As the weather warms and farmers' markets burst with colour, the arrival of stone fruit season in the US marks one of the delicious transitions of the year. From juicy peaches and plums to nectarines, cherries, and apricots, these fruits are more than just taste, they’re packed with health benefits that can boost your summer wellness game.
What are Stone Fruits?
Stone fruits, also known as drupes, get their name from the single large pit or 'stone' inside. According to the Agricultural and Biological Sciences, stone fruits are deciduous trees that come from the temperate regions of the northern hemisphere. The group of stone fruits includes plum, peach, nectarine, both sweet and sour (tart) cherry, apricot, and cornelian cherry.
Stone fruits have thin skin and soft flesh and ripen between May and September throughout most of the United States. They are usually consumed fresh but may be grilled, baked, frozen, or added to salads and smoothies.
Also Read: Can You Eat Plums Everyday In Summer? Expert Tells
Benefits of Stone Fruits
Rich in Vitamins and Antioxidants
One of the most known benefits of stone fruits is their vitamin and antioxidant content, especially vitamin C and vitamin A.
- Vitamin C assists in strengthening your immune system, helps produce collagen and accelerates healing of wounds.
- Vitamin A, primarily in the beta-carotene form, protects your eyes and an optimally functioning immune system.
Cherries and apricots, for example, contain a lot of antioxidants, such as anthocyanins and quercetin, which are strong plant substances that fight inflammation and lower oxidative stress, which are associated with ageing and chronic illnesses. According to a 2012 study, these antioxidants serve several crucial functions in your body, such as shielding your cells from harm inflicted by free radicals and decreasing inflammatory processes that could heighten your risk of specific chronic diseases.
Good for Digestion
If you’re feeling a little bloated or irregular during the heat of summer, stone fruits might be your gentle gut heroes. Peaches, plums, and apricots contain both soluble and insoluble fibre. This fibre combo not only keeps your digestion on track but also feeds your good gut bacteria, supporting a healthier microbiome.
Prunes, also known as dried plums, are particularly well known for this. They're a natural solution for constipation and can be a mild means of being regular without using supplements.
May Help Regulate Blood Sugar
Even though stone fruits are naturally sweet, they have a low to moderate glycemic index so they don't spike blood sugar when consumed moderately. They contain fibre, which delays sugar absorption, and substances in the peel and pulp such as polyphenols, may enhance insulin sensitivity. Cherries and nectarines may reduce the risk factors for metabolic syndrome, such as high blood pressure and blood glucose.
Also Read: From Reducing Cholesterol to Preventing Constipation: Exploring Health Benefits of Prunes
Support Heart Health
Heart disease prevention isn’t just about cutting out the bad stuff, it’s also about adding foods that promote heart health. The potassium content in stone fruits is a key player here. Potassium balances sodium and reduces blood pressure. Plums and apricots are especially high in potassium, making them ideal picks for supporting heart health. Meanwhile, the anthocyanins in dark fruits like cherries may help reduce LDL (bad) cholesterol and improve vascular function.
Natural Hydration Boost
During warm weather, staying hydrated is key, and stone fruits are on your side. They are water-rich, with peaches and nectarines being more than 85% water. Hence, they not only hit your sweet spot but also help with your daily water intake.
Pro tip: Slice up stone fruit and add it to your water for a naturally flavoured refresher that's packed with an antioxidant punch.
May Improve Sleep and Mood
Tart cherries contain a natural source of melatonin, the sleep-regulating hormone. Consuming tart cherry juice or a bowl of cherries at night might enable you to fall asleep quicker and enjoy better quality sleep.Also, because stone fruits are packed with vitamin C and other antioxidants, they can help combat stress by lowering inflammation, which is often elevated during periods of anxiety or fatigue.
How to Pick the Best Stone Fruits
Choose fruits that feel soft to the touch and are fragrant. Avoid overly firm or bruised options. Store ripe fruits in the fridge to slow down ripening, but let them come to room temperature before eating to maximise flavour.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]