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The Benefits of Eating Fruit in Season this Summer

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Ah, it’s summer! There’s nothing like going to the farmers market and filling your basket with fresh produce for the season. Taking that first bite of a ripe plum or slurping watermelon always brings me back to summers at the beach. What’s your favorite summer fruit?

Certain fruits and veggies are more abundant in certain seasons – have you ever wondered why? Nature’s produce cycle actually supports our body’s needs, and gently leads us from season to season. For example, our bodies require more water in the summer months, and summer-season foods, such as watermelon, berries, and cucumbers, help us stay hydrated and cool. In the fall, transition foods, such as apples and root vegetables, help us acclimate to the upcoming cooler months.

There are many reasons to eat seasonally (and locally, if you can). Seasonal eating is kinder to the environment, requiring fewer pesticides and chemicals to nurture growth. Eating within the season also reduces the need for preservatives. Seasonal foods are grown locally, reducing fuel and transportation costs – often called “food mileage” or “food’s carbon footprint.” And, if it’s not being shipped from (most likely from overseas) where the fruit is in season, it doesn’t contain overseas contaminates (just because a pesticide is illegal in the U.S. doesn’t mean foreign countries have the same policies on produce). In addition, seasonal foods can ripen naturally in the sun and optimal weather, providing more antioxidants for our good health. And it just tastes better when it’s naturally ripened and harvested at the right time!

See below for a list of fruit to enjoy this summer.

FRUIT FUN FACT CONTAINS AWESOME BENEFITS
Avocado Avocados contain more protein than any other fruit! Fatty acids (omegas -6 and -3) Helps improve brain function, metabolism, and bone, skin and hair growth
Vitamin C Protects against immune system deficiencies
Vitamin K Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Potassium Aids in nerve and muscle function
Blackberries Blackberries are one of the most antioxidant-rich foods in the world! Fiber Aids in digestion and regulates blood sugar levels
Pectin Aids in fighting disease and is very healthy for your heart
Antioxidants Aids in cardiovascular health, brain function (including memory) and cancer prevention
Vitamin C Protects against immune system deficiencies
Blueberries Blueberries are one of the world’s healthiest foods! Vitamin K Helps blood to clot, plays essential role in building strong bones and helps prevent heart disease
Fiber Aids in digestion and regulates blood sugar levels
Vitamin C Protects against immune system deficiencies
Antioxidants (polyphenols) Aids in cardiovascular health, brain function (including memory) and cancer prevention
Cherries The U.S. is the world’s second largest cherry producer (next to Turkey)! Antioxidants Helps fight disease and contains lots of nutrients
Fiber Aids in digestion and regulates blood sugar levels
Vitamin C Protects against immune system deficiencies
Potassium Aids in nerve and muscle function
Anthocyanins Helps reduce the risk of Alzheimer’s disease, heart disease and diabetes
Anti-inflammatories Relieves pain for arthritis
Grapefruit Half a grapefruit contains ¾ of your daily amount of vitamin C! Vitamin C Protects against immune system deficiencies
Vitamin A Plays an important role in bone growth
Fiber Aids in digestion and regulates blood sugar levels
Potassium Aids in nerve and muscle function
Lycopene Helps fight disease
Mangos A mango has more potassium than a banana! Vitamin A Plays an important role in bone growth
Vitamin C Protects against immune system deficiencies
Fiber – and lots of it! Aids in digestion and regulates blood sugar levels
Potassium Aids in nerve and muscle function
Oranges An orange contains 90% of your daily amount of vitamin C! Vitamin C Protects against immune system deficiencies
Limonin Helps fight cancer
Thiamin Provides energy to the body by helping convert carbohydrates to energy.
Folate Protects your heart, helps maintain a healthy pregnancy and boosts cognitive function
Peaches The peach seed (inside the pit) is poisonous if ingested! Vitamin A Plays an important role in bone growth
Vitamin C Protects against immune system deficiencies
Vitamin E Helps protect the heart and eyes
Plums Dried or fresh, plums are an excellent source of fiber! Potassium Aids in nerve and muscle function
Vitamin C Protects against immune system deficiencies
Fiber Aids in digestion and regulates blood sugar levels
Sorbitol Serves as a mild laxative
Strawberries A strawberry is technically not a berry because the seeds are on the outside instead of on the inside! Vitamin C Protects against immune system deficiencies
Fiber Aids in digestion and regulates blood sugar levels
Folate Protects your heart, helps maintain a healthy pregnancy, boosts cognitive function
Potassium Aids in nerve and muscle function
Watermelon Watermelon is 92% water! Inflammation-fighting antioxidants Reduces the risk of macular degeneration and prostate cancer
Vitamin C Protects against immune system deficiencies
Vitamin A Plays an important role in bone growth
Potassium Aids in nerve and muscle function
Water Contributes to fluid intake (especially important on hot summer days)

For the nutritional value of more seasonal fruits in your region, check out the Seasonal Food Guide. https://www.seasonalfoodguide.org/

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