July 14, 2013

The TOP 5 Super Fruits in Summer

Fruits usually get a bad rep because of their high sugar content but they are actually VERY GOOD for you if eaten in moderation. Most fruits can be found all year round, but they have the highest nutritional value in the season they are naturally grown in. They also taste so much better! Summer fruits are healthy, loaded with antioxidants, fiber, and vitamins, and help strengthen your immune system. They have a high water content to keep your body cool and make delicious snacks. 

Here are 5 of the Most Nutritious summer fruits:


Watermelon contains high levels of lycopene, which is important for cardiovascular and bone health. It also has anti-inflammatory properties and antioxidant health benefits. It has an extremely high water content (approx. 92%) and will help hydrate you in the hot summer months. To get the most health benefits out of this fruit, it needs to be ripe.

How to Buy & Store Watermelons: It should be very heavy for it's size. If you hit the watermelon, it is ripe if you hear a hollow dull sound rather than a  solid and sharp sound. Store it covered with cling wrap in the fridge. 

I love drinking fresh watermelon juice on the beach, or sliced with halloumi or feta cheese.


Peaches, nectarines, and plums are called Stone Fruits and are ripest in the summer. They contain anti-obesity, anti-inflammatory, and anti-diabetic properties, as well as reduce bad cholesterol LDL. One peach/nectarine only contains about 70 calories and is a very good snack choice. 

How to Buy & Store peaches: Ripe peaches should give a little when ripe and are not super hard to touch. If not ripe, store them outside of the fridge at room temperature for a few days until they get a little softer. Once ripe, store them in the fridge and eat them within a week.

My favourite way to eat peaches/nectarines is simply by bitting into one, or baked in the oven. 


Strawberries contain very high sources of Vitamin C, a powerful anti-oxidant that prevents colds and provides natural sun protection. They are also high in fiber, and vitamins A and E. They have the 4th highest level of anti-oxidants of all fruits (others being blackberries, cranberries, and raspberries). Most importantly, one cup of fresh strawberries (approx. 8 large strawberries) can help regulate blood sugar levels and are ideal for people with Type 2 Diabetes.

How to Buy & Store strawberries: Strawberries are usually sold in little crates by the pint. Make sure all of the strawberries inside are firm and have no mould. Discard any mouldy ones because it spreads quickly to all the others. Store them in the fridge and only rinse them in cold water right before you eat them. 

I love eating strawberries either plain, lightly covered with icing sugar, or dipped in low-fat whipped cream


Blueberries have the HIGHEST level of anti-oxidants of any other fruit or vegetable. Similar to strawberries, they also help regulate blood sugar levels and improve memory. 

Blueberries are best eaten raw or frozen for the best flavour and the most nutritional value.  (Buy them in the summer and freeze them all year round). 

How to Buy & Store Blueberries: Make sure there are no mouldy blueberries in the pack. They should be firm to touch. Store them in the fridge.

CLICK here for a Berry Fruit Salad I Love 


Figs can be found year-round in their dried form but fresh figs are only available in the summer months. They are a very good source of Potassium which helps maintain blood pressure. They are also very high in fibre and contain iron, calcium, and Vitamin A. The only problem with figs is that they are very high in sugar.

How to Buy & Store Figs: They are very perishable so only buy them a few days before you intend to eat them. Look for figs with a rich, deep colour that are plump and tender but not mushy. Store them in a covered paper-lined plate or a shallow container.

(Info was taken from www.whfoods.com)

Which summer fruit is your favourite? 

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