Fruit is one of the basic elements in a balanced and healthy diet in any part or culture of planet Earth. A diet rich in fruit and other vegetables is a guarantee of a healthy body with the necessary nutrients to face any kind of situation. And today, from El Ciruelo, we want to review the benefits and advantages of eating summer fruits.

During the hot summer months, fruit can become a great ally, keeping us hydrated and nourished and avoiding copious or difficult digestions for our organism.

Main advantages and benefits of eating fruit in summer

  1. Fruit is an excellent source of vitamins: During the summer, when the weather is warmer and we sweat more, our bodies need a higher intake of fluids and nutrients. Fruits such as oranges, strawberries, watermelons and peaches are rich in vitamins C, A and E, which help strengthen the immune system, protect the skin against sun damage and promote good eye health.
  2. They are a source of essential minerals, such as potassium and magnesium. These minerals are important for maintaining electrolyte balance in the body, which helps prevent muscle cramps and maintain healthy blood pressure. Potassium, in particular, is a key mineral for proper heart and muscle function, so eating potassium-rich fruits, such as bananas, can be especially beneficial during the summer months when potassium can be lost due to excessive sweating.
  3. The vast majority of fruits have a high water content. Many fruits, such as watermelons, pineapples and melons, have a high percentage of water, making them an excellent choice for staying hydrated on hot days. Adequate hydration is essential to regulate body temperature, maintain proper organ function and prevent dehydration. In addition, fruits with high water content also help to satisfy the appetite and keep us satiated, which can be helpful in controlling body weight and avoiding the temptation to eat less healthy foods during the summer.
  4. Fruits are generally very low in calories. Many fruits are naturally low in calories and fat, making them an ideal choice for those who want to maintain or lose weight. By eating fruit instead of processed foods or sweets, we can satisfy our cravings in a healthier way and avoid consuming too many empty calories. In addition, the fibre present in fruits helps to keep us satiated for longer, which can reduce overall calorie intake.
  5. The flavour and versatility of fruit makes them an ideal ally when it comes to including them in a summer diet. During the summer, when many fruits are at their peak season, we can enjoy a wide variety of sweet and refreshing flavours. Fruits can be eaten on their own, added to salads, used to make smoothies, juices and homemade ice cream, or even grilled for even more intense flavours. The versatility of fruit allows us to experiment and enjoy different combinations and preparations, adding variety and fun to our daily diet.
  6. The refreshing effect of fruit and its ability to relieve thirst. Instead of resorting to sugary or fizzy drinks, fruits are a natural and healthy option to quench our thirst. Some fruits, such as watermelon and cantaloupe, contain a large amount of water and have a refreshing taste that helps keep us hydrated and cool on hot days. In addition, regular consumption of fruit can help prevent fluid retention, as its water and fibre content helps to maintain a proper balance of fluids in the body.
  7. Eating fruit in summer can be an excellent way to support local farmers and promote sustainability. During this season, many fruits are harvested in the region and are available at local markets. By choosing to buy fruit from local producers, we are not only getting fresh, high quality produce, but we are also supporting the local economy and reducing the carbon footprint associated with long-distance food transport.

Discover which are the best fruits for the summer season, and their characteristics:

With summer comes the season of a great and delicious variety of El Ciruelo fruits such as peaches, apricots, flat peaches, plums, nectarines, cherries or platerinas. Be sure to include them in your diet at this time of year to take advantage of all their benefits.

  • Apricots: An ideal fruit for the hot summer months, small and delicious. Apricots have a very high amount of nutrients that provide us with many benefits in our daily life, among them we can highlight the antioxidant properties that improve our health and reduce ageing or the care and conservation of a healthy skin, for which this fruit is a great ally due to its high vitamin A content. Apricots also help our eye health, due to their very high beta-carotene content, which prevents age-related eye problems and macular degeneration. Season: April-July.
  • Cherries: Cherries are an unbeatable option to introduce fruit into our summer diet and begin to alleviate those first hot months that come with spring. In addition to being a delicious and fun fruit, cherries improve our rest at night, as they are a natural source of melatonin. They also improve our cardiovascular health and reduce cholesterol, providing us with an immense amount of dietary fibre that keeps our heart healthy. Season: end of May-beginning of August.
  • Peaches and flat peaches: Peaches and flat peaches are juicy and tasty, and contain a variety of beneficial nutrients. They are a good source of vitamin C, vitamin A and fibre. They also contain antioxidant compounds such as carotenoids and flavonoids, which may help protect against chronic diseases and promote skin health. Season: All summer.
  • Nectarines: Nectarines are similar to peaches, but with a smooth skin. They are an excellent source of vitamin C, vitamin A and fibre. They also contain antioxidants that can protect against cell damage and promote good cardiovascular health. Season: all summer long.
  • Plums: A juicy fruit thanks to its high water content, which makes it an ideal fruit that provides hydration in the hottest summer months. In general, it is very nutritious and rich in vitamins, especially vitamin C. Season: all summer.


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