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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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“Magnificent Mulberries:” Discover the Oversized Health Benefits of These Small Fruits

The AHA! Team — Mon, 09 Jun 2025 05:33:06 +0000

Lori Alton via NaturalHealth365 – According to a 2024 report from the Centers for Disease Control and Prevention (CDC), over 38.1 million American adults – or 14.7 percent – are now affected by type 2 diabetes. And when it comes to people over age 65, the percentage rises to an alarming 29.2 percent. Yes, you read that correctly. Close to one-third of the senior adults in the United States have diabetes – dramatically increasing their risk of potentially fatal heart disease, Alzheimer’s disease, and stroke. For hundreds of years, mulberries have been valued in traditional Chinese medicine (TCM) and other natural healing systems for their ability to combat high blood sugar. Now, a new scientific review in Future Foods acknowledges mulberries as a functional food with the potential to help prevent a variety of chronic diseases. Mulberry aficionados say: it’s about time these tasty berries received their due! Let’s take a closer look at the marvels of mulberries. Antioxidant-rich mulberries help prevent chronic diseases such as diabetes and cancer In the new review, researchers looked closely at mulberries’ protective effects, which include antioxidant, anti-diabetic, anti-inflammatory, cholesterol-lowering, and anti-cancer properties. Bioactive constituents in mulberry include a flavonoid known as morin that helps quench inflammation, along with natural compounds such as kaempferol and myricetin, which have potent effects against cancer cells. Yet another antioxidant in mulberries, cyanidin-3-glucoside, has been shown to induce “pre-programmed suicide” in breast cancer cells and inhibit tumor growth. Gallic acid, chlorogenic acid, caffeic acid, resveratrol, quercetin, and rutin round out the bonanza of antioxidants, which help reduce the oxidative stress that triggers chronic diseases. According to scientists, mulberries are also rich in deoxynojirimycin (or DNJ), which helps balance blood sugar by slowing the digestion of carbohydrates. Fortunately, you don’t have to be able to pronounce it to benefit from it. In a study published in the Saudi Journal of Biological Sciences, participants with type 2 diabetes were given 70 ml of mulberry tea immediately after consuming a routine breakfast. After 90 minutes, measurements showed that the mulberry tea helped to control increases in post-prandial (after-meal) blood sugar. Mulberries promote heart health At 43 calories per 100-gram serving (3.5 ounces) – less than half the calories of a handful of potato chips – mulberries deliver nearly two grams of fiber. Twenty-five percent of the fiber is a water-soluble type known as pectin, which reduces the risk of heart disease by lowering LDL cholesterol. Meanwhile, the supply of insoluble fiber in mulberries promotes the elimination of waste from the body and helps to ward off colon cancer. Other heart-friendly “goodies” in mulberries include vitamin K1 – which has been shown to act against atherosclerosis – and the mineral potassium, which can regulate blood pressure. Low-fat, nutrient-dense, low-sodium, and gluten-free mulberries make an ideal heart-healthy snack. Anthocyanins can protect brain cells and improve cognitive function Much of the protective abilities of mulberries come from their rich supply of anthocyanidins – natural plant pigments that contribute to their dark red, purplish, and blackish coloration. In a 2022 randomized clinical trial published in Nutrition Research, researchers investigated the effects of dietary anthocyanins on older adults with mild cognitive impairment (MCI). With mild cognitive impairment, there is a noticeable impairment of cognitive abilities, but it’s not severe enough to cause one to be unable to perform the basic functions of daily living. While MCI can seem minor, scientists warn that people with this condition are at higher risk of developing dementia and are an important group to target to prevent further decline. The researchers found that participants who consumed more anthocyanins in their daily diets outperformed the lower-anthocyanins group on a series of mental tests and could recall more words after a timed delay. In other words, sharper memory and improved cognitive function might be among the surprising gifts conferred by mulberries! Brighten up recipes with colorful mulberries While mulberries aren’t as ubiquitous as strawberries and blueberries, you can often find the fresh berries at farmers markets – and dried mulberries yearlong in health food stores and organic supermarkets. Mulberries are available in three different color variations: white (Morus alba), red (Morus rubra) and black (Morus nigra). While all three have health benefits, the more deeply colored berries are higher in anthocyanidins. Incidentally, allergic reactions from mulberries have been reported. Naturally, don’t eat mulberries if you are allergic to them. Experts note that sensitivity to birch tree pollen may heighten the risk of a reaction. The flavor of mulberries is a refreshing blend of sweetness and acidity. Use them in jams, jellies, and chutneys; mix them into yogurt, cottage cheese, or oatmeal, and add a handful to your favorite smoothie. Or toss them into salads for a “pop” of added color, texture, and nutrients. No matter how you consume them, these jewel-toned little berries deliver powerful protective benefits! Sources for this article include: Sciencedirect.com Healthline.com CDC.gov Sciencedirect.com Sciencedirect.com Thespruceeats.com To read the original article click here.

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Little-Known Berry Shows Promise for Eye Health and Beyond

The AHA! Team — Mon, 07 Oct 2024 08:17:29 +0000

Patrick Tims via NaturalHealth365 – Nestled in the forests of Europe and North America lies a tiny berry with outsized health benefits. The bilberry, a close cousin of the blueberry, is emerging as a nutritional powerhouse that could revolutionize our approach to wellness and disease prevention. Often overlooked in favor of more common foods, this small, dark fruit packs a powerful punch when it comes to health benefits. Recent studies have uncovered a treasure trove of potential advantages, from boosting metabolism to safeguarding vision and even combating chronic diseases. Promising research: Bilberry extract and fish oil for severe dry eye relief This study investigated the effects of a dietary supplement containing bilberry extract and fish oil on severe dry eye symptoms. The research involved 24 subjects with severe dry eye symptoms, split evenly into intervention and control groups. The intervention group took a daily supplement containing 600 mg bilberry extract and 240 mg DHA-refined fish oil for 3 months, while the control group did not take any supplements. The study used several measurements to assess eye health: The Ocular Surface Disease Index (OSDI) score: A questionnaire that measures how much discomfort a person experiences from dry eyes. Non-invasive tear break-up time (NITBUT): A test that shows how quickly the tear film on the eye’s surface starts to break up, indicating how stable and effective the tears are. Phenol red thread test (PRT): A simple way to measure how much moisture the eye produces. Percentage of meibomian gland openings: This checks the health of glands that produce oils essential for preventing tear evaporation. These tests together provide a comprehensive picture of eye health and the severity of dry eye symptoms. After 3 months, the intervention group showed improvements in all outcome measures. Compared to the control group, there were significant improvements in OSDI score, NITBUT, and PRT. Notably, these improvements were consistent across different age groups, including both younger adults and middle-aged participants. The study suggests that dietary supplementation with bilberry extract and fish oil may improve both signs and symptoms of severe dry eyes, regardless of age. From eye health to cancer prevention The benefits of bilberries extend far beyond eye health. Emerging research indicates that these potent berries may play a role in supporting overall cardiovascular health. Some studies have shown that bilberry consumption may help decrease cholesterol levels, particularly LDL cholesterol, while increasing HDL cholesterol. This effect, combined with the berries’ potential to improve blood vessel function, makes them a promising natural ally in the fight against heart disease. Furthermore, bilberries show promise in blood sugar management, making them of particular interest to those at risk of or living with diabetes. The berries appear to have a positive effect on insulin sensitivity and glucose metabolism, potentially helping to regulate blood sugar levels and reduce the risk of type 2 diabetes. Bilberries’ anti-inflammatory properties also make them a subject of interest in cognitive health research. Some scientists believe that regular consumption of these berries might help protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s, though more research is needed in this area. As if these benefits weren’t enough, bilberries are also being studied for their potential anti-cancer properties. The high levels of antioxidants in these berries may help protect cells from damage that can lead to cancer, and some laboratory studies have shown promising results in inhibiting the growth of cancer cells. While more research is needed to fully understand the extent of bilberries’ health benefits, the existing evidence paints a picture of a truly remarkable fruit. From supporting eye health to potentially fighting chronic diseases, these tiny berries pack a powerful punch when it comes to promoting overall wellness. As research continues, it’s likely that we’ll uncover even more reasons to add this superfruit to our diets. Harness the power of bilberries in your diet Incorporating bilberries into your diet can be both easy and delicious: Brew bilberry tea for a traditional remedy Add fresh or frozen bilberries to smoothies Consume bilberry extract supplements Enjoy handfuls of whole bilberries as a snack Whether you opt for fresh berries, supplements, or extracts, adding bilberries to your diet could be a simple yet powerful step towards better health. As always, consult with a holistic healthcare professional before starting any new supplement routine, especially if you have existing health conditions or are taking medications. Sources for this article include: NIH.gov NIH.gov Lifeextension.com To read the original article click here.

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Flavonoids in Strawberries May Hold the Key to Slowing Aging and Preventing Degenerative Disease

AHA Publisher — Tue, 02 Nov 2021 07:00:48 +0000

Lori Alton via NaturalHealth365 – There is one point on which experts in both alternative and Western medicine wholeheartedly agree: brightly-colored fruits and vegetables – such as purple Concord grapes, brilliant orange pumpkins, and ruby-red raspberries – are rich in antioxidant plant pigments that can help ward off chronic degenerative diseases. And, research has just revealed yet another benefit of “eating the rainbow.” Two flavonoids in vibrant red strawberries, fisetin, and quercetin, have been recognized by scientists for their ability to destroy “senile” cells in the body. Senile cells, also known as senescent cells, accelerate the aging process while triggering deadly illnesses such as diabetes, heart disease, cancer, Alzheimer’s’ disease, and chronic kidney disease. So let’s take a closer look at the ability of fisetin and quercetin in strawberries to combat destructive senescent cells. Race Against Time: Scientists Scramble to Create Senolytics to Battle Chronic Disease Senescent cells are older, damaged cells that have stopped their normal growth cycle and begun to produce inflammatory (and possibly carcinogenic) chemicals. Researchers have found that aging in tissues is associated with increased cellular senescence – and that multiple chronic diseases, including obesity and chronic kidney disease – are accompanied by an ever-growing accumulation of senescent cells. While these senescent cells are obviously “bad news,” there is a reason for hope. Scientists at the Mayo Clinic are currently pioneering the use of senolytics, which are agents that can destroy senescent cells. While some senolytics – such as the cancer drug dasatinib – must be synthesized in laboratories, the exciting fact is that fisetin and quercetin are natural senolytics found in many fruits and vegetables, including strawberries. By the way, strawberries are the richest dietary source of fisetin on the planet! Early animal studies on senolytics have been encouraging. In a paper published by the esteemed medical journal The Lancet, the authors noted that senolytics could “delay, prevent or alleviate” an impressive menu of age- and senescence-related conditions, including frailty, cataracts, osteoporosis, cardiac dysfunction, pulmonary fibrosis, metabolic syndrome, diabetes, and dementia. Good News: Research on Senolytics, Including Fisetin and Quercetin, Hails Them as Potentially “Transformative” In a controlled clinical trial published in The Lancet, researchers explored the effects of senolytics on human patients with chronic diseases. The team reported that a combination of dasatinib and quercetin decreased senescent cells in patients with diabetes and chronic kidney disease – and improved walking endurance and gait speed in patients with pulmonary fibrosis. The scientists concluded that senolytics could improve physical function and extend health and lifespan – and said they could be “transformative” in treating older adults with multiple chronic degenerative diseases. It should be emphasized, with the U.S. Centers for Disease Control and Prevention reporting that six out of ten American adults currently have a chronic disease – and four out of ten suffer from multiple chronic conditions – this is truly encouraging news! Fisetin and Quercetin in Strawberries Combat Heart Disease and Cancer Fisetin and quercetin both have potent anti-inflammatory and antioxidant effects, allowing them to scavenge harmful free radicals, prevent disease-causing oxidative damage and reduce the inflammation that lies at the root of many chronic diseases. According to a recent review published in Frontiers in Chemistry, fisetin strongly inhibits the growth of cancer cells. The team reported that fisetin’s anticancer effects increased when paired with antioxidant vitamin C. And, conveniently, strawberries are rich in both. Powerful as they are, fisetin and quercetin are not the only disease-fighting antioxidants strawberries bring to the table. These sweet, juicy berries are also rich in procyanidins, anthocyanins, and ellagic acid – which has also been shown to stop the growth of cancer cells. In addition, multiple population studies have demonstrated a link between berry consumption and decreased risk of heart disease-related deaths. For example, in a controlled trial published in Nutrition Research, supplementation with freeze-dried strawberries lowered LDL cholesterol and improved various risk factors for atherosclerosis in patients with metabolic syndrome. And, it doesn’t’ hurt that strawberries are rich in folate – which can help prevent strokes – and potassium, which helps to lower blood pressure. Spectacular Strawberries Are Simple to Serve While strawberries are undeniably full of disease-fighting antioxidants, senolytics, and micronutrients, they are first and foremost a luscious treat that can be prepared and served with a minimum of fuss. Strawberries can be enjoyed “as is,” or you can balance their sweetness with a splash of balsamic vinegar, a dash of black pepper, a sprinkle of cinnamon, or a scattering of fresh basil or mint. Try stirring them into Greek yogurt, adding them to salads or blending them into your favorite smoothie. By the way, the leaves at the top of the berry are edible – as well as nutritious. Save them to toss into salads or smoothies, or dry them for use in herbal teas. With a modest 32 calories and a substantial 2 grams of fiber in each 3.5-ounce serving, strawberries are a wholesome, low-calorie food with a relatively low glycemic index. Of course, for maximum benefit, always opt for organic berries whenever possible. But, don’t eat strawberries if you are allergic to them. Experts point out that strawberry allergies are more likely to occur in people with allergies to birch pollen and/or apples. Bottom line: strawberries have a rich supply of anti-aging compounds and disease-fighting antioxidants – paired with their juiciness, beautiful scarlet coloration, and irresistible taste. So, no doubt, this fruit makes a spectacular addition to your healthy diet. Sources for this article include: NIH.gov Healthline.com NIH.gov CDC.gov To read the original article click here.

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