Latest news with #summerfruit
Yahoo
11 hours ago
- Health
- Yahoo
The Health Benefits of Watermelon—and How to Enjoy Every Bite
Key Points Watermelon is a refreshing summer fruit that helps keep you hydrated, supports a healthy heart, and promotes healthy skin. Thanks to its high water content and low calories, watermelon is a smart and satisfying choice for weight control. You can enjoy watermelon in many fun ways—eat it plain, toss it in salads, or blend it into cool prepping delicious, nutritious dishes for picnics, backyard parties, and warm-weather meals, consider the health benefits of watermelon. Sliced into huge hunks, whirred into juice, or garnished with herbs, this sweet, refreshing fruit is always a crowdpleaser—so the fact that it's also plenty good for you is somewhat serendipitous. We spoke with nutrition experts to learn more about this marvelous melon, as well as the best ways to enjoy Our Expert Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education's New York City campusRelated: 9 of the Best Fruits to Eat, According to Nutritionists The Health Benefits of Watermelon Summertime is all about the messy joys of ripe peaches and nectarines, cherries and berries, and melons, including, of course, luscious watermelon, that quintessential treat we crave all season long. But watermelon is more than just a pretty pink snack. Packed with nutrients, it's a thirst-quencher that provides much-needed relief when the mercury climbs. The Water in Watermelon In hot weather, when dehydration is a key concern, watermelon works wonders. "Watermelons are roughly 92 percent water, making them a great source of hydration," says Micah Siva, RD, recipe writer, and author of the cookbook Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine. "Watermelon is one of my favorite 'high-water content food' recommendations," agrees Susan Greeley, RDN, and instructor of plant-based culinary arts at the Institute of Culinary Education's New York City campus. Mineral bonus: With that substantial dose of water, says Greeley, you're also consuming important minerals, like potassium, phosphorus, and magnesium. Feeling satiated: Watermelon's weighty water mass can be a weight-loss and weight-management secret weapon, too. "For those who are looking for more interesting, refreshing hydration options without adding many calories, watermelon and watermelon juice are great choices," Greeley says. According to the USDA Nutrition Database, one cup of diced watermelon has about 46 calories. "Compared to other fruits, watermelon is a lower calorie option that can keep you satisfied thanks to the high water content," says Siva. Skin and Immune Health Watermelon is loaded with vitamins A and C, antioxidants that play a role in skin and immune health, Siva says, noting that a hydrated state also promotes healthy skin and supports digestion. Heart Health and More While watermelon's fiber content is relatively small, about 0.4 grams in 2/3 cup, its other nutrients still make it a nutritional keeper. "Watermelon juice is a good source of compounds such as arginine, citrulline, and lycopene," Greeley says. "These compounds are known to be cardioprotective." L-citrulline: Primarily found in watermelon, this amino acid has been shown to enhance athletic performance. "It is most concentrated in the white rind," says Greeley. Arginine: In the body, citrulline is metabolized into the essential amino acid arginine. It's crucial for nitric oxide synthesis, a molecule that regulates vascular tone, Greeley notes. Lycopene: "Similar to tomatoes, watermelon contains lycopene, a powerful antioxidant," Siva says. Watermelon has about 40 percent more of this phytochemical than red tomatoes. (Other sources of this naturally occurring red pigment include pink and red grapefruit, and guavas.) "Lycopene may improve lipids and blood pressure and is protective against certain cancers," Greeley says. Whole Fruit vs. Juiced As noted, watermelon is low in fiber, so when it's juiced, you may lose some of what fiber there is; though Greeley says it retains enough amino acids and antioxidants to be beneficial. Low-fiber impact: "The largest thing to watch out for is the lack of fiber in juice, which can speed up digestion and impact your blood sugars faster than naturally occurring sugars with fiber in tow," Siva says. If you drink a lot of watermelon juice, she explains, it can become a high-sugar drink. Alternatives: Our experts counteract the sugar overload in a few ways. "I like to add half watermelon juice and half soda water to a glass with a spritz of lime juice for a refreshing mocktail," Siva says. And Greeley has her workaround: Instead of juicing, she says a better option is blending the pulp, which retains many of the solids. How to Eat Watermelon Bite for bite, slice after slice, watermelon is incredible all on its own and that's the way most of use enjoy it. It also makes a refreshing addition to culinary creations. "There's no limit to how it can be used—even the rind can be pickled and eaten," Greeley says. (The seeds are also edible; roast them as you would pumpkin seeds.) Here's how to make the most of watermelon's crisp, sweet flesh: Salted or spiced: Greeley takes chilled watermelon to unexpected places with a few simple tweaks. "Try fresh, ice-cold watermelon with a pinch of salt or Tajin for an added flavor punch," she suggests, referring to the Mexican seasoning made with mild chili peppers, lime, and salt. With herbs: She also cuts it into large chunks and serves it with fresh chopped mint or basil. Salads: "I love making a grilled watermelon salad with feta, mint, red onions, and lemon juice," Siva says. "I also add it to my Greek salads (yum)." Toss together our Watermelon Salad With Feta and Basil, or follow Siva's cue and add sweet chunks to our Greek Mezze Salad. Salsas: Watermelon perks up salsas, too. Try mixing diced melon with lime juice, sliced chiles, and cilantro, and serve it with our Broiled Shrimp Tacos. Gazpacho: Add watermelon chunks to our no-cook Gazpacho—it's a delightful way to double up on lycopene. Slushies: Siva freezes any leftover watermelon on hand and blends it with ice, water, and lime juice for sweet slushies. Or combine similar ingredients for our Watermelon-Lime Coolers. Related: How to Eat Watermelon 20 Delicious Ways—Rinds, Seeds, and All Read the original article on Martha Stewart
South China Morning Post
06-07-2025
- Science
- South China Morning Post
Where lychees came from and why in Chinese culture they're an auspicious symbol
'Eating three hundred lychees every day, I would long live in Lingnan.' The sentiment of Song dynasty poet Su Shi towards this popular summer fruit is echoed by many across Asia today. From Hong Kong to Hanoi and Maoming to Muzaffarpur, mounds of dusty-pink lychees can be found in wet markets and on the sides of streets at this time of year. Their thin leathery skin peels easily to reveal luscious translucent-white flesh that covers a shiny seed and has a heady floral flavour. Native to southern China and northern Vietnam, lychees appear in historical records in China as far back as 200BC. Lychee can be found in wet markets and at street-side stalls across Asia in the summer months. A 2022 report published in the scientific journal Nature Genetics used DNA sequencing to theorise that the first lychees appeared tens of thousands of years ago in what is today Yunnan province in southwest China.
Vogue
25-06-2025
- Health
- Vogue
This Summer Stone Fruit Is Surprisingly Good For the Gut, Skin, and Brain
Summer means swimming, afternoon naps, and apricots—at least as far as I'm concerned. With a juicy-sweet flavor, the stone fruit is a quintessential seasonal treat. But the appeal goes far beyond taste; apricots are delightfully healthy, too. 'They're wonderful, they're all goodness,' agrees nutritionist Itziar Digón. Here's a peek at what makes apricots the summer fruit you shouldn't skip. Apricots are high in fiber One of the great advantages of apricots? 'They are rich in both soluble and insoluble fiber, so they are good for intestinal transit,' says Digón. 'In addition, they serve as food for our microbiota.' Nutritionist Laura Parada agrees that apricots improve digestion and intestinal motility, and adds that this can have the added benefit of reducing a certain rather unpleasant condition: 'Especially in their dried form, apricots can help relieve constipation thanks to their high fiber content,' she says. Foods rich in fiber offer a potential beauty benefit, too—especially in terms of reducing stomach bloating, which is often exacerbated in the summer thanks to heat-induced fluid retention. (Just be sure not to eat too much fiber as an excess can actually cause abdominal bloating.) Apricots ease fluid retention It's not just the fiber that helps eliminate bloating, either. 'Apricots also provide potassium, which has a diuretic effect and improves fluid retention,' Parada points out, noting that the natural acids present—such as malic and citric acid—can help improve digestion, intestinal health, and nutrient absorption, too. 'Although it should be noted that with ripening, the amount of these acids decreases,' she says. Apricots are low in sugar Digón says apricots usually contain around 20 calories per whole fruit, so eating three apricots would only count for one serving of fruit. 'Compared to other fruits, their calorie count is quite low thanks to their high amount of water and modest amount of carbohydrates,' Digón explains. In addition, apricots are low in fructose, which means they are often recommended as a way to alleviate intestinal inflammation problems—including a bloated belly. Apricots are good for the brain As mentioned, apricots are beneficial for gut microbiota—which, in turn, is good for the brain. 'When we consume foods rich in fiber, our intestinal microbiota is supported in a fermentation process responsible for the release of short-chain fatty acids,' Irache Alonso, pharmacist and founder of Well-feeling Club, explains. 'Those short-chain fatty acids contribute to the reduction of neuroinflammation and favor both emotional balance and the prevention of neurodegenerative disorders.' Apricots are high in beta-carotene Apricots are rich in beta-carotene, which is transformed into vitamin A in our body, which then contributes to healthy skin. Thus, apricots are often recommended by dermatologists and skin experts. For example, Dr. Mar Mira of Clínica Mira + Cueto says she always includes them in her antioxidant-rich food plans. 'Apricots are another main food source of pro-vitamin A, which is essential for the skin,' she explains. Dr. María José Crispín of Clínica Menorca also refers to their high beta-carotene content, noting that the natural pigments and antioxidants support melanin production making apricots helpful for preparing the skin for sun exposure. Looks like apricots really are the quintessential summer fruit.
Telegraph
15-06-2025
- Health
- Telegraph
Three reasons why British strawberries are excellent for your health
It wouldn't be summer without nibbling on succulent British strawberries, pepped up with cream, dropped into champagne or drizzled with balsamic vinegar or molten chocolate (if you're feeling fancy) – and luckily for us they offer more than just delicious flavour. Strawberries are a boost to our health: high in antioxidants and vitamin C and low in calories. They are also a staple of the great British picnic season and the Wimbledon tennis fortnight (where 1.5 million are served). M&S is also in on the game, offering a new white pearl variety, while Waitrose has a giant, juicier version, twice the size of the usual fare. But are newfangled varieties the healthiest? 'Typically the smaller and darker berries have higher antioxidant levels,' says nutritionist Clarissa Lenherr. 'While the white ones are very pretty, and I've been tempted by them, they don't add a lot of value from a nutritional point of view. 'And it's important to know why the big ones are bigger. Is it because of growing methods or pesticides? These factors can affect the strawberry's nutrient content because the perfect strawberry will thrive from warm days and a certain level of sunshine. The smaller strawberries are typically sweeter as well.' So how can we make the most of the season's berry superfood – and what is the healthiest way to eat them? What's in a strawberry? A classic 100g serving of strawberries contains: Calories: 32 Water: 91% Protein: 0.7g Carbs: 7.7g Sugar: 4.9g Fibre: 2g Fat: 0.3g Why are they so healthy? 'Generally speaking, berries are one of the best fruit options for calories, carbs and sugars. Strawberries are only slightly higher in sugar than blackberries, raspberries and blueberries but not by much,' says nutritionist and author Jenna Hope. 'At 32 calories, per 100g of strawberries, it's something you can easily add onto yogurt in the morning', without worrying too much about your weight. Their key benefits are: 1. High in immune-boosting antioxidants and low in natural sugars 'They are a great source of antioxidants – rich in anthocyanins and phytochemicals, which can help prevent inflammation,' says Dr Megan Rossi, the founder of The Gut Health Doctor and a research fellow at King's College London. In terms of their sugar content, strawberries are in the middle ground for fruits, overall, with much less than mango or banana, says Lenherr. 'They do have natural sugar in them and berries tend to have lower sugar levels than tropical fruits.' Strawberries also have a high water content, without too much of the extra sugar of other high water content fruits such as watermelon. 2. High in vitamin C One serving a day would hit the recommended daily amount of vitamin C, helping to boost the immune system and ward off seasonal colds. Some experts believe the high vitamin C content also makes strawberries important for the production of collagen, the 'scaffolding structure' in the skin. 3. Good for gut health Strawberries come low on the FODMAP scale, a way of measuring the short-chain carbohydrates that can cause digestion problems. Lenherr says: 'It means that they contain minimal fermentable sugars that, for some individuals, can trigger bloating, gas, and discomfort, especially for people with irritable bowel syndrome or sensitive digestion. They can be an easy option for those who want to incorporate fibre (at 2g per serving, it is nearly one tenth of your daily intake) without having to choose higher FODMAP-containing fruits, such as apples and pears. A low FODMAP serving of strawberries is 65g per five medium strawberries.' How to maximise the health benefits of strawberries Find the ripest A ripe strawberry offers the most health benefits, while an underripe fruit has lower vitamin C content and decreased phytonutrients. Look out for strawberries with a shiny, red colour and a sweet smell; if a strawberry has a strong alcoholic smell, it is mostly overripe. Eating a perfectly ripe strawberry is so important that some nutritionists prefer a frozen strawberry to a fresh one, especially if it's out of season. Hope says: 'Generally speaking, they are both good for you, but frozen strawberries are flash-frozen from the time they are picked, and all the nutrients, including vitamin C, are locked in.' The UK strawberry season usually runs from May to September when the juiciest, most flavoursome strawberries are produced, so this is the healthiest time to consume them. Outside of this window, strawberries are imported into the country from mainly Spain and Egypt. Go for home-grown 'Consumers have reported British strawberries (in season) to be sweeter and contain more fructose which provides us with energy,' says Rossi. 'When they are grown here, there is less time between them being picked and being eaten. Transport hauls could be degrading the phytochemicals.' In plain terms, the quicker the journey from harvest to consumption, the more nutrients will remain in the strawberry, ensuring higher quality and better taste. Try organic As much as we all love strawberries, they are listed as one of the 'dirty dozen' fruits most likely to contain pesticide residue, a substance used to deter pests. 'Organic strawberries won't have as many pesticides in – that's a fact,' says Rossi. However, if you don't want to stretch to organic varieties, to reduce exposure to pesticides, Rossi and Lenherr recommend soaking the fruit in either water or baking soda for 10 minutes, and then patting it dry. Rossi notes that bicarbonate of soda may, of course, affect the taste of the fruit. Healthy (and delicious) ways to eat strawberries 'I love pairing strawberries with tahini and 70 per cent dark chocolate,' says Lenherr. 'It is such a lovely sweet, slightly salty combination. Tahini is full of plant-based calcium which is great because I don't eat dairy. It also has great levels of antioxidants and healthy fats. 'The higher the percentage of cocoa in chocolate, the more antioxidants it has in. Its bitterness also stimulates digestion.' Rossi recommends strawberry and pistachio cheesecake. 'We know pairing fruit with healthy fats is a great thing for people conscious of blood sugar regulation. It also slows absorption of sugars and helps us absorb fat-soluble vitamins.' Hope even recommends eating the strawberry leaves. 'People chop the leaves off, but they are actually very nutritious,' she says. 'You can take the stalk away, but if you're making a smoothie, blend them as well.'
Irish Times
31-05-2025
- Climate
- Irish Times
Cherry season is here: Celebrate with these two delicious summer recipes
This week I'm focusing on cherries , the juicy, rounded red fruit that will be hitting our shelves very soon. They are known for their deep red colour and intense sweet flavour, and the season is short, beginning around July. European cherries will start to land on shelves from next week, with a season lasting from early June to August. Cherries need plenty of sun and heat to develop good fruit. With the weather of late, we could even see them land earlier than expected this year. [ Two classic shellfish dishes inspired by Donegal chefs at the top of their game Opens in new window ] We used to serve perfectly conditioned cherries from the Cerét region of France, in the foothills of the Pyrenees, in a restaurant where I used to work. Before they arrived, we had grand plans for complicated and artistic dish designs. Upon tasting them, we quickly realised these were one of those magic ingredients that needed zero intervention. A perfect balance of sugar and acid, we decided to serve them as they were, on the stem, over crushed ice. Being the middle of summer, it proved the perfect ending to a lighter menu, particularly with a cup of herbal tea or single espresso. This week's recipes will equip you for the season ahead with both savoury and sweet options. The first uses duck breast, a readily available and cost-effective meat that is easier than you might think to cook. I've added the technique here that I learned in a classic French kitchen – using a low heat to melt down the fat layer between the meat and the skin so the skin goes crispy. With the cherries, I have made a very simple compote that can be batch cooked and kept for months in the fridge. Perfect with the duck, it's also very versatile. Try it with yoghurt and granola, or even on a pavlova for a larger dessert. Black forest gateau. Photograph: Harry weir Speaking of dessert, our second recipe returns to a classic. Black Forest gateau traces its roots to 1920s Germany and calls for chocolate sponge soaked in cherry liqueur or kirsch. Cake baking can often call for complicated equipment, so I have used a standard loaf tin to reduce the hassle. Cherry compote and fresh cherries bring the summer sunshine. This is a perfect dish to prepare in advance and keep in the fridge for a few hours, the soaking time will add to the finished result. Enjoy. Recipe: Crispy duck breast with cherry compote Recipe: Black Forest gateau
