Why Everyone Should Eat These Five Summer Fruits (Recipes Included!)

Summer is a great time to indulge in delicious, nutritious, in-season fruit.  Here are five of our favorite fruits and why they’re oh-so-good for you. We’ve also provided links to easy, creative recipes we think you and your friends will love.

1. Raspberries

High in Vitamin C, antioxidants, folate and manganese, raspberries are one of nature’s superfoods.  One cup of raspberries also contains a whopping 8 grams of fiber, which is good for your digestion, your blood sugar and your cholesterol level.  

In addition, raspberries contain anti-inflammatory compounds that have been shown to slow the aging process and prevent cancer.  These compounds have also been shown to provide mild, natural pain relief from conditions like arthritis and menstrual cramps.

Try this Raspberry-Avocado Smoothie recipe for a sweet, nutritious summer treat!

2. Pears

Unlike some fruits that are high in only one or two nutrients, pears are more like nature’s multivitamin, containing various nutrients like Vitamin C, Vitamin K, potassium, calcium, Vitamin B6 and folate.  The skin of red-skinned pears contains especially high amounts of antioxidants like carotenoids and flavonoids.  

While there are more than 3,000 varieties of pears worldwide, Anjou, Comice and Bosc pears grow especially well in the Bay Area.

This Easy Pear Sorbet recipe is a healthy, nutrient-packed alternative to ice cream that you (and your kids) will love!

3. Figs

Figs are a fascinating fruit.  Their storied benefits have been recorded in the holy texts of every major religion.  Their use in medicine spans back several millennia, with the first-century Roman philosopher Pliny the Elder asserting that, “Figs are restorative.”   Modern medicine has proven not only that figs are a valuable nutritional resource, but also why they’re so good for us.  Figs contain Vitamin K, potassium, Vitamin B6, glucose and fiber.  

While fresh figs are lower in calories, dried figs provide a healthy, stable energy source that sustained our ancestors on long treks and voyages, and sustain us in more modern summer pursuits like cycling, sailing, hiking and camping.

Try this Fig & Ricotta Toast recipe for a nutritious, fast, flavor-packed breakfast!

4. Cantaloupe

When it comes to vitamin content, cantaloupe is off the charts!  One cup of this sweet, juicy summer melon contains a whopping 120% of your daily Vitamin A, and 108% of your Vitamin C!  Vitamin A is essential for eye, skin and bone health.  Vitamin C strengthens your immune system, and also helps to lower blood pressure and improve skin elasticity.  As an added benefit, cantaloupe has a high water content, which means it’s filling and low-calorie at the same time.  One cup contains just 60 calories.

This Cantaloupe and Cucumber Salad recipe is savory, crunchy, delicious way to add a dose of this healthy melon to your next meal!

5. Peaches

This juicy stone fruit is healthy for lots of reasons!  Peaches have been shown to contain compounds that lower rates of obesity, and decrease the risk of obesity-related diseases like Type 2 diabetes, high cholesterol and heart disease.  They’re also high in antioxidants that ward off cancer and skin damage. One peach has only 50 calories, which makes them the perfect guilt-free summer pleasure!

Want a creative idea to use the basket of peaches you picked up at the farmers market on Saturday morning?  We think you’ll love this Summer Peach Balsamic Caprese Salad.


We hope you’re having a healthy, happy and safe summer!  We have six Bay Area locations that are open seven days a week to care for you and your loved ones.  If you need us, you can make an appointment online or simply walk in, and our exceptional staff will get you fixed up and back to your summer plans in no time.

Sarah Thebarge MMSc, PA-C Sarah Thebarge earned her physician assistant degree at Yale School of Medicine, and then studied journalism at Columbia School of Journalism. She has been a physician assistant and a freelance journalist since 2004. In addition to caring for patients at Golden Gate Urgent Care, Sarah frequently volunteers her medical skills in the developing world. Her writing has appeared in Huffington Post, USA Today and National Geographic, and her blog was featured on MSNBC.com. She is the author of the memoir The Invisible Girls and the upcoming book WELL: Healing our Beautiful, Broken World from a Hospital in West Africa. She currently lives in the Mission District of San Francisco.

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