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Summer Fruit List: The Season's Most Vitamin-Rich Fruits

Fitday Editor
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Of all of the sweet things you can find, summer fruits doubtlessly make the healthiest snack or dessert ideas. They are highly nutritious with an abundant supply of fiber, vitamins, minerals and phytonutrients, which can help boost your metabolism, strengthen your immune system, protect you from cancer and improve your overall health. Here are the six top vitamin providers you should look for this summer.


Strawberries are extremely high in vitamin C, a powerful antioxidant that gives you natural sun protection and prevents you from getting colds, flus and other infections. Strawberries are high in fiber, vitamins A, E, B-class vitamins, manganese and essential flavinoids that protect you from cell mutations and cancers.


Raspberries are among the top providers for fiber with about 32% RDV (Recommended Daily Value) per cup. These delicate berries are also highly concentrated with vitamins B and C, iron and copper. They are especially a wonderful source for manganese, which has powerful antioxidant functions to protect your cells from free radicals. Each cup of raspberries gives you about 41% RDV for this essential nutrient. Additionally, raspberries contain high level of anthocyanin, which defend you against neurological disorders as well as tumor growth.


Blueberries are perhaps one of the most health promoting fruits you can eat. They are low calorie, high fiber, and have an abundance of vitamins and minerals. A cup of blueberries supply you with a 24% RDV for vitamin C and 36% RDV of vitamin K. In addition to loading up on your dietary nutrition, blueberries contain a whole list of phytochemicals like anthocyanin, flavonols, resveratrols and tannins that can protect you from inflammation, heart disease, Alzheimer's and cancer.


Kiwi is low in calories, high in fiber and has a tremendous variety of vitamins and minerals. One average sized kiwi holds less than 60 calories and gives you 11% RDV of fiber and 2% to 7% of vitamins A and E as well as B vitamins like thiamin, riboflavin, folate and niacin. The true celebrity status of kiwi comes from its rich concentration of vitamin C and vitamin K. Increasing your intake of vitamin K can promote better bone development and faster healing of cuts and wounds.


Papayas can be eaten raw or cooked. Their flesh is brightly orange in color with a sweetly tart taste. Papayas are extremely high in vitamins A, C, folate and other phytochemicals, which make them a powerfully antibacterial, anti-cancerous and anti-stress food. They are known for containing papain, an enzyme that can help treat ingestion and other gastrointestinal diseases.


Oranges are sweet tasting wonder foods. They contain just about all varieties of vitamins found in other fruits with the exception of vitamin K. It is an exceptional source of vitamin C, thiamin and folate, which give you natural UV protection, help reduce your stress level and increase your red blood cell production. Oranges are also loaded with beta-carotene, cryptoxanthin and lutein, which protect your eyes from macular degeneration, infections and cancers.

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