Even though advances in farming have made Summer Fruits available most of the year, there’s not much better than some nice fresh fruit on a Summer day. Additionally, many of the fruits on our list are their ripest during the summer months, and therefore the tastiest.
In the following list, I’ll break down some delicious summer fruits for your enjoyment. Although, I might have missed some, this list includes my personal favorites, and a good selection of choices.
- Strawberries: Best from April to June.
- Berries: Best from May to October.
- Watermelons: Best from June through August.
- Mangos: Best from April to July.
- Grapes: Best from August to October.
- Peaches: Best from August to October.
- Plums: Best from May to October.
- Cherries: Best from May to August.
- Apricots: Best from May to July.
Strawberries: Best From April to June
Strawberries, a rich source of vitamin C, manganese, folic acid, potassium, B vitamins and other important nutrients. In studies, strawberries have shown protection against heart disease, and lower cholesterol. Additionally, strawberries can aid in digestive issues. This summer fruit is versatile and can go in smoothies, deserts, or eaten fresh.
Nutrition Facts
Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).
The nutrients in 3.5 ounces (100 grams) of raw strawberries (3Trusted Source) are:
- Calories: 32
- Water: 91%
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Sugar: 4.9 grams
- Fiber: 2 grams
- Fat: 0.3 grams
Berries: Best From April to June
Blueberries, raspberries, and blackberries, popular for their delicious taste. They are used in numerous deserts, smoothies, and other dishes. But did you know, this summer fruit also has great health benefits? In ancient times, berries were used to treat colds. They are rich in antioxidants, and can improve brain health and function.
Nutrition Facts
Blueberries are low in calories and fat yet provide decent amounts of healthy fiber.
A 3.5-ounce (100-gram) serving of raw blueberries has:
- Calories: 57
- Water: 84%
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Sugar: 10 grams
- Fiber: 2.4 grams
- Fat: 0.3 grams
Watermelons: Best from June through August
One of the most classic summer fruits is the watermelon. There’s not much better than a juicy watermelon on a hot day. It’s delicious and hydrating. Watermelon has a water content of 90%, which makes it great for summer days. Additionally, watermelon helps to create amino acids in your body, aiding your immune system.
Nutrition Facts
Watermelon consists mostly of water (91%) and carbs (7.5%). It provides almost no protein or fat and is very low in calories.
The nutrients in 2/3 cup (100 grams) of raw watermelon are:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Mangos: Best from April to July
Mangos are a great summer fruit used to support digestion, lower cholesterol, and improve eye health. They are stuffed full of antioxidants, which help to improve your immune system. Mangos come in a few different varieties, and are great in a variety of dishes. Fresh mangos are great in smoothies, or try a mango ceviche if you like fish.
Nutrition Facts
Many people love mango — not only because it’s delicious, but also because it’s very nutritious.
One cup (165 grams) of fresh mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
Grapes: Best from August through October
Perhaps the most famous characteristic of grapes is its use in wine, but I’m here to tell you it’s an amazing summer fruit. Grapes contain antioxidants to assist in heart health, and overall well-being. This summer fruit comes in multiple different flavors, and can be used to make delicious jelly, or jam, if you don’t feel like eating them fresh.
Nutrition Facts
Grapes are high in several important nutrients.
One cup (151 grams) of red or green grapes contains the following nutrients:
- Calories: 104
- Carbs: 27.3 grams
- Protein: 1.1 grams
- Fat: 0.2 grams
- Fiber: 1.4 grams
- Vitamin C: 27% of the Reference Daily Intake (RDI)
- Vitamin K: 28% of the RDI
- Thiamine: 7% of the RDI
- Riboflavin: 6% of the RDI
- Vitamin B6: 6% of the RDI
Peaches: Best from August to October
Like most summer fruits, peaches also aid in digestion, heart health, and immune function. Peaches by themselves are fairly low in calories, and don’t contain any fat. Peaches are juicy, sweet, and smell amazing when fresh. I love making peach cobbler with a scoop of ice cream for those warm summer nights.
Nutrition Facts
Peaches are rich in many vitamins, minerals, and beneficial plant compounds.
One medium-sized peach (5.4 ounces or 150 grams) provides approximately:
- Calories: 58
- Protein: 1 gram
- Fat: less than 1 gram
- Carbs: 14 grams
- Fiber: 2 grams
- Vitamin C: 17% of the Daily Value (DV)
- Vitamin A: 10% of the DV
- Potassium: 8% of the DV
- Niacin: 6% of the DV
- Vitamin E: 5% of the DV
- Vitamin K: 5% of the DV
Plums: Best from May to October
Plums are small summer fruits, about the size of a golf ball, but they are a health lover’s dream. They contain less sugar than most other fruits, and make for a great addition to yogurt and cereal. They are packed with vitamins, minerals, and fiber. Additionally, you can try prunes, or dried plums.
Nutrition Facts
Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients:
- Calories: 30
- Carbs: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Vitamin A: 5% of the RDI
- Vitamin C: 10% of the RDI
- Vitamin K: 5% of the RDI
Cherries: Best from May to August
Cherries are a low-calorie summer fruit packed full of vitamins, minerals, and fiber. Cherries aid in immune support and brain health. You’ll get vitamins C, A, and K. This summer fruit delivers potassium, magnesium, and calcium too. Additionally, they provide antioxidants, like beta-carotene, and choline.
Nutrition Facts
All varieties are highly nutritious and packed with fiber, vitamins, and minerals.
One cup (154 grams) of sweet, raw, pitted cherries provides:
- Calories: 97
- Protein: 2 grams
- Carbs: 25 grams
- Fiber: 3 grams
- Vitamin C: 18% of the
- Daily Value (DV)
- Potassium: 10% of the DV
- Copper: 5% of the DV
- Manganese: 5% of the DV
Apricots: Best from May to July
Apricots look like small, fuzzy apples, and have sweet, or tart flavor, depending on the type. Apricots are not as popular as some other summer fruits on the list, but they are both nutritious and packed full of flavor. They provide a different texture than other fruits, and are kind of like a mix between an apple and a peach.
Nutrition Facts
Apricots are very nutritious and contain many essential vitamins and minerals.
Just 2 fresh apricots (70 grams) provide:
- Calories: 34
- Carbs: 8 grams
- Protein: 1 gram
- Fat: 0.27 grams
- Fiber: 1.5 grams
- Vitamin A: 8% of the Daily Value (DV)
- Vitamin C: 8% of the DV
- Vitamin E: 4% of the DV
- Potassium: 4% of the DV
The nutrition facts in the article above came from Healthline.com.
Why Should You Eat Summer Fruits?
Eating summer fruits promotes health and well-being. Research suggests eating fruit can provide you with antioxidants, vitamins, minerals, and other nutritional elements to improve your health. They are a healthy snack and a much better alternative than processed and packaged snacks found in the snack isle of your local store.
Improve energy
Fruits are full of healthy carbs, they can increase your energy supply rapidly. The fiber included in fruit aids your body in processing the sugar in summer fruits, making this a healthy sugar when eaten moderately.
Aid in heart function
Fruits like the summer fruits on the list above are rich in flavonoids, carotenoids, fiber, potassium, magnesium and other minerals. In addition, they are rich in healthy vitamins like A, B6, C, E, and K. These nutrients combine to help regulate cholesterol, resulting in a lower risk of stroke and heart attack.
Reduce the risk of diabetes
Summer fruits with a low glycemic index are healthy for those with diabetes. These include peaches, cherries, and plums from our list. For those looking to prevent diabetes, substituting a candy bar with fresh fruit instead will go a long way in lowering your risk for diabetes.
Prevention of cancer
Vitamin, and antioxidant rich fruits have been shown to protect your body against cancer. While it isn’t fully proven, I think it’s safe to say fruits eaten instead of other sweet snacks will reduce your risk of disease in the future.
Reduce blood pressure
Potassium is a common mineral found in many fruits. In recent studies, potassium showed promise in regulating blood pressure and hypertension.
Treating kidney stones
Vitamin C helps in treating kidney stones, lucky for you, many fruits on this list contain lots of vitamin C. Additionally, citrus fruits like oranges and lemons reduce the risk of getting kidney stones. Sodium is shown to relieve the pain caused from kidney stones.
Make healthy bones
Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.
Boost your immune system
The antioxidants, micro, and macronutrients found in fruits are shown to prevent a number of illnesses. Fruit consumption eliminates mineral deficiency, resulting in all around better health.
Aid in digestion
The fibers in fruit skin help your digestion. Not only, does it have a laxative effect, but it also aids in health excretion and proper digestion.
Weight control
Fruits are a good appetite suppressant, and when eaten in addition to regular exercise leads to weight loss. Consumption of healthy summer fruits leads to less snacking on unhealthy snacks which reduces your daily calorie intake.
Promote healthy skin
The vitamins, minerals, and antioxidants in fresh fruit are beneficial to skin health. Fruits can make your skin less prone to wrinkles, rejuvenate damaged skin and even help in getting rid of acne.
Healthier hair
Just as fruits enhance the radiance of your skin, they also contribute greatly to long and healthy hair. Vitamins found in fruit increase the softness, shine, and overall health of your hair. Additionally, they can assist in hair growth.
