7 summer fruits to eat for hydration and better nutrition

Summer fruits can add flavour, hydration and key nutrients to your meals while they are in season. Dietitian-approved picks, including watermelon, peaches and blueberries, provide fibre, vitamins and antioxidants, and are often fresher, sweeter and more affordable during the summer months.

Watermelon tops the list for hydration

Watermelon is made up of about 91% water, making it a refreshing choice during hot weather. It also provides vitamins A and C, along with lycopene, an antioxidant linked to protecting cells from damage.

Choose a watermelon that feels heavy for its size and has a yellow field spot, which indicates it ripened on the vine.

Stone fruits offer fibre and antioxidants

Peaches and cherries are among the stone fruits highlighted in the report.

A medium peach provides fibre, vitamin C and potassium, while also containing polyphenols, antioxidants that may help reduce inflammation.

Cherries naturally contain melatonin and can be enjoyed fresh or added to oatmeal, yoghurt or baked goods. When shopping, look for firm cherries with green stems and avoid bruised fruit.

Blueberries and strawberries pack vitamin C

Blueberries are rich in anthocyanins, antioxidants that may support brain and heart health by reducing inflammation and neutralising free radicals. Fresh blueberries also work well in smoothies, pancakes, salads and oatmeal.

Strawberries, which are typically sweetest from late spring through summer, are another standout. One cup provides nearly the full recommended daily value of vitamin C, along with ellagic acid, an antioxidant associated with heart health.

Mangoes and cantaloupe round out the list

Mangoes provide vitamins C and A, fibre and polyphenols that may support gut health. Choose fruit that feels slightly soft with smooth skin and avoid mangoes that are mushy or have a sour smell.

Cantaloupe, which is about 90% water, is another hydrating summer fruit. It supplies vitamin C, beta-carotene, potassium and magnesium, making it a nutrient-dense option for snacks, smoothies and fruit salads.

Why seasonal fruit matters

According to the report, buying fruit in season can offer several benefits. Seasonal produce is often fresher, sweeter and more nutritious because there is less time between harvest and consumption. It can also be more affordable and supports local growers when purchased from farmers' markets or produce stands.