Increase Your Intake of Fruit This Summer

Summer is just around the corner, and it is the perfect time to increase your intake of fruit as more and more local fruits come into season.

Enjoy a wide variety of the many fruits available. The following are some health benefits of just a few favourite summertime fruits.

Berries. Berries are rich in fibre, nutrient-dense in antioxidants. Antioxidants counteract, reduce, and repair cell damage, which may help protect against cancer.

Sweet Cherries. Sweet cherries are a good source of vitamin C and fibre. They are also high in antioxidants.

Peaches and Nectarines. Peaches and nectarines are good sources of vitamin C, dietary fiber, vitamin A, potassium, and niacin. Niacin may also help protect against cancer. Peaches and nectarines also contain carotenoids that can help protect against age-related macular degeneration.

Watermelon. Watermelon is an excellent source of vitamin C and a very good source of vitamin A. watermelon is also high in carotenoid phytochemicals, such as lycopene, that are associated with reduced risk of CVD and some cancers. Lycopene may be associated with reduced risk of prostate cancer.

Use the following tips to help increase your fruit intake this summer.

  • Include fruit at most meals and snacks.
  • Keep a fruit bowl visible in the kitchen so that it is easy to grab for a snack.
  • Add fruit to oatmeal, dry cereal, yogurt and cottage cheese.
  • Add whole fruit to smoothies.
  • Add sliced fruit to sandwiches.
  • Make fruit-based desserts such as a fruit salad, fruit crisps or fruit-based pie.
  • Top salads with berries or slices of fresh fruit.
  • Peel and slice fresh fruit and put it in the freezer. Blend the frozen fruit in a blender with a little lemon juice and spice to make your own sorbet.
  • Grill fruits such as pineapple, mango and peaches on the barbecue.
  • Use chopped peaches or watermelon to make your own salsas.

Use berries or fruit to make your own jams and preserves.
www.todaysdietitian.com/newarchives/070115p20.shtml

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