Saturday, July 15, 2017

6 Colorful Summer Fruit Superstars

Summer fruits seem to be filled with the joy and sunshine of the season. That's why I'd like to share my 6 favorite summer fruit superstars. Each is plentiful right now at local farmer's markets, picked fresh from a home garden, or purchased at a neighborhood store. 

Buying in-season, locally grown produce is an easy way to assure fruits are loaded with flavor and eye-appeal. In-season fruits are freshest and often on sale. Since locally grown fruit doesn't have to be transported long distances to get to your table, it costs less and tastes better. It's alive with goodness.

I shop the sales, and look for organic items. Organic fruits taste better than conventionally grown ones, and organic produce has a nutritional advantage. Organic means that the produce thus labeled is a safe way to enjoy eating food that hasn't been sprayed with toxic chemical pesticides, hasn't been grown in sewer sludge, and doesn't pollute the environment or the people who eat it. 

According to the Mayo Clinic Website there is a growing body of evidence that shows health benefits of eating organic foods, when compared with conventionally grown foods.

Studies have shown small to moderate increases in some nutrients in organic produce. The best evidence of a significant increase is in certain types of flavonoids, which have antioxidant properties. Also noted is the fact that organically grown produce has lower detectable levels of pesticide residue. 
Michael Greger MD at Nutritionfacts.org/topics/organic-foods states “Children raised on largely organic, vegetarian diets may have a lower prevalence of asthma and allergies. The President’s Cancer Panel report recommends choosing organic, especially for children, the most vulnerable population for increased environmental cancer risk.” 


6 Colorful Summer Fruit Superstars


Farm Fresh Organic Peaches


Peaches are one of the sweetest treats of summer eating. A medium size one is only 60 calories, yet it’s a healthy source of dietary fiber, Vitamin A, Niacin and Potassium, and a very good source of Vitamin C. Select fruit that feels heavy for its size, and gives just a bit when pushed. Avoid fruit that has green near the stem, as this is a sign that it's not ripe. See The Healthiest Fruits to Eat During Summer for a Beautiful Body Inside and Out.


Organic Apricots are Juicy and Flavorful

Apricots are a delicate, temperamental summer fruit. This yellow/orange colored fruit is harvested starting in late spring in warmer areas and through early summer. The most delicious apricots neither travel nor keep well, so take care when selecting them. This fruit does not have saturated fat or cholesterol and is very low in sodium. It’s a good source of dietary fiber and Potassium, and a very good source of Vitamin A and Vitamin C. Read 10 Impressive Apricot Benefits for more.


Sweet Organic Cherries are Deep Red/Almost Black in Color


Cherry varieties that are sweet and well-known are Tulare, Bing, Lambert, Chelan, and Sweetheart. Most look slightly heart-shaped, and have dark red or almost "black" colored flesh. Cherries are a good source of dietary fiber and Vitamin C and a whole cup of sweet cherries has only 77 calories. This luscious fruit contains antioxidants that have anti-inflammatory properties, even against serious conditions such as gout, arthritis, fibromyalgia, or painful muscle-related sports injuries. For more see What are Sweet Cherries Good For? 

Blueberries rank second to strawberries in popularity in the U.S. This dark blue fruit has one of the highest antioxidant capacities among all fruits, vegetables, spices, and seasonings. Antioxidants are essential in optimizing health by helping to combat the free radicals that can damage cells and DNA. Enjoy eating a cup of raw blueberries — rather than relying upon blueberries baked into desserts. Like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.


Organic Strawberries and Organic Blueberries Are Sweet and Delicious


Strawberries are loaded with goodness. Studies show that those people who eat just a cup a day (only 50 calories), have higher blood levels of folate, vitamin C and phytonutrients, and a higher intake of fiber than those who don’t eat strawberries. It appears that including strawberries in your diet might help you achieve and maintain a lowered risk for developing certain diseases like high blood pressure, heart disease, and even some forms of cancer. For an easy to prepare strawberry and blueberry recipe combo see this red-white-and-blue recipe.






Watermelon is a good fruit to eat, if you want to stay cool during the summertime. Its high water content helps keep you hydrated. No wonder watermelon is the fruit of choice at so many summer meals. Eating a fully ripe watermelon pays off in terms of nutrient, anti-inflammatory, and antioxidant benefits. When ripe, its bright reddish-shade signifies its’ loaded with the antioxidant lycopene. See this recipe Watermelon and Tofu Summer Salad, a cooling dish for your summer eating pleasure. 


Picture Credit Pixabay


Savor eating mouthwatering fresh summer fruits for snacks, dessert, or incorporated into dishes. Choose to munch on these 6 Colorful Fruit Superstars, and enjoy good flavors, good health, and colorful living.


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12 comments:

  1. H Nancy,
    Your sure have picked some great choices for summer fruit. Not only are they all so tasty but filled with a wealth of health as you have duly noted in your article. There sure is a lot of dessert and delicious dishes you can make from all of these tempting fruits. Sharing on twitter, google & pinning. Have a healthy, happy & blessed day.

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    1. Thanks Marla. I appreciate your commet and support. Have a great week and reap the health and taste benefits of as many summer fruits as you can.

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  2. Hi Nancy. This is good info. I love strawberries and watermelon the best. However, you've made me think need to go find some peaches. :) Glad you stopped by today. I hope we keep in touch.

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    1. Thanks Jenny for your comment. I'll check back at your blog again, because I think it's a good idea to keep in touch.

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  3. Getting our fill of cherries right now! They are so full of antioxidants and, well YUMMY!!!

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    1. Thanks Marjorie for letting me know. My hubby and I had some last night. The crop is in from Mt. Ranier and the cherries we ate were sweet and juicy. Have a great day and be well.

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  4. Nancy,
    Who can resist summer fruit. As much as I love strawberries, blueberries, and cherries- the watermelon is always my favorite. My mouth is watering looking at all your great photos. I prefer to buy organic when I can, especially with berries. Great post..

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    1. Thnaks Juddee for your comment. Just saw this today, and am sorry for the delay in posting it. Don't understand how that happened. It slipped right by me. Understand about eating organic. Berries that are organic do taste so much better and are healthier too. Have a happy weekend.

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  5. Strawberries and watermelon are my favorite ones! But during summer season I prefer to eat only fruits! Thank you for sharing at Sweet Inspiration Link Party :)

    www.artdecorationcrafting.blogspot.com

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    1. Thanks Christina for your comment. How wonderful that you enjoy fruit so much.

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  6. Blueberries , cherries and watermelon are my summer favorites. I buy blueberries fresh but get organic cherries in a big bag in the frozen section.
    Love frozen organic cherries! Great post..

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    1. Hi Judee, Thanks for your comment. I've never looked for cherries in the freezer section, but next winter when I crave some, I'll be sure to look there. For now, I'm loving all the fresh fruits that are your favorities and more. Have a great evening and be well.

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