By Lizzie Streit, MS, RDN, LD 

Summer is the best time of the year to enjoy fresh fruit. Berries, cherries, melons, and peaches all come into season during this time. 

Not only do these fruits serve as refreshing, delicious treats on a hot day, but they also provide beneficial nutrients. Eating fruit can even contribute to your water intake for the day! 

Here are our favorite fruits to eat this summer and why. 

Best Summer Fruits 

• Berries: Strawberries, blueberries, raspberries, and blackberries are among the most popular berries that are in season during the summer months. Loaded with antioxidants and inflammation-fighting nutrients, they are some of the healthiest fruits. Enjoy berries on top of oatmeal or yogurt, in a healthy berry crisp, or cooked down into a sweet sauce for fish. 

• Cherries: The flavor of cherries ranges from sweet to slightly tart, depending on the variety. All cherries contain pigments known as anthocyanins that give them their bright red color. Anthocyanins may help protect against inflammation, especially during exercise recovery. Cherries also provide melatonin, a hormone that plays a role in helping you fall asleep. So, even though you can enjoy cherries at any meal, you may like them best as an evening snack if you have trouble sleeping! 

• Peaches: Juicy peaches are sweet and delicious, but they are also high in fiber and provide a decent amount of vitamin C. This water-soluble vitamin is important for immunity and skin health. A ripe peach makes an irresistible snack, but you can also transform this stone fruit into a healthier dessert. Slice peaches in half, remove the pit, sprinkle with cinnamon, drizzle with a little butter, and bake at 350 degrees F for 30 minutes. 

• Watermelon: Watermelon gets its color from carotenoid pigments that contribute to the body’s anti-inflammatory response. It also has a very high-water content, making it both a hydrating and filling food! Enjoy fresh watermelon as a snack or side, and freeze leftover chunks to add to smoothies. 

• Cantaloupe and Honeydew: Just one cup of cantaloupe has more than 100% of your daily needs for vitamin A in the form of beta-carotene. Vitamin A plays an important role in vision, reproduction, and immune function. Honeydew also provides beneficial nutrients, such as vitamin C and other carotenoids. One of the best ways to eat these melons is to make a blended, chilled soup with lemon juice, cinnamon, and mint. 

• Mangoes: Who doesn’t love juicy, sweet mangoes? Loaded with vitamin C, full of fiber, and low in calories, mangoes are a healthy addition to any summer meal. You can use chopped mango in fresh salsas for bean tacos or grilled fish, blend frozen mango into smoothies, or add mango to stir-fries. To figure out if a mango is ripe, press your fingers into it to see if it yields. 

Note from Healthy For Life Meals: Our delicious meals feature tons of seasonal ingredients, including plenty of fresh fruits! Get started with our 1200 calorie, 1500 calorie, or 2000 calorie meal plan today.