Awesome Summer Fruit

Summer Fruit | Eat Local | Put Good Things In |

I know it is just the beginning of May – but I am already dreaming of awesome summer fruit in MN!  Close your eyes and imagine (well – close your eyes after you read this and then imagine) sitting outside on a warm spring day eating fresh strawberries picked from the vine.  Or what about eating a juicy watermelon and having the juice run down your chin …. Or a big bowl of blueberries for dessert after an amazing spring salad.  Mmmmmmm …….  Is it June yet?

This also reminds me of when my sister and I would spend a week with my Grandma B. in the summer.  Each year she would pick a theme and we would have treats around that theme every day.  You know like ice cream toppings, popcorn colors and pie.  Yep.  She made and we ate a pie a day.  ONE. PIE. A. DAY! The two of us little girls, my grandma and our aunt – we ate a pie every day.  Blackberry, raspberry, peach, apple ….. they were all from fruit we picked from the farm.  ONE. PIE. A. DAY!  (Oh – and happy birthday, Grandma!  It is her 93rd birthday if you are reading this the day it posts.)


I try really hard to eat local – and summer gives me SO many options!  According to the MN State Health Department here are the awesome summer fruits we can look forward to soon ….



These tiny little gems do indeed pack a potent punch. They rank the highest of any fruit for antioxidants (those free-radical-fighting powerhouses), and one cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C.


Blackberries are rich in bioflavonoids and Vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup. The dark color like blueberries –  ensures blackberries have super high antioxidant levels.


The skin benefits of cantaloupe are fantastic. Foods high in antioxidants, particularly vitamin A and C, can help slow the aging process of the skin. They help to keep the skin moisturized and healthy, reduce wrinkles and even protect from sun damage and skin cancer.


All berries including red currants, are packed with nutrients that are particularly beneficial for skin. Red currants in particular are rich in B vitamins and Vitamin C. Vitamin C is a powerful antioxidant that fights and even reverses free radical damage in skin cells.


Gooseberries are high in fiber (about 3g in a cup), vitamin C (230mg per cup). They are also rich in bioflavonoids help prevent cancer and other diseases.


Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.


The combination of its high water content and potassium levels make honeydew melon effective at maintaining healthy blood pressure levels. As honeydew contains both vitamin C and copper, they promote healthy skin by aiding collagen production and tissue repair.


The health benefits of plums include relief from indigestion, influenza infection, and anxiety-related problems. The antioxidant power of plums helps in treating ailments such as osteoporosis, macular degeneration, cancer, diabetes and obesity.


Raspberries are extremely high in various antioxidants, which can help fight aging and slow cancer growth by scavenging destructive free radical molecules in your body. In addition to vitamin C — a potent antioxidant in its own right — raspberries contain antioxidant carotinoids, ellagic acid and quercetin.


The benefits of strawberries include improved eye care, proper brain function, relief from high blood pressure, arthritis, gout and various cardiovascular diseases.


As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies.


So – what’s your favorite?  And do you have a favorite way to eat it …..  besides just right off of the vine?  Would love to hear from you in the comments below!


Move your body, put good things in and ENJOY every day!

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