Summer fruits

Dietitian.Lauren Hmede
Jul 12, 2019
2 min read

What is more refreshing than summer fruits plus they are healthy and delicious. They offer you alot of health benefits.

Today I will mention six delicious fruits with stones.

Cherries:

The yummy fruit offer you an impressive nutrient profile. They’re also packed with potent anti-inflammatory antioxidants, including anthocyanins and flavonols.

Per one cup (154 grams) of pitted, fresh cherries:

Calories: 97

Carbs: 25 grams

Protein: 2 grams

Fat: 0 grams

Fiber: 3 grams

Vitamin C: 18% of the Reference Daily Intake (RDI)

Potassium: 10% of the RDI

Peaches are excellent sources of carotenoids that are protective against heart disease, AMD, diabetes, and certain cancers.

Per 175 grams or one large piece:

Calories: 68

Carbs: 17 grams

Protein: 2 grams

Fat: 0 grams

Fiber: 3 grams

Vitamin C: 19% of the Reference Daily Intake (RDI)

Potassium: 10% of the RDI

Plums are highly nutritious and can be eaten fresh or in their dried form as prunes. They are high in anti-inflammatory antioxidants

They relieve constipation

Per 66 grams or two pieces:

Calories: 97

Carbs: 25 grams

Protein: 2 grams

Fat: 0 grams

Fiber: 3 grams

Vitamin C: 19% of the Reference Daily Intake (RDI)

Vitamin A: 11% of the RDI

Potassium: 10% of the RDI

Apricots are packed with nutrients and may benefit your health by providing antioxidants and improving digestion.

Per 66 grams or two pieces:

Calories: 79

Carbs: 19 grams

Protein: 1 grams

Fat: 0 grams

Fiber: 3 grams

Vitamin C: 27% of the Reference Daily Intake (RDI)

Vitamin A: 64% of the RDI

Potassium: 12% of the RDI

Lychees are nutritious stone fruits that are high in vitamin C and phenolic antioxidants. Animal studies show that they may benefit liver health, in particular.

Per 190 grams or one cup:

Calories: 125

Carbs: 31 grams

Protein: 2 grams

Fat: 1 grams

Fiber: 3 grams

Vitamin C: 226% of the Reference Daily Intake (RDI)

Folate: 7% of the RDI

Vitamin B6: 10% of the RDI

Mangoes are packed with fiber, antioxidants, vitamins, and minerals. They may improve digestive health and taste fantastic fresh or as part of salads, smoothies, salsas, or various other dishes.

Per 207 grams:

Calories: 173

Carbs: 31 grams

Protein: 1 grams

Fat: 1 grams

Fiber: 4 grams

Vitamin C: 96% of the Reference Daily Intake (RDI)

Vitamin A: 32% of the RDI

Vitamin E: 12% of the RDI