients zeaxanthin and lutein, all important for eye health. Peach skin contains even more antioxidants than the flesh, so you’ll want to eat both to get the most health benefits.
As always, if you have general health questions or questions about our supplements selection, feel free to reach out to my office or send me an email.
Cloos, Kassandra. 2021. The 10 Healthiest Fruits, According to Nutritionists. https://www.hgtv.com/lifestyle/health-and-wellness/healthiest-fruits-pictures
Elliot, Brianna. 2016. The 20 Healthiest Fruits On The Planet. Healthline. https://www.healthline.com/nutrition/20-healthiest-fruits#TOC_TITLE_HDR_18
Sass, Cynthia. 2020. 8 Health Benefits of Peaches. Explore Health. https://www.health.com/nutrition/health-benefits-peaches
Ware, Megan. 2019. Why is grapefruit good for you? Medical News Today. https://www.medicalnewstoday.com/articles/280882#benefits
Various Authors. 2021. What Are the Best Fruits For You? A Dietitian’s Top 5 Picks. Cleveland Clinic.