Summer’s fruits and vegetables – health benefits

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During summer you can choose from a variety of fruits and vegetables, which are more or less attractive.

Experts recommend to enjoy the full benefits and nutrients of these for health.

Below, you can read the main benefits of fruit and fresh vegetables you find in commerce, in the warm season.


1. Overview
2. Watermelon
3. Pears
4. Pineapple and mango
5. Peaches
6. Cherries
7. Apricots
8. Raspberries
9. Berries
10. Corn
11. Avocado and eggplant
12. Cucumbers
13. Green beans
14. Tomatoes
15. Mushrooms and shallots
16. Pepper
17. Zucchini
18. Spinach


Experience a specific pleasures of summer: take a big bite from a slice of watermelon and enjoy it. Fragrant and sweet watermelon is refreshing and easy.

It contains more lycopene per serving, which fight cancer, than tomatoes: about 40%. Present in watermelon lycopene is easily absorbed, without requiring high temperature treatment, unlike the tomato, is relatively stable when fruit is stored and chilled.

Watermelon is a rich source of vitamins A and C, vitamin B6, beta-carotene, thiamine and potassium. The watermelon you buy should be firm and symmetrical, having no cuts or bruises. This should be have enough for its size and have yellow spots on side that touched the ground.

It is recommended that before serving, the green peel to be washed and dried. Watermelon will be stored at room temperature. If kept at low temperatures in the supermarket will do this at home too.


Pears are not as tasty as apples, but contain more fiber than the apples, a comparable level of vitamin C, low in calories and carbohydrates. When choosing pears in a fruit shop, make sure that they have a pleasant fragrance and soft consistency.

Pineapple and mango

Pineapple is a fruit specific for the warm season, it has a dense texture, is rich in vitamins, enzymes and antioxidants. Pineapple has anti-inflammatory effect, protects against colon cancer, macular degeneration and arthritis.

Mango has a really cool effect for the body, with a significant content of vitamin A, C and beta carotene, which may help prevent cancer and support healthy skin.


During summer, the markets are filled with fresh peaches. Pieces of these can be mixed with yogurt or cereal for breakfast, can be added to pies or tarts composition, the composition may be part of main dishes or it can be eaten plain, even if their juice will drain your lips.

In addition to the amazing flavor, peaches are rich in vitamin A, C and potassium, being an important source of antioxidants, beta carotene (the yellow color offered) and flavonoids, which may help slow the aging process, reducing the risk of certain types of cancer and cardiovascular disease.

In addition, each peach has only 60 calories and is rich in fiber. Choose fragrant peaches and avoid soft ones. Red does not mean that is a very ripe peach, which is specific only to certain varieties. Avoid very hard green peaches. If peaches still need to ripen after they have purchased, place them in a single layer on the buffet and leave them a day or two at room temperature. Once baked, you can put them in the refrigerator where they will remain fresh for about a week.


Whether you prefer sweet or bitter, fresh cherries are certainly among your favorite fruits. Sweet or bitter cherries are found primarily fresh, but you can also buy them frozen, canned or dried in supermarkets.

Cherries have high levels of antioxidants: antioxidant activity and supporting antocianide quercetin which helps regulate blood pressure. It is also a good source of fiber, potassium, vitamins A and C. Cherries or bitter cherries can be used for compotes, jams and pies.

Select cherries fleshy, firm and shiny, not bruised or soft. Then store them fresh in the refrigerator as soon after purchase.


When ripe, apricots have an incomparable flavor. They are soft, easy to digest, and because of their insoluble fibers are partially converted into pectin, a soluble fiber that a gut plays along.

This fruit is cooked or fresh body provides substantial amounts of vitamin A or beta carotene (between 1000 and 1500 ug/100g). In the body, this precious antioxidant is converted into vitamin A, one that helps maintain healthy skin, night vision and supports the body’s natural ability to defend. Do not miss the consumption of peaches in the summer!


Juicy, sweet and cool, delicious raspberries can be introduced in the diet, both fresh and in composition of different desserts. Raspberries are rich in fiber, some of which are soluble – in the form of pectin that helps lower cholesterol, being an excellent source of vitamin C. The red raspberry is provided by high levels of anthocyanins (antioxidants).

Eat colorful fruits, fleshy-looking, because raspberries will continue to bake once it is collected. Do not buy berries that were picked too early, because their taste will be sour. Like all berries, raspberry will mold easily, being fragile and perishable. It can be stored in refrigerator and use within 2 days. To wash raspberries, lightly spray water over it (running tap water can crush).


Blackberries are juicy fruits, which form a small clusters of berries that grow on bushes or vines, climbing. Consumption of blueberries offers multiple body nutritional benefits.

Thanks to their body can fight off infections and diseases. Blackberries are usually used as the topping for frozen yogurt, desserts, are part of the composition of fruit jams and spreads, but they can be eaten fresh as well.


Even if commercially available all year round, especially corn should be eaten fresh in summer. You can enjoy it, whether it will be boiled or baked. Although it is considered a vegetable, corn is part of the grain. Like other grains, is rich in complex carbohydrates.

Corn contains protein and fiber, potassium and vitamin C, and a variety of minerals. Buy ear of corn covered with leaves, which protects it from dry air and provides important information about its freshness. If corn is green and wet leaves, is fresh. Silk of the ear tip should be dark brown (otherwise is an indication that the corn was picked too early).

Eat corn immediately after you have cleaned the leaves, not dry and kept in excessive heat. A corn cob medium result about 1/2 cup of fresh berries. The early you eat it, the sweeter it will be because it contains sugar and this will be converted into starch as soon as picked. If don’t you eat it as soon as you bought it, keep it refrigerated, covered with their leaves in a plastic bag and boil it in 2 days.

Avocado and eggplant

Avocados are high in fat body and are a good source of potassium, vitamins C, B6, folic acid, thiamine, niacin and magnesium. This aids in the absorption of carotenoids healthy.

Although you might suppose that eggplants comes only purple coloured, they have a variety of colors, from white to transparent green. Eggplants have a high level of phytonutrients and fiber.


Just thinking about cucumbers, provides a feeling of freshness and coolness. They contain 95% water: one cup of cucumber slices is a thirst-quenching in the same proportion as a glass of water. There are several varieties of cucumbers. Vegetables can provide anyone who consumes low amounts of fiber, minerals and vitamins.

Whatever type of cucumber that you choose, make sure it is firm and heavy for its size. Avoid cucumbers that present yellow spots or are soft, dry ends (signs of improper storage). Keep cucumbers in a ventilated plastic bag in the refrigerator box.

Green beans

Summer is the season for green beans, the time to enjoy the freshness of the vegetables, to appreciate the real flavor. This can be prepared more quickly than you can imagine, thanks to its rapid boil property. You simply put it on steam and add over it a little sour cream, and in this way you can enjoy all the nutrients they:

- reduced calories – 24 kcal per 100 g
- soft fiber digestible
- plant constituents that protects cells such as flavonoids, saponins (which reduces the risk of developing certain cancers)
- a variety of vitamins, especially vitamin C (10 mg) and group B vitamins (B9, folic acid).


Known as the “love apple”, summer tomatoes are worthy of the name. Tomatoes are full of nutrients, loaded with special flavors. A medium sized fresh red is an excellent source of vitamins A and C.

Season tomatoes contain twice as much vitamin C than those available at other times of the year. Tomatoes contain lycopene and carotenoids, which help prevent certain cancers, especially prostate cancer.

Cherry tomatoes are delicious served in salads or snacks composition. Prunis tomatoes have fewer seeds than other varieties and are recommended for preparing sauces and cooked dishes.

Tomatoes can have various shapes, sizes and colors. It is important to buy local tomatoes, fleshy and bright, with a pleasant aroma. Refrigeration destroys flavor tomatoes. Keep them wrapped in paper, at room temperature away from sunlight.

Mushrooms and shallots

Mushrooms are low in fat and salt and high levels of riboflavin, niacin and potassium. Of all vegetables in the onion family, hasmaua has the highest concentration of antioxidants, with anti-bacterial, allergic and inflammatory.


A chilli pepper, green, yellow or red color add a dash of culinary summer. Taste the vegetables taste varies from slightly spicy or very hot in the cool, slightly sweet.

Peppers are an excellent source of vitamin C (100 g of pepper contains 140 mg of vitamin C). Levels of beta carotene (provitamin A) of paprika are very high, reaching up to 1300 ug, is slightly lower in sweet pepper. The mixture of vitamin C and beta carotene may be helpful to prevent cataracts, and cardiovascular disease.


Zucchini are abundant during the summer. Various sizes, they are mainly used for sauces and processed food. Small-medium zucchini are most often used to be eaten roasted or raw form.

Zucchini is rich in starch and one cup of the vegetable contains only 29 calories. Contains lutein, beta-carotene, zeaxanthin – antioxidants that improve vision, but also nutrients such as potassium, magnesium, manganese, fiber, folate, vitamins A and C.

Select shiny, dark color seen with stem wet, firm to the touch and heavy zucchini. Avoid those which are hit, with cuts or soft areas. You can keep it in the refrigerator for 1-2 weeks.

If you don’t want to cook them too soon, you can freeze zucchini for several months. No matter if you slice them or you let them whole, cooke zucchini for 2 minutes, then transfer them into cold water and place it in a frozen bag in the freezer.


With fewer calories and rich in vitamins, spinach is one of the most nutritious foods. A cup of spinach leaves contains more than the RDA for vitamin K and A, manganese and folic acid and about 40% of body magnesium. This is an excellent source, which is composed of over 20 different nutrients, including dietary fiber, calcium and protein. Finally, you shuld learn that one cup has only 40 calories!



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