Fruit is way more than nature’s candy; packed full of nutrients and fiber, fruit is the sweetest way to eat your way to weight loss and good health.
So, as the temperatures start to rise, forget slurping on ice cream or guzzling a cold can of sugar-loaded soda, and sink your teeth into some of these deliciously refreshing summer fruits instead!
How Fruit Boosts Weight Loss
Fruit combines fast-release carbohydrates and fiber; this combination provides energy, making fruit ideal as part of a pre-workout snack, but the fiber ensures that your blood sugar levels don’t spike like they would after refined sugars from foods like white bread or cakes.
Fruit is perfect for satisfying sweet cravings while you’re adjusting to a healthier way of eating, as it provides sweetness but also contains a wealth of nutrients and vitamins.
This means that you avoid consuming empty calories from junk foods like candy but that you also get a great health boost too!
This study in the American Journal of Clinical Nutrition from 2013 found that people who ate at least five servings of fruit or vegetables every day were more likely to live longer, most likely due to the nutrients that fresh produce provides.
In addition, this report from The Journal of Nutrition showed that a higher fruit intake is associated with a lower risk of becoming overweight.
So, what are the healthiest summer fruits to eat in the coming months? Let’s take a look…
The 5 Healthiest Summer Fruits
Fruit consumption in the US falls dangerously short of the recommended guidelines of 1.5-2 cups of fruit each day, so what better time to up your intake than with these five weight-loss boosting summer fruits?!
Grab cherries while you can in the fleeting summer months, as they’re one of the healthiest summer fruits around.
Cherries are rich in a wide source of cancer-fighting antioxidants, plus they are said to have anti-aging properties and could help to fight conditions like arthritis and migraines.
And, good news for any of you suffering from insomnia; cherries contain melatonin, helping to regulate your circadian rhythms and improve sleep.
What’s more, the antioxidants in this tart and tasty fruit also help post-exercise muscle recovery, making it a great addition to a post-exercise fruit salad.
Nectarines are at their juicy peak during the warmer months of the year, making them one of the tastiest summer fruits and perfect as a quick snack.
Nectarines might look and taste similar to peaches, but they actually contain many more vitamins and minerals than their fuzzy cousins. Iron, phosphorus, and potassium are all found in nectarines, as well as twice the amount of vitamins A and C than in peaches.
Vitamin C is ideal for fighting belly fat by undoing the effects of stress and increased cortisol levels on the body.
Nectarines are also high in antioxidants and low in calories, making them great for health and weight loss – but remember to eat the skin for more fiber.
Nothing says summer quite like biting into a slice of fresh and juicy watermelon, but the good news is, this summer treat is great for you too!
Consisting of around 90% water, watermelon’s hydrating effects help to keep your metabolism running along and to keep your joints and muscles lubricated.
However, the other 10% contains a whole lot of nutrients, too; watermelon contains L-citrulline, an amino acid that helps to relieve muscle soreness post-exercise.
Watermelon also contains fat-fighting choline, vitamins A and C, collagen, and antioxidants for healthy skin and hair, plus plenty of fiber to keep you feeling full and aid digestion.
Watermelon works really well in a salad – add nuts, goat’s cheese, and handfuls of green salad leaves, then drizzle with balsamic vinegar for a flavorsome but light dinner with the freshness of summer fruits.
Like watermelon, cantaloupe is around 90% water, making it one of the most refreshing summer fruits, and great for hydrating you during the heat.
Its orange-colored flesh boasts a wealth of vitamins A and C, plus beta-carotene for protection against cancer and heart disease.
What’s more, the combination of water and fiber means that a portion of cantaloupe will keep you feeling full between meals, helping you to stop cravings and suppress your appetite.
Serve this delicious fruit with a dollop of protein-packed Greek yogurt and a sprinkle of seeds for a powerhouse of fat-blasting nutrients.
As one of the few fruits native to North America, blueberries are one of the most popular summer fruits in the states but don’t think that so-called ‘blueberry’ products like muffins and cereals will cut it.
Make sure you’re eating the real thing and benefit from 4 grams of fat-fighting fiber per cup, and all for a mere 84 calories.
Studies into blueberries have found that they can improve eye health, have cardiovascular benefits, and might even make you smarter!
In addition, blueberries pack a wealth of antioxidants, and in particular, one antioxidant called pterostilbene, which has been found to increase fat burning.
Enjoy berries on their own or as a delicious topping to your morning oatmeal for a double hit of fiber first thing.
We hope that your mouth is watering at the thought of having your pick of these delicious summer fruits in the coming months, and the fact that they are also super good for you is the icing on the cake!
Eating in season is much cheaper and also ensures that the fruit is at its peak in terms of flavor and nutrients, meaning that both your wallet and your waistline benefit from nature’s goodness.
With these top summer fruits, your weight loss journey got a lot sweeter!