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Our guide to the most nutritious (and delicious) summer fruits

Nothing screams an Aussie summer more than a slice of watermelon at the beach, or some fresh, plump, juicy berries atop a pavlova. Summer is a fantastic time for fruit. We bet some of your favourites come into season just as we reach those balmy nights that bring on nostalgia of a past summer gone by. 

Eating fruit that’s in season doesn’t just taste the best, it usually saves you some money too. Eating seasonal is also great as it provides some variety in your diet, ensuring you’re getting all the essential vitamins your body needs throughout the year. 

What fruits should you eat?

It’s important to choose different coloured fruits, as this increases the variety of nutrients you consume, which can enhance your health. Fruits can be broken down into these categories: 

  • Pome fruits - such as apples and pears 
  • Citrus fruits - like oranges, mandarins or grapefruit
  • Strone fruits - including apricots, cherries, peaches, nectarines and plums 
  • Tropical fruits - such as mangoes, pineapple, melons, bananas and paw paw 
  • Berries - like blueberries, raspberries and strawberries
  • Other fruits - like passion fruit and grapes 

Health benefits of fruit 

The recommended number of serves of fruit per day is two once you hit the age of nine, and this remains consistent through the rest of your life. Eating fruit is great at helping you feel full, and they’re low in kilojoules and packed full of fibre and water. 

Fruits are recommended as part of a balanced diet as all the fibre, vitamins and minerals have amazing health benefits. In fact, there is growing evidence that fruits could be more effective in reducing your risk of cancer than vitamin supplements! 

Vitamins C, E and A are abundant in fruits. These vitamins have copious benefits, some studies suggesting they may decrease risk of certain diseases and assist with immune function. Of course, it’s all about moderation though, as fruit rich in carbohydrates and sugar can lead to weight gain and high blood sugar levels. 

So you can enjoy your favourite fruits this summer, let's break down some of our favourites, and see what their benefits are. Time to practice what we peach. Let’s get fruity! 

Summer fruits in Australia 

A standard serve of fruit is about 150g or 350 kilojoules. That’s about one medium apple, banana, orange or pear, or two small apricots, kiwi fruits or plums.  

Here’s our top ten picks for summer fruits in Australia that are oh so sweet, delicious and nutritious! 

Banana 

Goin’ bananas for bananas? Us too! They’re a delicious fruit that tastes so sweet in summer. Perfect to grab and go, they’re packed full of vitamin B6, vitamin C, dietary fibre and manganese. They’re a great source of energy and are good for the gut. What’s not to love about the humble banana?  

Cantaloupe 

Some love it, some love to hate it…but for those who favour it there’s nothing like a juicy slice of cantaloupe on a hot summer's day. Cantaloupe is bursting with nutrients too. It’s a great source of Vitamin A and C, both antioxidants that work to keep your body healthy - what a super fruit! 

Cherries 

You know it’s summer when you’re shopping for fruits and you spot that big, glorious pile of shiny red cherries. Cherries are a fantastic source of potassium, vitamin A and folic acid. They’re also known to have anti-inflammatory effects, which makes them great to include as part of your day. A serving of cherries is usually about 14 of these delicious fruits! 

Grapes 

Whether you prefer them red, green, or anything in between, grapes are a delicious summer fruit with great health benefits. Grapes contain resveratrol, although red grapes (specifically their skins) contain more. In addition to the minerals and vitamins grapes contain, resveratrol is thought to be beneficial to heart health. 

Mango 

Many people crown the mango as their favourite fruit, and we agree it’s seriously delicious (and thankfully nutritious!). Some studies suggest mango boasts health benefits including improved immunity, digestive health and eyesight. Mango is loaded with polyphenols - antioxidants that protect your cells. So whether you're putting it in a smoothie, or just having it solo, mango is a great summer fruit!  

Passionfruit

Got a passion for passionfruit? We don’t blame you. The pulp of these exotic fruits is delicious! A great source of vitamin A and C, it’s great for the skin, your vision and the immune system. Passionfruit is also rich in magnesium, a mineral that’s been linked to decreased levels of stress and anxiety. A great, all round summer fruit!

Peach 

Do you ap-peach-iate peach? Peaches are full of nutrients and antioxidants, and may aid digestion, improve heart health, protect your skin and reduce allergy symptoms. Enjoy them on their own, or as part of a smoothie, dessert or dish - they’re a versatile fruit that’s great to include in your diet. 

Pineapple 

Spiky on the outside, but oh so sweet and juicy on the inside. Pineapple is great to add into your diet. Include it in a juice, have it with your cereal or just on its own. They’re low in calories, and packed full of nutrients and antioxidants. A great source of vitamin C, they put oranges to shame! This tropical fruit is at its best in summer, so include it in your diet to enjoy its benefits. 

Watermelon 

Is there anything better than a slice of watermelon at the beach? This fruit is fantastic to quench your thirst - it’s 92% water! Watermelon is full of nutrients and beneficial plant compounds. It’s good for your hair and skin, and may help aid digestion. A great low kilojoule treat, it’s perfect for long summer days. 

Berries 

Blackberries, blueberries, boysenberries, raspberries and strawberries all come into season in summer. Berries are loaded with antioxidants, may help improve blood sugar and insulin response, and are high in fibre. Great as a snack, on top of cereal, or in a dish, berries are lower in sugar than other fruits and are great to include in your diet.

Shop with Dineamic and feel your best this summer! 

Want to feel your best this summer? Don’t wait until the new year to start smashing your health, fitness and lifestyle goals. With Dineamic, you get perfectly portioned, farm fresh meals made from local Aussie produce. Shop our range of meals today or check out our fruit and veg boxes!

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