10 Summer Fruits You Should Add To Your Daily Diet
Do you know what summer fruits you should add to your daily diet? Here are 10 Summer Fruits You Should Add To Your Daily Diet. Have fun and stay healthy!
1) Bananas
With a powerful dose of potassium, bananas are great for lowering blood pressure and reducing cardiovascular disease risk. The body also absorbs more nutrients from food when bananas are consumed because of their prebiotic content. Additionally, bananas contain lutein and zeaxanthin which can protect your eyes from cataracts and macular degeneration. Bananas make a perfect snack at any time of day or they can be added to smoothies or other recipes to increase their flavor while adding nutritional value. They’re one of my favorite fruits! (I eat them every single day.) But did you know that you can grow your own banana tree in just three easy steps? It's true! If you've ever wondered how to grow a banana tree, here's how: Step 1: Gather Supplies - Purchase three small starter plants and a medium-sized clay pot. (For an interesting factoid about pots made from clay, read on!) Step 2: Start Growing - Place each plant into its own small container with some soil. Put one plant in each corner of the pot, as far away as possible from each other so that it forms an equilateral triangle shape with all sides equal distance apart. Water well and place in a sunny spot. Step 3: Enjoy Your Harvest - After two months, check to see if there is new growth on your plants. If there is no growth, try moving your plant further away from sunlight and closer to windows during winter months. Once you have achieved good growth, cut off leaves regularly until harvest time arrives. This will encourage new leaf growth and help keep your banana tree healthy! When harvest season arrives, simply cut off entire bunches of ripe bananas for eating or cooking purposes! Keep doing these things over time until you have a fully mature banana tree ready for harvest!
2) Oranges
One medium orange contains 101 calories and 24 grams of carbohydrates. Oranges are also rich in fiber, providing about 1 gram for every 3.5 ounces. The fruit is a good source of vitamin C and potassium, as well as a variety of other nutrients like folate, riboflavin and niacin. While oranges have less sugar than many other fruits, they do contain fructose. Consuming too much fructose can lead to weight gain and increase your risk of developing type 2 diabetes or cardiovascular disease. However, because oranges are also high in fiber, they don’t pose as big a threat to your health when consumed in moderation. Additionally, their high water content makes them very filling—one reason why people who eat an orange before meals often report feeling fuller longer. These nutritional benefits make oranges a smart choice if you’re trying to lose weight. In fact, one study found that participants who ate two fresh navel oranges prior to each meal lost more weight over 12 weeks than those who didn't consume any citrus. Just be sure not to peel off all of their healthy skin; that would defeat your efforts! And while fresh oranges are best, canned versions work just fine in smoothies and baked goods recipes. If you're concerned about pesticides, try buying organic varieties. When selecting an orange at the store, look for ones with bright color and firm flesh that feels heavy for its size. Also take note of how it smells: A sweet fragrance indicates sweetness within. Because citrus is highly perishable, buy only what you'll use within three days or freeze extra pieces whole on a cookie sheet until solidified then transfer to freezer bags so they won't turn mushy later on. For long-term storage, keep oranges in plastic bags in your refrigerator's crisper drawer.
3) Pineapple
Pineapple is rich in bromelain, an enzyme that helps our bodies break down food and absorb nutrients. If you eat pineapple before a meal, you may find yourself feeling fuller and satisfied with smaller portions. Pineapple is also packed with vitamin C, which boosts immunity to keep your body healthy through cold season (and beyond). That's not all! Pineapple contains bromelain, an enzyme that promotes digestion of protein-rich foods by breaking them down into simpler compounds. This means that when you eat pineapple on pizza night (or any other meal containing meat), your body will be better equipped to digest it all. Because pineapple speeds up digestion, it can also help you avoid bloating after meals. Because we don't always have time to cook for ourselves, sometimes we end up eating out at restaurants more often than we'd like. While restaurant meals can certainly be delicious, they're generally higher in fat and calories than home-cooked fare—especially when compared to healthier options like salads or grilled chicken sandwiches. But because pineapple is high in fiber and water content, adding some slices of fresh pineapple to your next sandwich could make you feel full faster while boosting satiety levels long after lunchtime has passed. The fiber and water in pineapple are especially good at quelling hunger pangs, so if you're looking for a snack that won't leave you hungry just minutes later, add some fresh pineapple to your grocery list. Not only does pineapple contain enzymes that boost protein absorption, but it's also loaded with vitamins A and C—two antioxidants essential for skin health. With its Vitamin A content alone, one cup of chopped pineapple packs over 400% of our daily requirement! Vitamin A keeps skin cells healthy by keeping their membranes intact. When these membranes become damaged from free radicals produced during normal metabolism or from environmental factors such as pollution or sun exposure, skin becomes dry and flaky—not exactly ideal conditions for summer fun.
4) Mango
Mango provides high amounts of vitamins A and C, as well as fiber. Mango also helps to build strong bones and muscles. It’s rich in flavonoids which provide antioxidant benefits. If you don’t like eating mangoes by themselves, try adding them to fruit salads or smoothies. Mangoes can be refrigerated up to 5 days in a plastic bag or container with some air circulation. Keep ripe mangoes away from fruits that emit ethylene gas (such as apples), since they will cause your mangoes to ripen faster. Ripe mangos can be peeled by cutting a small X on both sides of each cheek, pulling gently on each cheek, and rinsing under cool water if desired.
6) Grapes
Grapes come in a variety of sizes, colors and flavors. The color is influenced by compounds called anthocyanins (purple), betalains (red) and flavonols (yellow). Anthocyanins are antioxidants that have anti-inflammatory properties. Grapes also have potassium, fiber, vitamin C and more. A study found that eating grapes may help protect against memory loss as we age. Another study found that grapes can protect our arteries from hardening due to age or smoking. In addition to keeping your heart healthy, grapes also help keep your blood pressure down too! Did you know grapes were one of the first cultivated fruits? Cultivation began 8,000 years ago in Armenia. I wonder if they tasted like they do today? It’s always fun to think about how far we’ve come since then. Grapes should be part of everyone’s diet because they’re good for us and they taste great! We should try not to forget about them during summertime when other fruits like berries and melons start showing up at farmer's markets. Try some fresh black seedless grapes with dinner tonight or add them into your favorite salad for lunch tomorrow.
7) Apples
The saying an apple a day keeps a doctor away holds some truth. Apples are rich in pectin, which is one of your body's primary defense mechanisms against colon cancer. They also help reduce insulin resistance and high cholesterol levels, as well as fight off heart disease. Red apples contain flavonoids that are good for your skin while green apples have loads of Vitamin C and dietary fiber to keep you regular. An average sized apple contains about 100 calories, so don't go overboard when eating them whole! Instead, opt for an apple-based snack like an apple pizza or dip slices in peanut butter. And since apples release sugar slowly into your bloodstream, they're great for those with diabetes.
8) Strawberries
These succulent fruits are often associated with healthy foods and good living. They’re a good source of vitamins C, E, K and A as well as folate, fiber and manganese. The high level of vitamin C helps boost your immune system, making them an excellent food to include in your daily diet when you’re fighting off colds and viruses. Fresh strawberries are also high in antioxidants that help prevent disease as well as slow down aging. Strawberries can be eaten raw or cooked, but should be consumed within 24 hours after purchasing for maximum freshness. Wash thoroughly before eating, removing all leaves and stems. When consuming strawberries raw, try sprinkling with cinnamon to enhance flavor.
According to USDA data, 95 percent of Americans consume less than two servings of fruit per day—and men tend to eat fewer servings than women do. But how much is enough? Based on age alone, it's recommended that women over 50 eat at least 11⁄2 cups of fruit per day (for example: 1⁄2 cup at breakfast plus 1⁄2 cup at lunch) while men over 50 should aim for 2 cups (one at breakfast plus one at lunch). And those recommendations only increase from there! The best way to get more fruit into your diet is by snacking on fresh pieces throughout the day.
10) Raspberries
Raspberries have several benefits, one of which is being rich in antioxidants. Antioxidants are essential to a healthy diet because they not only fight against cancer, but they protect your skin from UV rays and help keep it looking young and radiant. Raspberries also contain ellagic acid and anthocyanins—which help prevent heart disease—and provide you with six different vitamins that keep your body functioning at its best. Raspberries are also easy to incorporate into many dishes because of their versatile flavor. Try adding them to smoothies or using them as a garnish on top of yogurt or ice cream. And don’t forget about raspberry vinaigrette dressing!
Raspberries are known for their deep red color and tart taste. They come from temperate regions around the world such as North America, Europe, China and Australia. In fact, raspberry comes from an Old German word meaning red berry (read more). Their small size makes them a great addition to any summer fruit basket.
9) Papaya
Papaya, also known as pawpaw, is a tropical fruit rich in vitamins C and A. The papaya’s yellow interior—called its meat—has a creamy texture that can be eaten raw or prepared into beverages or desserts. Papayas are a good source of fiber, which is good for digestion and helps you feel full faster. Though they can be eaten any time of year, they're especially popular during summer months because they provide a refreshing break from heavier foods. Papayas are also rich in carotenoids, which gives them their vibrant orange color. These antioxidants protect your cells from damaging free radicals that result from everyday activities like breathing and running. Carotenoids may also help prevent certain types of cancer, according to research published in Cancer Epidemiology Biomarkers & Prevention.
5) Watermelon
Watermelon is one of summer’s most refreshing and hydrating fruits. A cup of diced watermelon contains only about 49 calories and 4 grams of sugar. What’s more, watermelon is an excellent source of vitamins C and A, as well as lycopene, a phytochemical that may protect against some types of cancer. Make it a point to add melon to your diet all summer long. Combine chunks with feta cheese or use in place of bread at lunchtime for a nutritious alternative to starches and grains. Cooked fruit can also be blended into yogurt or frozen into popsicles for easy, healthy snacks throughout your day. In addition to being tasty, many varieties are rich in fiber. One medium-sized chunk provides 3 grams of fiber – nearly half of what you need daily! The same size serving also offers roughly 30 percent of your daily recommended intake of vitamin C. Enjoy a slice or two after dinner on hot days when you want something cool and sweet without reaching for ice cream or sorbet. Or keep slices handy during hot weather hikes to keep hydrated without consuming lots of extra calories from sugary sports drinks.
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