Heat and sun exposure are the main characteristics of summer, but they are also important health risk factors. In response to high temperatures, the body produces sweat, which leads to a loss of water, vitamins and minerals , which must be replaced to avoid dehydration. The sun also activates the production of free radicals, inducing dryness and consequent aging of the skin (photoaging).
To this end, summer fruits, in addition to being refreshing, provide the water, vitamins and minerals that the body needs, as well as fibre, which is very good for intestinal regulation. That is why fruits should be considered one of the main components of the summer diet, especially between meals, because, if eaten fresh, they will help quench thirst, reduce the sensation of heat and satisfy appetite.
Nutrition experts recommend that fruit be eaten between meals, as this is the way to take advantage of all its nutritional properties:
Calories: In general, they have little energy value, since the calories come from the sugars they contain in the form of fructose, sucrose and glucose, all of which are easy to digest. Bananas, plums and apples are the most caloric.
Carbohydrates : Fruit sugars provide simple carbohydrates, with their content ranging between 5 and 18% of the weight of each piece.
Fats : They hardly contain any fat, although one exception must be made: avocado has a high content of oleic acid, a very healthy fat, which makes it an ideal fruit for salads.
Proteins : Fruits hardly provide any proteins. In some cases, such as citrus fruits, strawberries, apples or pears, these proteins contain essential amino acids that the human body is unable to produce on its own but which it needs to function properly.
Organic acids : they are characteristic of fruits and perform different functions in the body. The best known is citric acid (found in citrus fruits, strawberries, apples, pears, etc.), whose function is to enhance the action of vitamin C, as well as having a disinfectant function.
Vitamins : Summer fruits are the ones that provide the most vitamins, especially the brightly coloured ones, some of which have an important antioxidant action. Vitamin C predominates (citrus fruits, melon, pineapple, mango, papaya, strawberry, raspberry, currant, etc.) and provitamin A (melon, cherry, peach, etc.).
Minerals : the clearest example is potassium, which is very important when practising sports and in providing water to the cells of the whole body. There are many summer fruits that can provide it: banana, custard apple, medlar, kiwi, melon, red plum, nectarine, etc.
Fiber: the lower the water content of the fruit, the higher the fiber content, which, in the case of pears and apples (those with the highest fiber content), is mainly found in the skin. This is a factor that must be taken into account to maintain good intestinal regulation.
Other nutrients : In addition to all of the above, summer fruits contain a number of colorants and flavorings that, even when found in small quantities, have important qualities for the health of the body. In most cases, these are antioxidants, essential for counteracting the proliferation of free radicals that cause tissue aging.
Do you want to take care of yourself and the planet? Then you will love our list of seasonal fruits.
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The aim of this list is to encourage the consumption of local and seasonal products to:
Take care of your health and your wallet . Buying local is better for your health and more economical because the food has not had to travel miles to reach your plate.
Minimize the environmental impact of consuming fruits and vegetables that are out of season and produced in distant countries (where we do not always know if biodiversity and people are protected).
Emit the least possible amount of greenhouse gases from food transportation.
Helping local producers and thus promoting small-scale trade and economy, as well as allowing producers to pay a fair price.
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Avocado
Avocados are especially appreciated for their versatility in cooking, their healthy fats - it is a satiating food - and the benefits they provide to the body. They are rich in vitamins A, B, C, D and K, with high antioxidant properties that positively influence the immune system. They promote the functioning of the nervous and muscular system due to their magnesium and potassium content.
Apricot
Apricots, with juicy flesh and a sweet taste, are a high source of fibre for the body, which improves intestinal transit and prevents constipation. They also contain potassium, magnesium and calcium, which are necessary for healthy muscles and bones as they stimulate their regeneration and strengthening.
Cherry
Small but with an intense flavour, cherries stand out not only for their unmistakable shape but also for the benefits that their consumption provides. They are especially antioxidant and anti-inflammatory thanks to their vitamin C, anthocyanin, salicylic acid and folic acid. In addition, they are often recommended to people who suffer from high blood pressure or fluid retention due to their diuretic and purifying qualities.
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Plum
A combination of sweet and sour, which, although not suitable for all palates, represents one of the most effective traditional remedies for ending constipation due to its laxative qualities. But it is also beneficial in other aspects, for example, to keep the skin healthy, due to its content of vitamin A, E and C; and to prevent fluid retention, thanks to potassium.
Strawberries
One of the most popular, strawberries, apart from their delicious flavour, have excellent nutrients for the body. Although it may seem surprising, strawberries stand out especially for their large amount of minerals, especially iron and magnesium; also phosphorus, potassium and silicon - which strengthens hair and nails, as well as teeth. Vitamins are another strong point: vitamin C and K, mainly. Strawberries keep the heart healthy and the body cleansed.
Peach
Summer is the season for peaches, which are highly appreciated for their tasty and fleshy texture. Vitamin A is the main exponent of this group of nutrients, with antioxidant properties to take care of the eyes. As regards minerals, potassium stands out, recommended for controlling blood pressure.
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Melon
Melon is a fruit that can be consumed in many different ways. Melon contains antioxidants that help keep the skin firmer. Its fiber improves intestinal transit and potassium benefits people with high blood pressure, as it controls blood pressure and prevents heart disease.
Nectarine
It could be said that the nectarine is the cousin of the peach, since it comes from the latter. Due to its high concentration of vitamins B1, B2, B3, B6 and C, it is a boost of health for the skin, hair and nails; it also delays aging, something influenced by its content of zinc, carotenes and selenium. It is a recommended fruit for people who suffer from iron deficiency anaemia because it helps the body absorb iron.
Medlar
Although not as well known as other fruits, loquats have great health benefits. On the one hand, they have a diuretic role, as they prevent fluid retention and look after the health of the kidneys and liver, and they also have an astringent function, making them especially useful in cases of diarrhoea. Another of their advantages is that they act as a gastrointestinal protector, so they will help those who suffer from a delicate digestive system.
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Paraguayan
Due to their high water and fiber content, peaches are recommended during weight loss processes due to their satiating qualities and high fiber content, as well as their nutritional properties, since the calcium and phosphorus in their composition strengthen bones and muscles, promoting tissue recovery. Vitamin A and C also benefit the skin.
Pear
It is important to take care of the intestine due to its fiber, which helps maintain intestinal flora. Its high concentration of vitamin C and K gives it antioxidant and anti-inflammatory properties, which are very beneficial for the heart.
Watermelon
Thanks to its vitamin C content, it benefits the immune system and promotes the formation of new tissues and cell regeneration. Its lycopene content improves bone health and the citrulline present in its composition reduces the accumulation of body fat.
Raspberry
Few fruits have the concentration of antioxidants found in raspberries, which are of great help to eye and skin health. They also have a high percentage of minerals such as calcium and potassium and vitamins such as C and B9. They are highly recommended for people who tend to suffer from cystitis because they prevent urinary tract infections.
Fig
Figs are very beneficial for health, they control blood pressure and strengthen the cardiovascular system. They provide antioxidants to the body and promote proper digestion due to their fiber content. They are perfect to include in the daily diet. They only have one drawback and that is their high sugar concentration, so they should be consumed in small quantities.
Kiwi
Along with plums, kiwis are the main natural resource to turn to when intestinal transit is not going as it should. But fiber should not be the only reason to eat kiwis; one of their benefits that is particularly useful for the sunniest days of the year is their protective effect on the skin against UV rays. Although this does not replace daily sunscreen, it does provide added help for skin health, thanks to its lutein content. It also contains folic acid and vitamin C.
https://www.sanitas.es/biblioteca-de-salud/dieta-alimentacion/alimentos/frutas-verano
https://es.greenpeace.org/es/fruits-vegetables-season/calendar/
https://www.tucanaldesalud.es/es/voz-especialista/frutas-verduras-incluirlas-verano
https://www.expansion.com/fueradeserie/gastro/2022/06/21/629e587be5fdea0e228b4659.html
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