Best Fruits for Your Summertime Plate

Published on
By : Suvarna Sheth

We’ve compiled a list of great summertime fruits that will help you gain tons of healthy antioxidants, vitamins, and fiber while also satisfying your sweet-tooth.

Fruits can be a slippery slope when it comes to having diabetes because they are typically loaded with natural sugars.

We’ll take the guess-work out and let you know which ones are best for your special diet.

As with any food, counting carbohydrate intake and controlling portion size is key.


Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene.  Vitamin A, B6, and C will also help to keep your skin smooth and soft, which is especially important during the dry, summer months.  It also contains citrulline, which our body needs to create arginine, an amino acid that has been shown to increase insulin sensitivity.


Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits. They contain ellagic acid, which may inhibit tumor growth. The anthocyanins found in strawberries block the pain- and inflammation-causing compounds COX-1 and COX-2.


Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. They’re packed with anthocyanides, which prevent free radical damage to cells and tissues. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s and dementia.


Grapefruits are a great source of vitamin C, which supports the immune system. The red and pink colors of grapefruit are due to lycopene, an antioxidant that may have anti-tumor effects. In addition, they contain liminoids, which also prevent tumor growth. Pectin, a soluble fiber that may slow the progress of atherosclerosis and lower cholesterol, is also found in grapefruit.


Oranges contain more than 170 cancer-fighting phytochemicals and 60 flavonoids. This includes liminoids, which may fight cancer and lower cholesterol. They have a variety of heart-protecting nutrients, including blood-pressure-lowering potassium, cholesterol-lowering pectin, and homocysteine-lowering folate. They’re also an excellent source of vitamin C.


Apples are loaded with phytochemicals that give them plenty of antioxidant power. They can decrease oxidation of cell membrane fats, a risk factor for atherosclerosis and other cardiovascular problems. Polyphenols found in apples influence digestion and absorption of carbs, which means they may help regulate blood sugar levels. Studies have shown that apples may protect against lung cancer.

The nutrition information is for information purposes only. Nutrition science is constantly evolving.  Always check with your healthcare provider for nutrition information unique to you.