16 healthy stone fruits for eating this summer, according to a nutritionist

Stone fruits are very nutritious and rich Vegetable chemistryVegetable compounds that contribute to their colors, flavors and odors. These compounds can provide many possible health benefits, including a low risk of heart disease and some cancer.

Stone fruits, or “Drops”, are fat fruits that contain a single seed surrounded inside a hard, wooden or “stone” hole. We eat the body and ignore the hole.

Common stone fruits include peaches, peaches, nicarin and mango. Surprisingly, nuts such as walnuts and pistachios are also considered a lader, because they are characterized by a solid dandruff that protects their edible seeds.

Peach has a refreshing, modern flavor and rich in nutrients.

The main benefits:

• Polyphenol (plant compounds that support heart health)
• A good source of vitamin A, vitamin C, and B -heart vitamins
• Delivery of 0.51 milligrams (mg) from each

Peach is famous for its laxative effects (which calms down stool), especially in its dried shape as a peach, but it benefits from health in several other ways.

The main benefits:

• A high percentage of phenol, including anthocyanins (purple dyes) and clices, which are antioxidants (disease control compounds) that help give peach their color
• High in calcium, magnesium and vitamin K, which supports bone health
• A good source of vitamins B, vitamin C, and antioxidants beta -carotene, lavene, and decayanthin

Fun truth: Dried plum provides approximately 50 % of your daily vitamin K needs!

According to some research, nectarin ranks third among stone fruits after peaches and peaches-but they may be more nutritious.

The main benefits:

• It contains more potassium and fiber from peaches, weak vitamin
• A good source of vitamins C and e
• Low calorie
• Rich in antioxidants that help neutralize harmful free radicals, reduce oxidative stress, and prevent cell damage and disease

About 50 % of the organic acid content of the apricot comes from citric acid. This is one of the causes of the tart, as well as nutritious. Stroke acid also works as a natural preservative conference.

The main benefits:

• High in potassium, which helps to regulate blood pressure and support healthy blood flow
• A good source of iron, which is necessary to transport oxygen in the blood
• It contains 18 % of the daily value (DV) per vitamin C per cup; Vitamin C supports iron absorption
• High in citric acid, which has anti -oxidant properties and may help reduce inflammation

Cherry, one of the smallest stone fruits, is famous for its bright red colors and throats from a sweet flavor. While the sweetness of cherries comes from fructose and glucose (natural sugars), it is likely that acidity is due to malaic acid, which is an organic compound.

Cherry is a rich source of polyphenols and other antioxidant nutrients, including:

• Vitamin C
• Vitamin H
• Beta -carotene
• Melatonin

advice: The sour cherry contains fewer sugars of sweet cherries and contains more vitamin A and beta -carotene, which is beneficial to the health of the skin and the eye. They are also richer in polyphenols.

The berries are groups of small Drupes. Each Drupe contains a seed covered with fat fruit.

The main benefits:

• A good source of immunotherapy vitamin C
• One of the highest full food sources for dietary fiber, which provides 8 grams (g) per cup, or 28 % of DV
• A good source of bone -portable nutrients such as magnesium, vitamin K and calcium
• It contains useful plant chemicals, including polyphenols such as elagitannins and anthocyanins, which may enhance cellular function

Like berries, bubbles are groups of Drupelets. This structure is called the Drupts Tiny “Drupe Complex”.

The main benefits:

• High concentration of essential vitamins and minerals
• Only 7 grams of sugar per cup
• It contains a variety of useful biologically active compounds, including flavonol and polyphenols

The briring is a vehicle known for its concentration of nutrients and distinguished taste, and is often compared to the cross between BlackBerry and Grapefruit.

The main benefits:

• A good source of calcium, iron, magnesium, vitamins A, C and E.
• High in polyphenols
• Antioxidant and anti -inflammatory properties
• It was traditionally used to treat anemia (low -red blood cells or hemoglobin), sore throat, and high blood pressure (high blood pressure)

Mango is a large stone fruit with a rectangular hole that contains its seeds.

The main benefits:

• High concentration of beneficial carotenoids-including profitamine A, alpha-carotene, beta-carotene, and Lutin-which also gives it yellow orange color
• It contains kerice, a plant compound that may help prevent cancer
• A good source

Although coconut has a solid heart and seed, its structure differs from other common stone. Her body (usually not eaten) is the fibrous layer under the peel and surrounds solid seeds. The same seeds contain coconut water and edible coconut meat.

The main benefits:

• Rich
• A good source of lauric acid, a fatty acid that contributes to the health of the intestine
• It contains more than 26 polyphenols, including catekins, kimbrolls, and Ibijinin (known for its recovery, anti -inflammatory effects)

An important fruit of the Mediterranean diet, olives in the color can vary from light green and light purple to black, depending on the changing concentrations of their dyes, including carotenoids, anthocyanins and chlorophyll.

Olive is a good source of nutrients that protect the heart, including:

• MUFA, which have the benefits of the heart and blood vessels
• Fiber
• Vitamin H

Although almonds are technically classified as a seed of the almond tree. This Drupe looks like peaches until it is tender. Her most softer body hardens, and the eating almond nucleus is easily separated from the structure as soon as the fruit ripens.

The main benefits:

• Good source of unsaturated fatty acids
• High in vitamin E, magnesium, calcium and potassium, which can support all healthy blood pressure
• It contains antioxidants such as polyphenols and vitosterol, and vehicles derived from plants that may help support healthy cholesterol levels

Pistachio shells are covered with thin green skin that turns a little red when ripening completely. The green color comes from the concentration of catekin, lutein, and zeaxanthin. Like almonds, you eat seeds (nucleus).

The main benefits:

• It contains 6 grams of protein for ounce (ounce)
• High in mono and saturated fat
• A good source of dietary fiber (3 grams for ounce)

Like other nuts that come from the Drops, the nuts have a realistic body that envelops a shell that carries the seeds (the nuts you eat).

The main benefits:

• An excellent source of alpha Lenolinic acid (ALA), which is the omega -3 fatty acid based on the plant with anti -inflammatory and vascular benefits
• Higher polyphenols content, which supports cholesterol and blood sugar regulation

History contains a fibrous sweet core surrounding the wooden stone. Like other dried fruits, high dates in natural sugars. While it is sweet like some sweets, it is very nutritious.

The main benefits:

• In a dry form, it contains the highest concentration of polyphenols compared to other dried fruits
• Nudger mix of carbohydrates, minerals, vitamins and fibers
• A good source of electricity, including calcium, sodium, potassium and magnesium
• MEDJOOL history has 3.2 grams of fiber and 7 % DV for potassium

Lychee, or Litchi, is a semi -tropical fruit with rugged red leather and fine white meat. Lychees was used in traditional Chinese medicine for centuries.

The main benefits:

• Good source for polyphenols
• High potassium, which enhances bone health and helps regulate blood pressure and blood sugar
• Heart health may support by reducing the risk of developing conditions such as high blood pressure
• 8 % of DV for vitamin C per Lichy; Vitamin C reduces the risk of oxidized damage caused by harmful free radicals and may help

Here are some ways to combine more stone fruits into your diet:

• Ideal stone fruit: Mix chopped peaches, nicarin and almonds, then serve with Greek yogurt or dairy.
• Delicious fruit salad: Throw the chopped peach with fresh watercress and spray with the besto.
• smoothie: Mix the mango with coconut water and coconut meat for a tropical drink.
• Raspberry side: Enjoy a mixture of berries, berries, and berries along with the morning omelette or the preferred cooked grains.
• Toast: Add peach to the main dish (for example, roasted chicken or fried tofu) to a refreshing sweetness.
• Salmon covered with pistachios: Salmon coat with pistachios and chopped spices accurately mix garlic spices for a delicious shell, crunchy.

Stone fruits, or Drupes, have one seed surrounded by a solid hole surrounded by juicy meat. It is full of essential vitamins, minerals and plant chemicals. Try to integrate it into your meals this summer to reap many of its health benefits.