Eating a rainbow is a good guide when it comes to your fruit and veg. Making sure you eat a variety of different colours every day will maximise your intake of different vitamins and nutrients.
Polyphenols are micronutrients found in plant compounds; rich in antioxidants, they support diverse aspects of health including weight management, diabetes and digestion issues. The amount of polyphenols in fruit and vegetables varies significantly, depending in part on where it has been grown, how far it has been transported and how old it is, as well as how ripe and how it is cooked.
We’re dedicated to providing you with both insightful information and evidence-based content, all orientated towards the Personalised Health approach. In this article we are focusing on fruits that are abundant in the summer in the UK.
Buying local and seasonal produce will ensure you are gaining the maximum goodness from your fruits, as well as minimising your impact on the planet, and your overall carbon footprint.
1) Apples
High in Vitamins A, E, B1, B2 and B6, as well as fibre and potassium, apples are incredibly nutritious. They’re also a rich source of polyphenols. To get the most out of apples, it’s best to leave the skin on – it contains over half of the fibre and many of the polyphenols.
Several studies have also linked apples to a lower risk of type 2 diabetes. In one such study, eating an apple a day resulted in a 28% lower risk of the condition, as opposed to not eating any apples.
2) Raspberries
Raspberries may help protect against conditions such as cancer, obesity, arthritis and diabetes, as well as possibly providing anti-aging effects.
They’re also high in flavonoids, in particular anthocyanins – compounds which have been shown to suppress inflammation which may lead to cardiovascular disease, as well as contributing generally to the health of the heart.
3) Plums
Plums have been shown to possess antioxidant and antiallergenic properties, likely due to their high polyphenol concentration. Also, consumption of plums has been associated with cognitive function, bone health and cardiovascular risk factors.
Rich in iron, plums can help preserve the immune system, as well as the regulation of body temperature. As iron is also required for the production of blood cells, eating plums will help improve the circulation of blood.
4) Cherries
Cherries are low in calories and full of fibre, vitamins, minerals, and various other beneficial ingredients. Eating sweet or tart cherries may help you get more, and better quality, sleep. Studies suggest that this effect happens within days, although a large quantity of cherries are needed to achieve this effect – over 25 a day, it has been shown.
Some studies also say tart cherry juice helps combat muscle damage from exercise. One showed that when marathon runners drank it for a few days pre- and post-race, they recovered faster and better.
5) Rhubarb
The edible part of rhubarb – the stalk – contains many anthocyanins, types of flavonoids which yield its bright red colour. Anthocyanins have been shown to exert protective effects on blood vessels and blood pressure, and recent research proposes that anthocyanins may even offer anti-cancer benefits.
Rhubarb is additionally a great source of Vitamin K1, which is important for blood clotting and bone health. Half a cup of cooked rhubarb provides more than a third of the recommended daily intake of Vitamin K1, along with two grams of fibre (which helps prevent colorectal cancer), calcium and Vitamin C.
6) Blueberries
Blueberries contain iron, calcium, manganese, zinc, phosphorus, magnesium and Vitamin K. With each of these minerals being a component of bones, eating blueberries contributes to building and maintaining bone structure and strength.
As well as physical health, blueberries have also been shown to improve mental health. Specifically, consumption of blueberries has been connected to slower cognitive decline in older women.
Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory and motor coordination.
7) Strawberries
Strawberries are full of Vitamin C, fibre, folate, iodine and manganese, all of which contribute in various ways to bodily functions. There have been multiple large-scale studies which have linked the consumption of berries, especially strawberries, to a lower risk of heart-related deaths.
There has also been a study in middle-aged people which showed that eating strawberries may improve the levels of good cholesterol, as well as lower blood pressure and improve the function of blood platelets.
8) Blackcurrants
Blackcurrants contain Vitamins A and C, as well as significant amounts of iron, copper and manganese. Also rich in antioxidants, research has shown that blackcurrant extract can help people stay more alert and reduce mental fatigue.
Additionally, a trial by the Department of Sport & Exercise Sciences at Chichester University, showed that triathletes who consumed blackcurrant powder lowered their accumulation of lactic acid during exercise, without affecting their performance.
Takeaway
Summer fruits contain multitudes of vitamins and minerals, including Vitamins C and A, iron and manganese. With many fruits being dubbed ‘superfoods’, eating a good variety is vital for a healthy lifestyle, and can not only reduce muscle damage, aid the heart and the blood, but increase brainpower, and positively affect mental health.
What are your favourite summer fruits? Let us know, we’d love to hear from you.
And to kickstart your health journey, why not come to Amchara for a relaxing health retreat?
Investing in a detox health retreat is a great way to kickstart your health journey, boosting your overall health. Our Personalised Health approach will help you, by taking into account your individual health status, needs and goals, and tailoring an approach accordingly to maximise the health benefits for you. Our mission is to help you ‘Change for Good’.
Or if it’s difficult to find time to get away, try Amchara Juicery – cold-pressed, nutritious juices full of a selection of fruits and veg like those mentioned in this article, delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.
References
https://www.healthline.com/nutrition/10-health-benefits-of-apples
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
https://www.medicalnewstoday.com/articles/283018
https://www.researchgate.net/publication/298899398
https://www.webmd.com/diet/ss/slideshow-health-benefits-cherries
https://www.aicr.org/resources/blog/health-benefits-of-rhubarb/
https://www.medicalnewstoday.com/articles/287710
https://www.prima.co.uk/diet-and-health/healthy-living/news/a34346/blackcurrant-benefits/
