Sensational summer fruit

Summer signals the arrival of sweet and succulent seasonal fruits. Whether you like to enjoy fruits in a salad, juiced, in a smoothie or simply as they are, you can feel good about filling up on fresh produce that packs a nutritious punch.

ORANGES

This juicy citrus fruit isn’t just a great source of vitamin C. Oranges are also rich in fibre and potassium, both of which support heart health, and antioxidants which help to lower blood pressure and cholesterol.

Make: Add segments to your muesli and salads, or use the juice in salad dressings, marinades and cocktails.

GRAPES

Grapes have been cultivated for thousands of years for winemaking. But these succulent orbs are just as good fresh from the vine and are loaded with antioxidants and vitamins C and K.

Make: Seedless varieties are perfect for school lunch boxes and are easy to grab when you’re looking for a snack on the go. Try them frozen on a hot day – it’s like a tiny slushy exploding in your mouth.

MANGO

Mangoes are a great source of magnesium and potassium, both of which help to lower blood pressure. Rich in fibre, mangoes also aid digestion. Best of all, mangoes are versatile and can be enjoyed in a range of dishes.

Make: Enjoy the soft flesh of this tropical stone fruit by itself, in a salad with mint and walnuts, on top of a pavlova, or as a cooling accompaniment to a curry.

BERRIES

These tiny and tasty fruits are full of flavonoids – in particular anthocyanins – which support cognitive function, act as antioxidants and have anti-cancer benefits.

Make: The most versatile of all the summer fruits, strawberries, raspberries and blueberries add beautiful colour to any dish. Mix your favourite berries with some Greek yoghurt and honey for breakfast, add them to a cheesecake, or let the kids help you make some berry kebabs.

NECTARINE

A smooth-skinned stone fruit packed with nutrients, nectarines get their red-yellow colour from beta-carotene which our bodies convert into vitamin A.

Make: Char some nectarines on the barbecue and throw them in a salad with prosciutto, spinach and a cheese of your choice. They also pair well with prawns.

WATERMELON

This classic summer fruit is both hydrating and delicious. The high water content helps you to feel full and at just 46 calories per cup, watermelon is the perfect summer snack for the health conscious.

Make: Freeze cubes or slices for a low-calorie alternative to ice cream, or pair watermelon with feta and mint in a sweet and salty salad.