7 Fruits You Should Eat This Summer

Tracy Davenport, Ph.D. | Jun 21st 2017 Jun 27th 2017

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You don’t have to own a smoothie bar (like me) to appreciate the sweet and succulent fruits of summer. To get optimal amounts of vitamins and antioxidants, the Dietary Guidelines for Americans 2010 recommend you fill half your plate with fruits and vegetables. In summer, this can be an exceptionally easy goal to reach.

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Grapes

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Researchers have extensively studied grapes because of the suspected relationship between drinking wine and living longer. Both grapes and wine have been found to protect against cardiovascular disease. For a healthy snack, coat freshly washed grapes lightly with sugar. Place them on a baking sheet and freeze. Store them in the freezer in a plastic bag for easy snacking.

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Cherries

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Cherries, another nutrient-dense fruit, have been credited with acting as an anti-inflammatory, similar to over-the-counter non-steroidal drugs. For anyone with an inflammatory disorder, such as rheumatoid arthritis, this fruit holds tremendous promise. Click here for a recipe for a satisfying and extremely healthy sweet treat.

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Raspberries

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Red raspberries are common in the summer and can sometimes be found ready to pick on the side of the road. Black raspberries are also worth seeking out either in the wild or at your nearest farmer‘s market. Beyond vitamins and other nutrients, research has suggested that black raspberries may inhibit tumor growth related to oral cancers. Use a simple raspberry sauce like the one here to top your favorite cake or ice cream.

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Blackberries

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Coming in at only 62 calories per cup, blackberries make a great summer snack. They are rich in vitamins C, A, E, K, and B and are loaded with antioxidants. Add washed berries to any pancake or waffle recipe. You can also make an easy ice-cream topping by boiling the blackberries with sugar and water until syrupy.

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Blueberries

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Blueberries may be the leader of the pack when it comes to healthy summer fruits: They are a rich source of compounds that can improve memory, enhance muscle recovery, and prevent cardiovascular disease. Try this recipe for a light summer fruit crisp.

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Peaches

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Peaches and nectarines are the same species, even though many of us think of them as different fruits. Peaches have the fuzzy skin and nectarines do not. Summer is a great time to find a peach festival in your area and enjoy this fruit in its many forms.

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Watermelon

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Watermelon is more than just the easiest and best picnic dessert: Research has shown it can reduce muscle soreness and recovery heart rate in athletes. This smoothie will give your body what it needs after a hard workout.