SUMMER FRUITS! BENEFITS + RECIPE IDEAS
If you’ve read my previous blog posts you already know I adore summer! And another reason for this is my love for summer fruits! They are colorful, super healthy and delicious so let’s have a look at some of them and their benefits and finish with some tips and recipes on how to never let them go to waste.
STRAWBERRIES (and other berries)
These gorgeous berries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich fruits and aboundant in the polyphenols ellagic acid, anthocyanin, catechin, quercetin and kaempferol. To read more about the benefits of these phytochemicals make sure to check HERE. Another interesting use of berries is on weight loss; strawberries increase the production of two chemicals in the body called Leptin and Adiponectin which have a fat-burning and appetite lowering effect. This combined with their low calories and high fiber makes them an staple food for sliming aid. Talking about summer the anthocyanins found in berries help to protect against ultraviolet radiation.
Last but not least used topicaly strawberries’ salicylic acid, alpha hydroxy acid (AHA), and ellagic acid, can help to reduce hyperpigmentation, prevent acne, and remove dead skin cells. So mash some for a natural face mask for glowing skin. Let’s not forget that Vitamin C in strawberries also boosts collagen production, tones the skin, and has an anti-aging effect!
Recipe ideas: Make strawberry chia jam, try them sliced with crackers with home-made cacao-hazelnut butter spread, use them to decorate a smoothie bowl and on a salad!
CHERRIES
Cherries are a special berry because besides being a good source of fibre, vitamins and minerals, including potassium, calcium, vitamin A and folic acid, they contain one very interesting phytochemical: melatonin. This hormone is produced in the body and it helps to control sleep and wake cycles. So cherries are a great addition for those with sleep disturbances. On top of that their antioxidant phytochemicals anthocyanins and cyaniding are a very potent anti-inflamatory agents and can also help to decrease uric acid levels which cause gout. This effect on inflammation can also benefit recovery after exercise, joint pain, weight loss and heart health.
Recipe ideas: How about checking these: https://www.veganosity.com/20-glorious-vegan-cherry-recipes/
MELONS
Different varieties will have different properties but overall they are high in antioxidants like beta-carotene, lutein, zeaxanthin and cryptoxanthin (especially the more orangey varieties) which fight free radicals, thus providing protection against various types of cancers as well as protecting the skin and eyes against UV damage. In addition melons are high in water content and naturally sweet which makes them a fantastic idea to curb your sugar cravings and to keep you full with a small amount of calories (hence great for weightloss). They also contain collagen to maintain healthy connective tissues such as joints and skin.
Recipe ideas: Try it in a smoothie with coconut water… super refreshing!
WATERMELONS
Similar to melons these guys are very high in water content so they make for a refreshing and hydrating summer snack. Their bright red colour is an indicator of its high content in the antioxidant carotenoid lycopene, which together with high levels of vitamin C make them a great free radical fighter. The next time you reach for a post work out drink that contains L-citrulline, reach for a wedge of watermelon instead. The restorative amino acid helps accelerate the rate of lactic acid removal from your muscles, giving you a quicker recovery time after your workout. Possibly my favorite summer fruit!!
Recipe ideas: Put it in the fridge for a few hours before eating and you have the most amazing cooling natural ice-cream!
APRICOTS AND PEACHES
Both should be considered a superfood due to the high quantities of vitamins they include such as vitamin C, vitamin E, vitamin K and niacin or B3, as well as minerals such as iron, copper, potassium, manganese, phosphorus, and magnesium. They are of course an excellent source of fiber and you guessed right, because of their lovely orange colour they are also high in the family of carotenoids. With their unique taste they are perfect to protect us from the sun in summer, isn’t that convenient? 
Recipe ideas: Make jams, cook and blend with apples for a tasty gut-healing fruit pure, check out peach tart recipes and keep eating them dried during the colder months and use them instead of dates for energy balls and trail mixes. Have you ever tried flat peaches? They are superb
MANGOS
Yet another orange fruit packed full of carotenes, fiber, hydrating juice and sweetness. Vitamin C, iron, potassium and calcium are found in mangoes too.
Recipe ideas: Banana, mango, baobab powder and coconut milk tropical smoothie. Or try it dry for a pungent healthy snack.
PAPAYA
Although sadly less readily available in some countries than mangoes papayas are rich in vitamins A, vitamin C, folate and different phytochemicals. It contains papain, a compound that can help with indigestion and other gut issues. Compared to carrots, papayas have a higher amount of beta-carotene so if you happen to find one… Get it!!
Recipe ideas: Look up papaya boats 
PASSION FRUITS
These interesting fruits are packed full of vitamin A, C, Iron, potassium, protein, flavonoids and other antioxidants and fiber. They contain some interesting compounds called alkaloids which act as natural mood enchancers and help relieve insomnia and anxiety. They act as sedatives in the nervous system hence making them a great addition to the diet especially if you suffer from any of this conditions.
Recipe ideas: (I remember not knowing how to use this fruit but after I tried it in a few recipes I made it into one of my staple fruits!) Try it on porridge with banana, in mango or pineapple smoothies or in coconut yogurt with granola.
LEMONS AND LIMES
Often seen as secondary in many recipes these citrus fruits are excellent sources of vitamin C, B6, potassium, folate, flavonoids and the outstanding phytochemical limonene. This last one can help to increase the levels of enzymes that detoxify carcinogens. It’s important to note that the highest content of limonene is found in the white spongy inner parts of the lemon. And if you are going to use the zest for recipes it is also important to buy their organic version to avoid consuming nasty waxes.
They also possess amazing digestive qualities that help with digestion and relieve bloating and belching.
Recipe ideas: Raw lime pie, use the whole lemon for juices, lime for guacamole and stir-fries, dahls, paellas and basically everything! They are an especially a good addition to leafy green salads to help absorb iron. Add to drinking water and iced teas. Use in aromatherapy for an uplifting effect. Here is an extra tip: swirl around the mouth a glass of diluted fresh lime juice with a pinch of sea salt to relieve the pain of swollen gums.
PINEAPPLE
High in vitamin C, vitamin B1, potassium, manganese, fiber and antioxidants. There is one special enzyme in pineapples called bromelain which has amazing anti-inflammatory properties. So it can help to counter pain in conditions such as arthritis, sinusitis, autoimmune diseases and sports injuries.
Bromelain works on inflammation by blocking metabolites which cause swelling. Bromelain is often recommended to be taken before surgeries to speed healing time and decrease inflammation commonly associated with surgical procedures (but always check with your doctor first before taking bromelain in supplemental form before any procedures).
For digestion, eating pineapple serves as a powerful aid in breaking down proteins into peptides and amino acids. It can ease the symptoms of ulcerative colitis, acid reflux and it helps the general digestive processes.
Recipe ideas: Grilled pineapple, have some as dessert after heavy meals to aid digestion and some say it’s good on pizza… Opinions on this?
To sum up here you have another reason to enjoy summer and to be grateful for all the options we have to treat ourselves with pure sweet goodness! Who is up for a summer fruit salad right now?
Peace, love & summer fruits!
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