What to Know about Stone Fruit
Lily Mahnken
| 3 min read
Key Takeaways
- Stone fruits, including peaches, nectarines and plums, are a nutritious and versatile summer fruit option, rich in fiber, vitamins A and C and potassium.
- Different types of stone fruits offer unique health benefits, such as raspberries' high antioxidant content and mangoes' digestive-aiding fiber.
- When picking out stone fruit, choose firm fruit that yields to pressure.
Stone fruits are one of the most popular summer fruits on the market. Tart and sweet, these fruits, also called drupes, are versatile and have many important nutrients.
Let’s take a look at the various types of stone fruits and their health benefits.
What are stone fruits?
A stone fruit, according to University of Florida’s Horticultural Science Department, is defined as a fruit with flesh that encloses a large stone or pit. Different varieties of stone fruits ripen during the spring and summer, with peak season being the months of July and August.
What are the different types of stone fruits?
Stone fruits are known for their juicy and refreshing taste. They’re sweet and tart with a smooth texture. Each type of stone fruit has a unique flavor, with a combination of sweetness and acidity that makes them perfect during the summer months.
There are many different stone fruits and some might surprise you, according to the National Library of Medicine. They include:
- Peaches
- Nectarines
- Cherries
- Lychee
- Mangoes
- Plums
- Raspberries
- Apricots
- Coconuts
- Green almonds
- Olives
What are the health benefits of common stone fruits?
Stone fruits, according to Harvard Health, are important sources of fiber, vitamins A and C and potassium. They are also a significant source of minerals and antioxidants that could help support immune function, prevent cell damage, help with weight loss and improve bone health.
Here are the nutrients and health benefits in a few common stone fruits:
Peaches area good source of vitamins A and C and potassium. According to the Cleveland Clinic, Vitamin A maintains healthy vision and aids in immune system function. Vitamin C also supports the immune system and helps defend against cell damage, while potassium is an essential electrolyte.
Nectarines provides a moderate amount of fiber, according to the U.S. Food and Drug Administration, which supports gut health and healthy cholesterol levels.
Raspberries are an excellent source of vitamin C and antioxidants, which strengthen the immune system and may even reduce the risk of heart disease, Alzheimer’s disease and cancer, per the Mayo Clinic.
Mangoes area good source of both soluble and insoluble fiber, which aids digestion.
Olives are high in vitamin E, which helps the body fight viruses and bacteria, according to the National Institute of Health. However, due to the way olives are packaged and sold, they’re often high in sodium which may put you at risk high blood pressure, according to the American Heart Association. Limit your intake of olives or look for low-sodium options.
According to the Mayo Clinic, stone fruits can be enjoyed as they are or roasted, poached, grilled or sauteed. They can be tossed into salads, made into jams and sauces or added to water or iced tea. When buying stone fruits, look for a fruit firm to the touch that gives a bit under pressure. If the fruit needs to continue to ripen, store it at room temperature for a day or two, then once ripe, refrigerate the fruit.
Photo credit: Getty Images
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