Summer has nearly arrived, which means a variety of fresh and delicious seasonal fruits will be available in the shops soon. Fruits are a vital part of a healthy diet as they provide a big chunk of the daily recommended intake of vitamins and minerals such as Vitamin A, C and E, zinc, manganese, copper and selenium. They are delicious and refreshing, making them a perfect ingredient for smoothies, juices and fruit salads. Some of the micronutrients mentioned above also possess antioxidant properties. Antioxidants have an essential role in our immune system as they fight free radicals. Accumulation of free radicals in the human body can lead to chronic diseases, such as diabetes, cancer and dementia.
1. Berries
Very often, when we hear the words antioxidants and fruit in the same sentence, we think of blueberries. No surprise. Berries, including blueberry, strawberry, blackberry, goji berry and currants, are packed with antioxidants. Berry fruits contain phenolic acids, flavonoids, tannins and ascorbic acid. These bioactive compounds can help to fight health conditions like cardiovascular diseases, chronic inflammation disorder and various types of cancer. Berries are the best eaten fresh simply because they are super delicious. Add blueberries and blackberries to your porridge to prepare a tasty and healthy breakfast or blend some strawberries and raspberries into your protein shake to make a yummy smoothie.
2. Plums and Prunes
Plums are one of the most popular and widely accessible fruits in Central and Eastern Europe. Their summer and autumn varieties are often utilised by the food industry and households to produce jam and spirits. Prunes, the dried form of plum, are commonly used in the preparation of traditional meals and baked desserts. Plums contain almost double the number of phenolic compounds than other popular fruits like nectarine and peaches. Plums are also high in anthocyanins which has a strong influence on their antioxidant capacity. Fresh or dried, members of the Prunus subgenus can help to prevent heart diseases and diabetes while contributing to good bone health thanks to their high phosphorus, potassium and magnesium content.
3. Apples
Apple isn’t only a delicious fruit and the main ingredient of the queen of all desserts but very healthy as well. Providing an impressive amount of manganese, copper, and vitamins A, E, B1, B2, and B6, we could say that apples are a micronutrient powerhouse. Apples deliver a variety of powerful antioxidants including phytochemicals, such as quercetin, catechin, phloridzin and chlorogenic acid. Most varieties ripe in the summer months but thanks to international trading they can be found in the supermarkets all year round so make sure that you always have a few of them in your fruit basket. Dried apples are a great alternative and an excellent snack when you feel a little bit peckish.
4. Cherries
I remember when I was a kid, there was a huge cherry tree close to our block of flats, which we used to climb with my friends and spend hours just sitting up there and snacking on cherries. We had a tone of it without even knowing how good cherries were for our health. Cherries are the source of Vitamin B, C, and K, potassium, manganese, copper and magnesium. Loaded with quercetin, melatonin, phenols and anthocyanin, which by the way gives cherries their red colour, cherries can help you to fight oxidative stress, inflammation and exercise-induced muscle soreness.
5. Watermelon
Watermelon is an interesting one on this list, as the flesh of the fruit itself isn’t extremely high in antioxidants but the seeds contain pretty respectable levels.
The most often talked about antioxidant regarding watermelon is lycopene. Lycopene gives the melon its red colour and has been studied for its ability to fight cancer, especially prostate cancer. Another frequently mentioned antioxidant is cucurbitacin E, which is believed to inhibit tumour growth. Besides these potent compounds, watermelons deliver a healthy dose of other micronutrients, like Vitamin A, B1, B5, B6 and C, potassium and magnesium.
Summary
Fruits are an essential part of any healthy diet due to their macro and micronutrient content. High in antioxidants, vitamins and minerals, fruits are a serious contributor to the maintenance and improvement of our immune system, thereby ensuring that we’re able to fight diseases.
Written by Szilard Jakab
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