Between seaside ice cream and aperitif chips, summer is not always the ally of health. However, certain seasonal fruits alone tick four boxes at once: brain, heart, intestines and figure.
According to Today.comonly 12% of adults meet the recommendations of 1.5 to 2 cups of fruit per day, a deficiency that deprives the body of a valuable cocktail of fiber, water and protective compounds.
9 summer fruits: brain, heart, intestines, line on the same menu
Among the crowd of stalls, nine summer fruits stand out:
blueberriesstrawberries, raspberries, blackberries, cherries, peaches and nectarines, watermelon, mango and plums. All provide a unique blend of fiber, antioxidants like anthocyanins, vitamins and polyphenols.
Taken together, they tick our four objectives: protect the brain, support the heart, nourish the intestinal microbiota and promote the weight loss
sustainable. The idea is simple: replace an ultra-processed snack with a smart bowl of these fruits, day after day.
Blueberries, strawberries, raspberries and blackberries form the ideal base. Blueberries, rich in anthocyanins, have been linked to a lower risk of cardiovascular disease, type 2 diabetes and better cognitive performance. A study of twins even observed that the heaviest blueberry eaters had less body fat than their brothers or sisters, reports Today.com. Raspberries offer about 8 g of fiber per cup, and blackberries also provide plenty of fiber and polyphenols useful for digestion.
Strawberries complete this quartet: eight fruits are enough to cover the day with vitamin C, and they provide a lot of water for few calories, around 32 kcal per 100 g.
Cherries, peaches, nectarines, plums and watermelon then play the reinforcements. Cherries provide melatonin and anti-inflammatory compounds useful for sleep and recovery. Peaches and nectarines provide beta-carotene, vitamin C and potassium, which support blood pressure.
Watermelon, made up of around 90% water, rehydrates while satiating, while mango adds liver-protecting compounds and plum provides fiber and antioxidants for the heart and brain.
Summer fruit sugar, microbiota and weight loss
Many fear that the sugar in summer fruits will make you gain weight. Data compiled by Today.com and Healthline remind us that these are sugars naturally packed with fiber and water, unlike a soda or a cookie. This combination slows glucose absorption, promotes satiety and feeds beneficial gut bacteria.
A study relayed by Healthline shows, for example, that a few weeks of regular consumption of strawberries increases bacteria linked to leaner body weight and longevity.
Today.com also emphasizes that alternating fruits nourishes a more diverse microbiota, associated with better mood and more stable blood sugar levels.
Simple ideas to fit these 9 summer fruits into the day
You can therefore consume fruits throughout the day.
And it starts in the morning. For breakfast, natural yogurt with blueberries will replace a pastry.
Later, a slice of watermelon can be eaten as a snack, in the morning or during the afternoon. After meals, a small bowl of peaches or plums for dessert completes the day.