Meeting the daily energy and nutritional needs of the body with a balanced diet is very important in terms of protecting health. To achieve this, the food types in each food group should be consumed in sufficient quantities daily.
Dairy products, meat, chicken and fish, cereals, vegetables and fruits are these food groups. Fresh vegetables and fruits are the main source of many vitamins and minerals, especially vitamin C.
Summer months are the period when the variety of vegetables and fruits is the most. In this period, the consumption of fresh fruits and vegetables in large quantities brings many benefits, especially strengthening the immune system.
Here is our article about both healthy and delicious summer fruits that have many important health benefits.
When it comes to summer, one of the first fruits that come to mind is undoubtedly watermelon. Watermelon, which is an important source of antioxidant vitamins A and C vitamins, creates a feeling of fullness in the stomach with a high water rate and provides long-term satiety with low energy. As it is rich in beta carotene and lycopene, it provides important protection against all types of cancer, especially prostate cancer.
As it is rich in potassium mineral, it helps balance blood pressure, prevents the development of cardiovascular diseases and supports their treatment. But especially for diabetics or individuals who want to lose weight, it is beneficial to consume watermelon in moderation. 2-3 thin slices of watermelon can be safely consumed as 1 serving of fruit.
Strawberry, which is one of the fruits with the highest folic acid content, is a popular fruit type that can be found from spring to early summer. Since it contains important amounts of vitamins A and C and selenium mineral, it provides protection against cancer and infectious diseases.
It is also rich in minerals such as phosphorus, manganese, potassium. It helps balance blood cholesterol and triglyceride levels because it contains health-beneficial herbal ingredients called polyphenols. In this way, it protects against cardiovascular diseases. One serving consists of approximately 5-6 medium strawberries.
Melon, which is an important source of potassium like all yellow fruits, is another fruit consumed in summer. Melon, which is rich in antioxidant vitamins A and C, prevents cell damage and prevents cancer.
While it balances blood pressure due to its high potassium content, it is also effective in removing edema in the body thanks to its diuretic feature. Thanks to its high rate of water, it helps to balance the fluid loss that occurs with sweat in the summer and prevents dehydration. 1-2 slices correspond to one serving.
Peach, which is one of the most preferred fruits of summer months, is in the group of yellow fruits containing high potassium. It has high fiber content. In this way, it supports the digestive system to work regularly, prevents the problem of constipation. With its diuretic properties arising from the potassium content, it helps to remove edema from the body and contributes to lowering the blood pressure in hypertensive patients.
If it is to be consumed with its shell due to its hairy structure, it should be washed very well. In addition to its protection against cardiovascular diseases, it also helps protect against cancer thanks to its vitamin A and C content. 1 small peach corresponds to 1 serving of fruit.
One of the summer fruits with high fiber content is grape. The ingredient called resveratrol, which is found in grapes, is a very valuable substance that has 30-50 times more antioxidant properties compared to known antioxidant vitamins. This antioxidant component, which reduces oxidative stress by reducing free radicals, provides important protection against cancer when consumed regularly.
Grapes with high vitamin C and potassium content; It regulates the digestive system, strengthens the immune system, and protects it from cardiovascular diseases and infectious diseases. However, due to its high glucose content and rapid increase of blood sugar, it should be consumed very carefully by diabetics. 1 small bunch of grapes (10 small or 20 large grapes) can be consumed as a portion of fruit.
In Turkey, especially in the Aegean region, figs are produced in large quantities, fresh in summer and dried in winter. It has a high fiber content and thus prevents constipation and supports regular functioning of the digestive system. It contains minerals such as magnesium, manganese, potassium and calcium.
While supporting the strengthening of bones, it is protective against cardiovascular diseases. Just like grapes, figs need to be consumed with caution by diabetics, as their glycemic index is high. 1 medium fig can be consumed instead of a serving of fruit.
Apricot, which is in the group of yellow fruits, is a healthy summer fruit with a high fiber content. It has antioxidant properties thanks to its high content of vitamin A and especially Beta carotene, thus protecting it against cancer. It is also effective in maintaining the health of the eye and nervous system.
As it contains high fiber, it provides a long-lasting feeling of satiety and helps appetite control. It regulates the digestive system and prevents constipation and bloating problems. As it is a good source of potassium like all yellow fruits, it balances blood pressure and supports the excretion of edema since it has a diuretic feature. 4 small or 2-3 medium apricots correspond to one serving of fruit.
Cherry, which is one of the favorite fruits of summer months, is a good source of antioxidant vitamins A and C and potassium. While it supports blood production due to its iron content, it contributes to prevent digestive problems thanks to its high fiber content.
Cherry, which supports heart health, also helps reduce headaches and migraine attacks. Cherry, which strengthens the immune system and provides protection against cancer thanks to its antioxidants, is a very healthy fruit type. 10-12 cherries can be consumed as a serving of fruit.
Another member of the yellow fruits family is pear. Since it is a good source of vitamins C and K and potassium mineral, pear strengthens the immune system and provides protection against cardiovascular diseases.
As it has high fiber content, it supports the digestive system and provides a feeling of satiety for a long time, creating a good food alternative for those who want to maintain their form. Pear, a fruit that strengthens the immune system, provides protection against colds and infectious diseases. 1 medium-sized pear can be consumed in the form of a fruit.
Green plum, which has found its place in the stalls with the spring months, is a type of fruit rich in vitamins A and C, phosphorus, potassium and soluble pulp. Since it contains a high fiber content, it regulates the digestive system and also helps balance cholesterol thanks to the soluble fiber it contains. It has a low glycemic index and does not cause rapid increases in blood sugar.
In this way, it is one of the fruits that diabetics can safely consume. Since it has high vitamin C content, it strengthens the immune system, supports vascular and gum health. 10 small or 10 medium green plums can be consumed as a portion of fruit.
The above fruits are healthy summer fruits that are as nutritious as they are delicious. In the summer, you can meet a significant part of your vitamin and mineral needs by consuming at least 3 servings of these fruits daily. In addition, you can regulate your digestive system and strengthen your immune system by consuming fruits regularly because they contain high levels of fiber.