slices of fruits in tray

What fruits should you eat in summer?

While the whole world is crazy about superfoods, we have plenty of valuable superfruits on hand that we definitely underestimate. Check out ranking of the healthiest fruits, and you will certainly think twice before reaching for a pineapple or a banana again.

For the compilation, we chose the healthiest and tastiest fruits straight from a bush or a tree, after washing, of course.


Apples are considered to be one of the healthiest fruits. The English even say: “One apple a day keeps doctor away”.

Apples contain a lot of vitamin C, a lot of potassium, iron, magnesium, copper, silicon, zinc, beta-carotene, quercitin and lots of pectin. These fruits inhibit the development of cardiovascular diseases and cancer, and also seal the vessels. It is worth eating them without peeling, because valuable antioxidants are also found in the skin and just under it.

Apples increase resistance to infections, so they should be included in the diet of people who often catch a cold. They effectively cleanse the body of toxins and cholesterol. They have a positive effect on the condition of nails, skin and hair. Raw food has been administered for a long time in constipation, while stewed diarrhea was treated. Apples are especially recommended for people who are slimming, because they quickly give a feeling of fullness. Pectins form a jelly-like mass in the stomach that binds fats and cholesterol and makes it difficult for them to penetrate the blood.


For centuries, blueberries have been regarded as a miracle cure for many diseases that had to be at home. In a time when antibiotics were unknown, blueberries were used to treat infections, typhus and even polio. They were used to fight staphylococcus. To this day, doctors recommend eating blueberries during treatment against roundworms and pinworms in children.

Blueberries regulate cholesterol levels, have antibacterial and anti-cancer properties. They contain mineral elements, especially selenium, zinc, copper and manganese, as well as vitamins C, A, B, PP, and a lot of fiber.


There are two types of currants – black and red, the former being healthier. Currants have a lot of flavonoids, pectins and vitamin C. Black currants contain three times more than red ones – half a glass of fruit is enough to cover the daily requirement for this vitamin.

The skin contains antibacterial substances that are effective in combating E. coli bacteria, which is the cause of intestinal ailments. Black currants are also diuretic and diaphoretic. Red ones are lightly laxative and stimulate the appetite. They neutralize the effects of free radicals, and thus prevent the formation of cancer and cardiovascular diseases.


The strawberry season is very short, so you should enjoy them then. Strawberries are a source of vitamin C, vitamin A and B vitamins: B1, B2, B3, i.e. PP, and folic acid. They also contain potassium, iron, magnesium, calcium, manganese, phosphorus, zinc and copper.

Strawberries help you absorb iron from other foods. Therefore, it is worth eating them, for example, after vegetables rich in this element. They are diuretic and detoxifying. They support kidney function and regulate bile secretion. They help eliminate uric acid, so people with arthritis should eat them a lot.

Strawberries improve digestion especially of fat and protein. They neutralize carcinogens, reduce blood pressure and help lower the level of bad cholesterol. These fruits are also good for your mood.


Cherries have many nutritional properties, although approx. 82% of the they consist of water. The remaining 18 percent. is a treasury of vitamins, minerals, antioxidants and other valuable ingredients.

Cherries contain large amounts of fruit acids, including pectin (a type of fiber), manganese, some iron, calcium and iodine. They are a good source of potassium and a fairly good vitamin C.

They stabilize the work of the heart and protect against cardiovascular diseases. They are also beneficial to the skin. They contain substances that prevent the formation of tumors. They cleanse the body of unnecessary metabolic products. They gently cleanse, so they bring relief from constipation. They are especially recommended for fussy eaters because they improve the appetite. People with anemia should remember them.


These juicy and aromatic fruits are appreciated by nutritionists and herbalists. Raspberries are a rich source of vitamin C and fiber. They contain some calcium and iron, vitamin E and folic acid, including salicylic acid. Vitamin C strengthens the immune system, makes us absorb iron better.

It is also an important antioxidant in preventing cancer. However, folic acid is an essential component of the diet of women planning pregnancy. Raspberries also help cleanse the body of toxins, fight indigestion and diarrhea.


Eating grapes protects against lifestyle diseases, such as hypertension, diabetes, heart disease and cancer. In addition, resveratrol contained in them supports weight reduction. They have loads of calcium, magnesium and potassium in them.

Dark purple grapes are the most valuable because they contain the most flavonoids – natural antioxidants that neutralize free radicals and thus protect against cancer and heart disease. Dark varieties are also richer in iron.


Blackberries contain powerful antioxidants that inhibit cancer growth. They are a rich source of fiber that reduces the absorption of unhealthy fats and thus reduces the risk of heart disease. In addition, they accelerate the metabolism, making them a desirable component of a slimming diet.

Blackberries contain high amounts of vitamin K which is responsible for healthy bones, calcium and magnesium as well

Thanks to the content of phytoestrogen, they alleviate the typical symptoms of premenstrual syndrome and even the symptoms of menopause. In addition, due to the low glycemic index (IG = 25), they regulate blood sugar levels.

Let’s just be careful not to eat them straight from the forest, without washing them, because it may end tragically for us.


Plums contain a lot of pectins, organic acids, flavonoids, vitamins A and E, some C, B vitamins, magnesium, iron, phosphorus and calcium. Substances contained in plums neutralize the harmful effects of free radicals. So they prevent, for example, atherosclerosis or heart disease. They are recommended for people suffering from constipation.

Plums slow down skin aging, so they should be included, for example, in the diet of women who want to keep their skin smooth and supple as long as possible. They are also good for the stressed ones – they improve mood and help soothe the nerves. People with a sensitive stomach should not overdo eating these fruits. Plums – when we eat too much of them – have bloating properties and cause diarrhea.