Improve Your Health While Enjoying Summer Fruits

Photo: Fresh Cut Pineapple

One of the best things about summer is the abundance of juicy delicious fruits. In Hawaii, we are fortunate to have many of our favorite summer fruits ripening in our back yard. Fruits provide important vitamins and minerals, antioxidants and enzymes. They also contain phytochemicals or plant nutrients which help boost immunity, have a protective effect against cancer, and help protect against heart diseases and circulatory problems. Stay healthy this summer by simply enjoying all the fresh fruits the season has to offer. Here is a list to help you quickly spot those summer fruits when shopping for produce, especially the local ones. Selection may vary at each store.

All fruits below are local unless otherwise stated:

  • Mango - Excellent source of vitamin C. Mango contains phenols which have antioxidant and cancer-fighting abilities.
  • Lychee - Excellent source of vitamin C, good source of potassium and fiber.
  • Cantaloupe - Excellent source of vitamins A and C.
  • Honeydew Melon - Excellent source of vitamin C.
  • Watermelon - Good source of beta carotene, vitamin C, pectin, lycopene, potassium and iron.
  • Starfruit - Excellent source of vitamin C.
  • Rambutan - Excellent source of vitamin C. Also provides phosphorus, iron, and calcium.
  • Strawberries (some local) - Excellent source of vitamin C and phytochemicals.
  • Guava - Excellent source of vitamin C and fiber.
  • Pineapple - Excellent source of vitamin C and manganese, and a very good source of the enzyme bromelain which aids digestion.
  • Cherries (some local) - Good source of Vitamins A and C and potassium.
  • Papaya - Excellent source of vitamins A and C, and high in B-vitamins and minerals. Papaya contains the digestive enzyme, papain, which also aids digestion.
  • Grapes (mainland) - Excellent source of vitamins C and K.
  • Nectarine (mainland) - Excellent source of vitamin C.
  • Peach (mainland) - Excellent source of vitamins C.
  • Raspberries (mainland) - Excellent source of vitamin C and phytochemicals.
  • Apricot (mainland) - Good source of iron, vitamin C, beta carotene, potassium and fiber.