Summer fruits are not only tasty but also packed with nutrients – add these health-boosting foods to your meals, with tips from Karen Geary
I hope by the time you read this, summer will finally have materialised in our corner of the world – as I type it’s still raining …
This month I thought I’d take a look at summer fruits, as some are better options than others. Berries and stone fruits tend to have a lower sugar content compared with tropical fruits like mango, banana and pineapple. They offer a burst of flavour and colour to our diets and they also pack a nutritional punch. These fruits are rich in vitamins, minerals, antioxidants and fibre, making them essential for maintaining good health. Here’s a closer look at their nutritional benefits, and some tips on how to incorporate more of them into our diets.
Small but mighty berries
Berries, including strawberries, blueberries, raspberries, blackcurrants and blackberries, are tiny fruits packed with vitamins C and K, manganese and fibre. Berries are a great choice for people watching their sugar levels and usually suitable for diabetics, as they are the fruits with the lowest sugar content.
Berries are celebrated for their high antioxidant content as they contain anthocyanins. These are anti-inflammatory compounds and have been linked to a reduced risk of chronic diseases by helping to neutralise harmful free radicals which can damage cells and contribute to ageing and disease.
Anthocyanins are a type of natural flavonoid, water-soluble pigments found in many fruits and vegetables. These pigments give berries, cherries, red cabbage, red onions, purple carrots, beetroot, black grapes, purple sweet potatoes and other colourful plants their vibrant red, purple, and blue hues.
Consuming anthocyanin-rich foods has been associated with numerous health benefits, including reduced inflammation, improved heart health, enhanced brain function and even better vision.
Anthocyanins are not only responsible for the beautiful colours in many fruits and vegetables but also contribute significantly to their health-promoting properties. It’s why I always ask my clients to eat something purple every day!
Chia Jam
- 450g bag of mixed frozen berries (or fresh if you are lucky enough to have loads)
- 3 tbs of chia seeds
- A little water (about five tbs)
- Juice of a lemon
Add the frozen fruit, water and chia seeds to a pan. Warm through until gently boiling, then take off the heat – the chia seeds will naturally thicken the cooked fruit.
Once it’s cool, stir through the lemon juice.
This jam will keep well in the fridge for a week – add it as a fruity topping to cereals and yogurt, spread it on toast or throw some into your smoothie.
Juicy and nutritious stone fruit
In ancient Chinese folklore, peaches were believed to be a symbol of immortality and they were often associated with longevity and good health.
Stone fruits, including peaches, plums, cherries and apricots, are named for their large, hard seeds. These fruits are also quite low in sugars, are excellent sources of vitamins A and C, potassium and fibre. Vitamin A is crucial for eye health, while vitamin C boosts the immune system and aids skin health. The fibre they contain supports digestive health and also helps in maintaining a healthy weight.
To enjoy more stone fruits, try slicing them into salads with mozzarella and basil, grill them for a unique dessert – or simply eat them fresh if you can find nice ripe ones!
My personal favourite grilled peach recipe is here.
Incorporating summer fruits into your diet can enhance your overall health thanks to their rich nutrient profiles and various health benefits. Boost your vitamin intake, improve your digestion or simply enjoy a delicious snack – summer fruits are an excellent choice. Embrace the season’s bounty and enjoy these fruits as they contribute to your well-being!
