Savour the Summer Superfruits!

Savour the Summer Superfruits!

Summer is about to become a whole lot more nutritious

Nutrilicious  Nutrilicious  on 16 Aug '15

I am sure most of you have heard of the term “superfoods”, but what about “superfruits”?

Not all fruits are created equal. Some are more nutritious than others; those qualified as “super-fruits” are packed with high amounts of nutrients like vitamins and minerals as well as dietary fiber and disease-fighting, anti-aging antioxidants. While superfruits can come from all over the world, most are readily available at your local grocery stores and farmer’s markets, so load up your cart with “super-summer-fruits” to savour the flavour of summer.

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Berries are among the most nutrient and antioxidant-packed fruits, but blueberries are known for their ability to help keep your mind sharp as you age. Other studies shows that they also provide heart-healthy benefits and anticancer properties and may even help reduce muscle soreness and speed recovery post-exercise. A cup of fresh blueberries has 80 calories, 25 percent of your daily vitamin C, and 3.5 grams of filling fibre. Try adding blueberries in your favourite salads or as a topper for your yoghurt or hot or cold cereal.


Cherries are packed with vitamin C, potassium, and dietary fiber. They also contain natural melatonin, a hormone that helps to regulate sleep cycles and helps relieve insomnia naturally. A one cup serving of cherries is about 90 calories (only!) and contains 25% of your daily recommended amount of vitamin C and about 2g of fibre. Sweet cherries are also rich in a antioxidants called anthocyanins that contain anti-inflammatory properties and soothe aching muscles. Enjoy these sweet and tart cherries on their own or add them to your favourite salads.


This sweet and juicy summer fruit is not only low in calories (60 calories in a medium sized peach) but is also packed with vitamins A, C, and E, antioxidants, and minerals like potassium and zinc. Peaches are a perfect snack but can also be a featured ingredient in many dishes. Simply leave them on the grill and top with cinnamon for a guilt-free dessert at your next summer BBQ party.


My personal favourite! One cup of strawberries (about 8 berries) has more vitamin C than an orange and is packed with antioxidants and nutrients including potassium, folate, and fibre (about 3g). They also contain a powerful antixoidant called anthocyanins that not only give them the deep red colour but also the anti-carcinogenic properties.


  • Superfruits (just like all fruits) are best consumed whole, not processed, so try to buy and eat these fruits fresh.
  • Do not forget to eat your daily recommended of 5 – 9 servings of superfruits/veggies daily.

For a healthy summery dessert, pull together all of these super summer fruits for a complete summer medley!



A nutrition expert (MSc.) who specializes in sports nutrition & weight management

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