Summer fruits

Whether as a small snack between meals or a delicious pudding – in summer, fresh fruit just tastes wonderfully refreshing. As part of a varied and balanced diet and a healthy lifestyle, you should be eating three to four servings a day. Plump berries, juicy plums or aromatic cherries: We're going to tell you about some summer fruits and what nutrients they contain.

Pear: a genuine jack-of-all-trades

Did you know that there are thousands of different varieties of pear? This summer fruit is not just universally popular, but is also a source of fibre. Pears contain a lot of chromium, too – this mineral is important for metabolising carbohydrates, fat and protein. Pears aren't usually spoken about with the same nutritional "ooos" ahhhs" as apple and “Still, a single pear has same fiber as an apple, comparable vitamin C, and apple has only a few more calories and carbs. When picking pears, you want a pleasant fragrance and some softness at the stem end. Some brown discoloration is fine.

Mango

In India, people welcome the summer season despite the scorching heat just to enjoy the delicious summer fruit- mango. Mangoes are found in abundance only in the summer season. It is a well-liked fruit and hence it is also known as the ‘King of fruits’.  Mangoes are rich in nutrients like vitamins, minerals and antioxidants. It also contains traces of magnesium, manganese, selenium, calcium, iron, and phosphorus which are very important for our body. Add some frozen mango to your next smoothie, eat it raw, or add pulp to some desserts. Packed with vitamins A and C, mangoes add a healthy dose of beta-carotene, which may help prevent cancer and promotes healthy skin.

Papaya

Papaya fruit is a rich source of nutrients such as provitamin A carotenoids, vitamin C, B vitamins, lycopene, dietary minerals and dietary fibre. Papaya skin, pulp and seeds also contain a variety of phytochemicals, including natural phenols. With about a full day's worth of vitamin C, a medium-size papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas also reduce inflammation throughout the body, lessening the effects of asthma. Papaya is known to help with bowel movements as well.

Grapes: a late summer delicacy

Grapes has a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals and more. Did you know that people living in the Mediterranean have a greater life expectancy? Grapes could be part of the reason for this. They feature regularly on the menu, alongside other nutritious foods. This round fruit contains folic acid, which keeps the immune system in good order.

Berry time

Raspberries, currants, blackberries and blueberries are summertime top picks. They don't just taste delicious, but also provide lots of fibre. When it comes to vitamin C content, too, blackcurrants come out top, though other berries are also good sources of vitamin C. You can tell when berries are fresh because they shine and are round and plump. Be careful how you transport them, because small fruit is very sensitive to being squashed. It's best to wash them as soon as you get home and then eat them immediately. Otherwise, store them somewhere cool. Berries add a variety of flavours to desserts like ice creams, flavoured yoghurts, beverages like smoothies, iced teas etc.

Juicy plums

Plums are a very good source of vitamin C. They are also a good source of vitamin A, vitamin K, potassium, and dietary fiber. Plums taste wonderful as an accompaniment to dishes. Plums taste best when ripe. Opt for fruits with a deep colour that aren't too hard. You can also spot fresh plums by their wax bloom. This thin, waxy coating ensures that the fruits don't dry out too quickly and thereby keeps them fresh for longer. Always wash plums thoroughly before eating to remove any dirt.

Cherry-picking

Who can resist plump cherries on a market stand or in the supermarket? You can happily munch away on these red fruits, because they contain vitamin C and folic acid. Cherries contain anthocyanins, the red pigment in berries.Make sure when buying them, however, that the stalks are green: the greener they are, the fresher the fruit. The fruit should also be free of bruises and look plump and shiny.

Apricots: natural sun protection

Apricots are a wonderful treat, especially in summer as summer fruits are rich in beta-carotene, which is converted internally into vitamin A. Vitamin A is essential both for sight and also for healthy skin and mucous membranes. Always buy ripe fruit, because the riper the fruit the more beta-carotene it will contain. The more golden and ripe the apricot is, the more nutrients it will contain. Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions. Check the fruit's skin, too: if it's smooth and soft, the apricot is fresh and ripe. A ripe apricot also gives off a strong perfume.