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Top 20 Summer Fruits and How to Add Them to Your Diet

The AHA! Team — Wed, 25 Jun 2025 05:18:41 +0000

Christine Ruggeri, CHHC via Dr. Axe – In the summertime, things get a whole lot more colorful, including your plates. With so many fruits and vegetables in season throughout the warmer months, it’s time to crowd those meals with fresh, delicious and nutrient-rich summer fruits. They can be added to salads, spreads, smoothies, cocktails, sauces and desserts and are at peak flavor. These tart, sweet and juicy foods have never made it so easy to eat seasonally and keep it healthy, too. 1. Strawberries Strawberries are one of the most well-loved fruits and during the summer months, as we get to enjoy them right off the vine. They are sweet, juicy and can easily be incorporated into recipes. Plus, strawberry nutrition is quite impressive, offering plenty of vitamin C that will meet your daily quota with just one to two cups. Strawberries are rich in antioxidants that work as one of the body’s first lines of defense against disease. One fun way to get in your strawberries is a strawberry lemonade mocktail. 2. Blueberries Blueberries are considered a superfood, and for good reason. These antioxidant-rich berries help fight harmless free radicals in the body. Because they also provide dietary fiber, blueberries can help with weight loss by moving slowly through the digestive tract and improving satiety, and they’re known to help improve glucose management and memory, too. 3. Raspberries For many people, raspberries are a summer favorite. They are loaded in phytonutrients that provide their dark red color and health benefits. Like most berries, raspberry nutrition has been shown to boost heart health and metabolism, while easing inflammation. 4. Blackberries Blackberries are known as one of the top antioxidant foods, and they are rich in important nutrients, including vitamin C, vitamin K and manganese. Among the many health benefits of blackberries are their ability to boost immunity and protect the body from chronic inflammation. 5. Mango Mango is a tropical fruit that’s described as a cross between a peach and pineapple. It provides over 20 vitamins and minerals, including vitamin C, vitamin A, vitamin B6 and vitamin E. It also features fiber, which helps maintain healthy blood sugar levels, promote digestive health and improve satiety. 6. Papaya Papaya is native to the tropics and grown in subtropic areas of the United States. It provides enzyme compounds that can help the body break down and use proteins properly. Research shows that this makes papaya beneficial for digestion, and it also helps slow signs of aging (because of its vitamin C and vitamin A content), fight viral infections and boost heart health. 7. Pineapple Pineapples are propagated year-round, but the best time of year to buy the fruit is during the spring and summer months. Pineapple is nutrient-rich, offering a good supply of vitamin C, manganese, thiamine and vitamin B6. Studies indicate that the benefits of pineapple include its ability to boost immune system, heart and digestive health. 8. Plums Plums are in the same fruit family as cherries and peaches, and their taste ranges from tart to sweet. Like all summer fruits, they are an excellent source of antioxidants and provide dietary fiber, allowing plums to improve satiety and help with weight loss or maintenance. Plum benefits also include their ability to support cognitive health with its phytonutrients. 9. Peaches Peaches are a favorite summer fruit that have a fuzzy skin and sweet, juicy flavor. They provide a good amount of vitamin C, vitamin A and potassium, and studies have shown they can help reduce inflammation. Peaches also contain the powerful antioxidant lutein, which helps to protect eye and skin health. 10. Nectarines Nectarines are genetically identical to peaches, but they have a smooth skin and range in color. They, too, provide antioxidants, enhance eye health and strengthen the immune system. The nectarine is also related to pears, raspberries and apricots. 11. Apricots This summer fruit has a tart flavor and distinct color. Not only does it make an excellent ingredient in jams and baked goods, but apricot nutrition is also quite impressive. It’s a good source of fiber and even provides some protein, along with vitamin C, vitamin A, potassium, vitamin E and vitamin K. 12. Cherries There’s something about serving a bowl of cherries that reminds you of summertime. Cherries have preventative health benefits because of their bioactive components, which include the antioxidants anthocyanin and cyanidin, along with melatonin, a molecule that has proven to be critical for regulating your sleep-wake cycle. 13. Watermelon Watermelon is a summertime staple that’s cool and hydrating. Perhaps the most well-known watermelon benefits are its ability to aid hydration, digestion and detoxification, being that it’s about 91 percent water, and that it helps you get rid of excess fluids in the body. Watermelon can also help with weight loss because it promotes satiety and curbs cravings. 14. Honeydew Honeydew is a sweet and creamy summer fruit that hits its peak season in late summer through early winter. It contains carotenoids, including phytoene and beta-carotene, which are responsible for its anti-inflammatory and antioxidant properties. 15. Cantaloupe Cantaloupe is one of the highest fruit sources of vitamin A, and it also provides vitamin C, vitamin K, potassium, magnesium, B vitamins and fiber. Cantaloupe nutrition boasts beneficial carotenoids that boost immune system function and help prevent heart disease, too. 16. Kiwi One cup of kiwi provides a huge amount of vitamin C, making it one of the most phytonutrient-rich summer fruits. Kiwi supplies 20 vital nutrients, and eating it helps counteract aging and improve skin health. Research suggests that eating vitamin C-rich kiwi also improves respiratory health. 17. Apples Apples are available from late July to November, with different varieties ready for harvest at different times. From Red Delicious to Fuji and Granny Smith, apples come in several colors and flavors, making them one of the most versatile summer fruits. When it comes to apple nutrition, the fruit provides fiber, vitamin C, potassium and more, making apples a great food for aiding digestion, fighting inflammation and helping with weight management. 18. Oranges Did you know that oranges are a good source of B vitamins, including folate, thiamine, vitamin B6 and pantothenic acid? They also provide antioxidants that boost immunity, skin health and brain function. You can take advantage of orange nutrition by using its juice or peel in summer recipes, from salads to juices. 19. Pawpaw Perhaps the lesser known summer fruit in the bunch, pawpaw fruit boasts a creamy texture and sweet flavor, which is often described as a combination of pineapple, banana and mango. It’s an excellent source of manganese, copper, iron and magnesium, making it a great food for promoting bone health and healthy digestion. It can also help with maintaining blood sugar control. 20. Lemons and limes How can you talk about summer fruits without mentioning lemons and limes? For starters, they are both used in water to make it more detoxifying, plus these citrus fruits have been shown to help enhance immunity and heart health. Adding lemons and limes to your diet can boost weight loss and fight free radical damage, too. How to add to diet There are so many ways to add summer fruits to your diet, especially on those hot, sticky days. They are cooling, refreshing and hydrating, and they can be used in a range of dishes, from enhanced waters to marinades. Here are some things you can make with these fruits: fresh juices smoothies jams and spreads marinades salads ice pops cocktails/mocktails baked goods (pies, cakes, cobblers, etc) parfaits muffins oatmeal bakes or instant oats fruit bars Need some recipes to get you started? Here are some of our favorites: Strawberry Kiwi Smoothie Lemon Raspberry Sorbet Healthy, Homemade Coconut Crumble Strawberry Lime Mojito Cheesecake Baked Spiced Apple Rings Garlic Lemon Chicken Recipe Mango Walnut Spinach Salad Quinoa Salad with Dark Cherries and Kale Risks and side effects Eating fresh fruits is generally considered safe and healthy, but it is possible to have a fruit allergy or sensitivity. If you experience a rash or hives, itchiness, upset stomach, or flushed skin after eating a fruit, stop eating it immediately, and consider getting yourself checked for an allergy. While eating fruit is part of a healthy, balanced diet, stick to consuming it in moderation. It does provide carbohydrates and sugars, so it’s possible to go overboard on fruit if you eat it excessively. Conclusion There’s something about summertime that calls for snacking on fresh fruits and adding them into as many meals as possible. Summer fruits are at their peak flavor between June and August, and they provide a slew of nutrients, including powerful antioxidants. Eating summer fruits throughout the season will give you plenty of vitamin C, vitamin A, vitamin K, manganese, potassium and more, so find new ways to add these sweet foods to your meals and enjoy. To read the original article click here.

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Cranberries Proven to Boost Gut Health, Research Suggests

The AHA! Team — Fri, 03 Jan 2025 07:26:45 +0000

Dena Schmidt via NaturalHealth365 – Food scientists increasingly explore cranberries’ role in gut health and maintaining a balanced gut microbiome. Researchers from the University of Massachusetts Amherst recently found that a specific indigestible carbohydrate in cranberries can nourish and stimulate the growth of beneficial gut bacteria. Cranberries also exhibit unique metabolic effects in the gut, further promoting overall gut health. A new study published in NPJ Biofilms and Microbiomes (2024) reinforces these findings. Short-term supplementation with cranberry extract modulated gut microbiota in humans, inducing a bifidogenic effect. Researchers observed an increase in butyrate-producing bacteria, which contribute to gut and metabolic health. Special compound in cranberries supports prebiotic activity in the gut microbiome Food scientists have been paying special attention to prebiotics of late. Prebiotics refer to molecules that can be consumed but are not digested. They also promote the growth of beneficial microorganisms in the gut microbiome. The foods we eat not only bring a certain level of nutritional benefit; they also either help or hinder the function of our gut microbiome. It’s worth noting that these bacteria outnumber our bodies’ cells by a substantial amount. Many plant cell walls cannot be digested, including the special sugars located in the cellular walls of the cranberry called xyloglucans. However, these xyloglucans find their way into the intestines and gut microbiome. These ‘beneficial bacteria’ then break them down to create various health-supporting compounds and molecules. A healthy gut microbiome is crucial to immune system vitality The study published in NPJ Biofilms and Microbiomes involved 28 human participants. It demonstrated that after just four days of cranberry extract supplementation, there was a significant increase in the abundance of butyrate-producing bacteria, such as Clostridium and Anaerobutyricum. These bacteria produce butyrate, a short-chain fatty acid essential for maintaining gut integrity and supporting metabolic health. The study also revealed that the cranberry extract altered the balance of short-chain fatty acids in the gut, with a decrease in acetate and an increase in butyrate, signifying a shift towards a healthier gut environment. Additionally, participants with microbiomes characterized by Prevotella experienced an increase in Faecalibacterium, a beneficial microbe known for its anti-inflammatory properties. In the University of Massachusetts Amherst study, researchers extracted and purified xyloglucan from cranberries. This sugar was then used as the sole carbohydrate to feed bifidobacteria, which are beneficial bacteria naturally found in the human gut. These bacteria were placed in a controlled, oxygen-free (anaerobic) laboratory environment to study how they responded. Results showed that bifidobacteria thrived on this cranberry-derived sugar, highlighting its potential role in promoting a healthy gut microbiome. The researchers found that some of the bifidobacteria could consume xyloglucans and exhibit a special, atypical metabolism when doing so. They produce formic acid and less lactic acid than what is typically secreted by similar compounds. Ultimately, this kind of research brings hope that this carbohydrate found in cranberries could eventually become a valuable food additive or supplement. Remember, when the gut microbiome is ‘out-of-whack,’ it can lead to chronic inflammation and disease. So, obviously, we want to eat as many foods as we can (each day) to support our gut health. Pre- and pro-biotics could hold the key to overall gut health Although some research indicates a trend toward focusing on prebiotics instead of probiotics for gut health, I wouldn’t count out the value of probiotics too quickly – especially in the age of antibiotics. Probiotics are live beneficial bacteria introduced into the gut, while prebiotics are compounds already present that nourish and support the growth of these good bacteria. Prebiotics play a key role in producing essential compounds in our bodies, breaking down substances we can’t digest, protecting against harmful pathogens, and assisting other beneficial microbes in maintaining overall health. Researchers are already planning future studies to explore the activity of cranberry xyloglucans with other beneficial bacterial strains. We’ll probably see similar (positive) results. Sources for this article include: NIH.gov Eurekalert.org To read the original article click here.

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Gluten-Free Homemade Berry Tart Recipe

AHA Publisher — Tue, 25 May 2021 07:00:46 +0000

Dr. Josh Axe, DC, DMN, CNS – Berry lovers, rejoice: Spring is finally here, and that means goodbye to frozen winter fruit and hello to fresh, juicy berries. I have the perfect way to celebrate these delightful little fruits: this fresh berry tart recipe. Just the word “tart” can be enough to send even experienced cooks fleeing from the kitchen, but have no fear — this berry tart is super simple and allows all the berry flavors — such as benefit-rich blueberries — to shine through. Because the fruit tart crust has to chill in the refrigerator for at least an hour, this is a terrific recipe to prep the night before. Try taking this to your next barbecue — just be ready to share the recipe! What Is a Tart? Simply put, fruit tarts like this fresh berry tart are dishes baked in pastry shells without a top that often contain jelly, custard and/or fruit. Some tart recipes call for all types of decadent — and sometimes unhealthy — ingredients, but fruit tart recipes can be healthy and easy to make. As you probably guessed, this berry tart is one of the healthier fruit tart recipe choices out there thanks to the healthy berries and gluten-free flour, which are just some of the stars of this recipe: Mixed berries: For this recipe, I like to go with a mix of blackberries, blueberries, raspberries and strawberries. Each of berries is high in vitamin C, manganese, vitamin K, magnesium and many other essential nutrients. Berries are antioxidant powerhouses as well, and they can do everything from protecting against disease to aiding digestion, brain health, weight loss and so much more. Gluten-free flour: My opting for gluten-free flour, you are less likely to deal with digestive issues, and of course, it makes this berry tart recipe good for those with celiac disease. Maple syrup: Instead of adding unhealthy sweeteners or loading up on extra sugar, maple syrup makes for a healthy, natural sweetener to give this dessert a little something extra. Maple syrup nutrition has a relatively low glycemic score, provides antioxidants and can combat inflammation. Butter: Opt for grass-fed butter to ensure you get the healthiest, safest version. It provides healthy fats and is less processed. Eggs: Eggs provide a strong protein punch, and cage-free, free-range eggs ensure you get the highest-quality eggs available. How to Make Berry Tart We’ll start by mixing together the berries and jam and letting them hang out in the fridge. Then, using a food processor or blender, cut the butter into the flour. Once the butter is evenly dispersed, add in the eggs and nutrition-rich maple syrup, and stir it all up to combine. Shape the dough into a ball, and wrap in plastic. Place in the refrigerator for at least an hour — overnight is fine. When you’re ready to get the berry tart going, preheat the oven to 425 degrees Fahrenheit, and line a tart pan with parchment paper. Press the dough into the pan gently, and slide into the oven. Let the dough bake for about 20 minutes or until the crust is lightly browned around the edges. Once the pie crust has cooled to the touch, pour the berry mixture into it. Before diving in, top this beautiful berry tart with my homemade Coconut Whipped Cream. This is a fantastic recipe when berries are in season. Take advantage, and make this berry tart recipe soon! Gluten-Free Homemade Berry Tart Recipe DESCRIPTION When you have fresh, juicy berries, you should try making my gluten-free Berry Tart. It’s easier than making a pie and just as delicious! INGREDIENTS For the filling: 4 cups fresh mixed berries 10 ounces all-fruit jam For the crust: ½ stick butter 3 cups gluten-free all-purpose flour 2 eggs 2 tablespoons maple syrup INSTRUCTIONS Mix together berries and jam. Cover and refrigerate. Cut the butter into the flour with a pastry blender or food processor. Add eggs and maple syrup to flour mixture and combine. Wrap in plastic and refrigerate for at least an hour or overnight. Preheat oven to 425 F. Press dough into a parchment-lined tart pan and bake for 20 minutes or until crust is done and lightly brown around the edges. Allow the pie crust to cool to room temperature. Pour berries into tart crust and serve with coconut whipped cream. NOTES This recipe allows you to decide which type of berries you want to include in the mix. I usually opt for a combination of blackberries, blueberries, raspberries and strawberries, but you can customized to your preferred taste. If you don’t have gluten-free flour on hand, you can use regular all-purpose flour if gluten isn’t a concern for you. The whipped cream topping is optional. To read the original article click here. For more articles from Dr. Axe click here.

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