Seasonal Fruits: Which are they and why should I choose them?

The seasonal fruits, July - August, according to the National Nutrition Guide, are the following: Pear, blackberry, apricot, cherry, plum, watermelon, cherry, quince, banana, nectarine, melon, peach, fig, strawberry.

Why should I choose seasonal fruits?

Seasonal fruits are those that are produced, harvested and sold fresh from local areas. Seasonal fruit ripens naturally on the trees, before harvesting, which generally promotes nutritional benefits compared to fruit that ripens in storage. Fruit that ripens naturally differs in its organoleptic characteristics, i.e. its nutritional value, taste and aroma are of excellent quality, compared to those picked unripe. Either way, strawberries taste different in summer and winter, don't you agree?

Fresh fruits, especially in the summer months, offer hydration (water & electrolytes), vitamins, minerals, trace elements and a host of antioxidants, as well as natural sugars and fibre. The combination of the above nutrients helps to strengthen the immune and gastrointestinal system, as it shields the body and contributes to the proper functioning of the intestine.

In addition, choosing seasonal fruits not only benefits our physical and mental health, but also... the environment. As reported by the European Food Information Council (Eufic), choosing seasonal foods, including fruit, more often has a much lower environmental impact in terms of carbon footprint through greenhouse gases, while also benefiting the food production chain. More specifically, fruit grown domestically by local producers has a much smaller environmental footprint than tomatoes grown in a greenhouse. The 2nd case, while using much less water and farmland seems to be a more environmentally friendly option, though, to operate this greenhouse uses much more energy (from the water and land it appears to save), resulting in higher gas emissions and therefore a higher environmental footprint.

And don't forget...by taking care of the environment, we take care of ourselves.

How much fruits should I eat every day in the summer?

Fruits belong to the food groups that you will either love or ignore. However, they are a group of foods with excellent nutritional value, especially now in summer, due to their hydrating profile and the abundance of nutrients they provide, which are essential, especially during the difficult heatwave days. Consider that most fruits are composed of water, > 85%, with melon and watermelon reaching 92%! They are also an excellent natural source of electrolytes, especially potassium and magnesium, further contributing to our effective hydration.

International recommendations call for at least 3 servings of fruit per day.

A portion of fruit is equivalent to:

• 1 medium-sized fruit (e.g. pear, peach).
• 2 small sized fruits (e.g. figs, vanilla).
• 1 medium slice of melon or watermelon
• 15 cherries.
• 7-8 strawberries.
• 25-30 grapes.
• About 2 tbsp raisins.
• 3-4 dried fruits.
• ½ glass of natural juice.

Of course, you don't have to eat them plain if you don't prefer it. Seasonal fruit can be eaten with many pleasant alternatives such as fruit salads, adding fruit to vegetable salads (if you haven't tried it, you don't know what you're missing), smoothies, homemade ice cream or sorbet, etc.

5 summer fruit ideas you will love

• Breakfast smoothie with 2 figs, 1 pear, 2 apricots, 3 tablespoons of yogurt and cold water both, depending on the fluidity you prefer.
• Snack at work or on the beach: cherries, peaches, nectarines, combined with mixed nuts, kefir or yogurt.
• Strawberry sorbet: put strawberries cut into small pieces in the freezer for 1 hour. Then put the frozen strawberries (1 cup) in a blender with a little water (30ml) and a little honey (1 teaspoon) or sweetener of your choice. Blend in the blender until it becomes a velvety texture and enjoy.
• Watermelon juice: you have too much watermelon; make the juice! Watermelon has a high water content and makes a delicious juice with a concentrated flavor! It can also be put in the freezer to make a popsicle. For lovers of the timeless watermelon and feta cheese combo, I hear you will never change your choice and rightly so.
• Seasonal fruit in the salad! Many fruits can be combined with vegetables in the summer and give a different fresh twist to your dish. For example, pears, apples, figs, strawberries and blueberries go great with green leafy vegetables (lettuce, rocket, spinach, etc.). Combine them with olive oil and balsamic vinegar.

Scientific References

Ministry of Health

European Food Information Council