7 nutritious summer fruits to enjoy while they're in season

Summer is one of the best times to enjoy fresh, seasonal fruit. From watermelon and peaches to blueberries and mangoes, in-season produce is often sweeter, more affordable and packed with nutrients that support overall health.

Experts say these summer favourites provide fibre, vitamins, antioxidants and hydration, making them a healthy addition to snacks, breakfasts and desserts.

Watermelon helps keep you hydrated

Watermelon is made up of about 91% water, making it an excellent choice during hot weather. It also provides vitamins A and C, along with lycopene, an antioxidant linked to cell protection.

It can be enjoyed fresh, blended into smoothies or added to salads with mint and feta cheese.

Peaches offer fibre and heart-friendly nutrients

Peaches are rich in vitamin C, potassium and fibre, nutrients that support heart health. They also contain polyphenols, plant compounds that may help reduce inflammation.

Fresh peaches work well in yoghurt, oatmeal, smoothies, salsa or grilled dishes.

Cherries may support better sleep

Sweet cherries are a natural source of melatonin, a hormone involved in regulating sleep. They also provide antioxidants and make a convenient summer snack.

Try adding fresh cherries to breakfast bowls, baked goods or salads.

Blueberries are packed with antioxidants

Blueberries contain fibre, vitamin C and anthocyanins, antioxidants that may help reduce inflammation while supporting brain and heart health.

They can be eaten on their own or added to smoothies, pancakes, cereals and salads.

Strawberries are rich in vitamin C

Strawberries are at their sweetest during summer and provide nearly a full day's recommended vitamin C in just one cup. They also contain ellagic acid, an antioxidant associated with heart health.

Use them in fruit salads, yoghurt parfaits, smoothies or simply enjoy them fresh.

Mangoes provide vitamins and gut-friendly compounds

Mangoes are a good source of vitamins A and C, along with fibre and polyphenols that may support digestive health.

They pair well with smoothies, yoghurt bowls, salads and homemade salsa.

Cantaloupe combines hydration with key nutrients

Cantaloupe is about 90% water and supplies vitamin C, beta-carotene, potassium and magnesium. These nutrients help support immunity and overall health.

Enjoy cantaloupe on its own or add it to fruit salads, smoothies or savoury dishes.

Why seasonal fruit is worth buying

Choosing fruit that's in season offers several benefits. Seasonal produce is often fresher, sweeter and harvested closer to when it's sold, helping preserve nutrients such as vitamin C. It is also typically more affordable because supplies are higher during peak growing seasons.