What are the nutritional values of summer fruits?

Summer is the season of abundance when it comes to fruits. From juicy watermelons to sweet strawberries, summer fruits are not only delicious but also packed with essential nutrients. In this article, we will explore the nutritional values of some of the most popular summer fruits.

Watermelon

Watermelon is a refreshing and hydrating fruit that is perfect for hot summer days. It is low in calories and high in vitamins and minerals. One cup of diced watermelon (152 grams) contains:

– Calories: 46
– Carbohydrates: 12 grams
– Fiber: 1 gram
– Protein: 1 gram
– Vitamin C: 21% of the Daily Value (DV)
– Vitamin A: 18% of the DV
– Potassium: 5% of the DV

Watermelon is also a good source of lycopene, a powerful antioxidant that may help protect against certain types of cancer and heart disease.

Strawberries

Strawberries are a sweet and juicy fruit that are rich in vitamin C and other antioxidants. One cup of sliced strawberries (166 grams) contains:

– Calories: 53
– Carbohydrates: 13 grams
– Fiber: 3 grams
– Protein: 1 gram
– Vitamin C: 149% of the DV
– Folate: 9% of the DV
– Potassium: 5% of the DV

Strawberries are also a good source of anthocyanins, a type of antioxidant that may help improve heart health and reduce inflammation.

Blueberries

Blueberries are a small but mighty fruit that are packed with nutrients. They are low in calories and high in fiber, vitamin C, and antioxidants. One cup of fresh blueberries (148 grams) contains:

– Calories: 84
– Carbohydrates: 21 grams
– Fiber: 4 grams
– Protein: 1 gram
– Vitamin C: 24% of the DV
– Vitamin K: 36% of the DV
– Manganese: 25% of the DV

Blueberries are also a good source of flavonoids, a type of antioxidant that may help improve brain function and reduce the risk of heart disease.

Peaches

Peaches are a sweet and juicy fruit that are rich in vitamins and minerals. They are low in calories and high in fiber, vitamin C, and potassium. One medium-sized peach (147 grams) contains:

– Calories: 60
– Carbohydrates: 15 grams
– Fiber: 2 grams
– Protein: 1 gram
– Vitamin C: 17% of the DV
– Vitamin A: 10% of the DV
– Potassium: 8% of the DV

Peaches are also a good source of beta-carotene, a type of antioxidant that may help improve eye health and reduce the risk of certain types of cancer.

Mangoes

Mangoes are a tropical fruit that are rich in vitamins and minerals. They are low in calories and high in fiber, vitamin C, and vitamin A. One cup of sliced mango (165 grams) contains:

– Calories: 99
– Carbohydrates: 25 grams
– Fiber: 3 grams
– Protein: 1 gram
– Vitamin C: 67% of the DV
– Vitamin A: 10% of the DV
– Potassium: 6% of the DV

Mangoes are also a good source of polyphenols, a type of antioxidant that may help reduce inflammation and improve heart health.

Conclusion

Summer fruits are not only delicious but also packed with essential nutrients. From watermelons to mangoes, these fruits are low in calories and high in vitamins, minerals, and antioxidants. Adding these fruits to your diet can help improve your overall health and well-being. So, go ahead and enjoy the bounty of summer fruits!