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7 Best Summer Season Fruits for Healthy Skin, Hair & Nails

Put down the ultra-sweetened soda drinks, giant ice cream sundaes, large glass of sugar-packed lemonade, and ice pop filled with artificial colors and flavorings! You can crush your cravings for all things sweet, while satisfying your body and your taste buds with some of the best summer season fruits!

Fruits are not only incredibly hydrating, they’re also incredibly delicious, and easy-to-mix into so many different, intriguing recipes – including some of the best meal replacement shake smoothies. And whereas processed foods contain added sugar, fruits contain natural sugars, fiber, and abundant nutrients including antioxidants to help you look and feel your best.

Summer can be pretty hard on your body and appearance in more ways than one… with the hot sun causing potential skin damage; rough, dry skin and hair; and brittle nails. You may notice that extended time in the ocean or pool can make your hair frizzy, lacking luster, or weak. And your skin may be irritated from sweat and suntan lotion!

Taking a top-quality “beauty vitamin” can help replenish your body with key nutrients it needs to foster your healthiest appearance – and is great for busy schedules and on-the-go, but so can adding more delicious summer season fruits into your diet!

In this article, we’ll highlight some of our favorite summer fruits for adding into delicious smoothies, fresh salads, healthier desserts and more. And, we’ll tell you which late summer fruits you can look forward to in July and August.

We’ll also let you in on the “summer superpower” that each of these fruits contain, being amazing for radiant hair, clear skin, good digestion, your weight loss goals, and more! Read on to discover more!

7 Summer Season Fruits & Their Healthy “Superpowers”

1) Watermelon

 cut watermelons on wooden counter

Summer Superpower: Provides Intense Hydration

Did you know that over 90% of watermelon is actually water? This makes it one of the most hydrating fruits (and foods) you can eat! It’s also rich in lycopene – an antioxidant that gives it its beautiful red hue. Since this nutrient helps fight against cell damage in the body, it may help protect your skin against skin problems caused by the sun’s powerful rays.

How to Enjoy It:

  • Try an energizing, refreshing cucumber, watermelon, and feta salad with olive oil and vinegar
  • Drink a protein-packed, watermelon smoothie for a mood-lifting treat!

2) Papaya

Slices of ripe sweet papaya in white bowl on old wooden background

Summer Superpower: Supports Digestion & May Help Reduce Bloat

This deliciously-sweet, tropical fruit is also packed with antioxidants and immune-supporting nutrients. And, it contains an enzyme called papain, which can help make foods, and in particular protein, easier to digest. It’s therefore amazing for gastrointestinal health, and may help relieve indigestion, bloating, constipation and other digestive ailments that can leave you less than thrilled to get into your bathing suit!

How to Enjoy It:

  • Try these yummy, healthy papaya coconut muffins (we recommend using plant-based Stevia or monk fruit instead of sugar!)
  • Roast halved papayas in the oven with a little honey and sprinkle of cayenne pepper, for an added boost to your metabolism!

3) Strawberries

cartes of ripe strawberries 

Summer Superpower: Supports Healthy, Clear Skin

Strawberries are one of the most popular naturally-sweet fruits, and are also a great source of fiber, antioxidants, and beneficial plant compounds – that in particular are anti-inflammatory. A powerful plant polyphenol in strawberries, ellagic acid, may even protect the skin from UV damage, and also help keep collagen – the most important protein in the skin – intact, which in turn may help fight wrinkles and skin aging.

Strawberries are also an amazing source of vitamin C (even better than oranges!) – a nutrient needed for natural collagen production in the body, helping to keep skin firm and full of radiance.

How to Enjoy Them:

  • Make your own healthy and hydrating infused water blend with any delicious flavor of 310 Lemonade, and add in chopped strawberries and mint for extra nutrients!
  • Strawberries make an amazing healthy smoothie staple! Try them in this Tropical Strawberry Smoothie

 4) Pineapple

slices of pineapple on wooden cutting board 

Summer Superpower: Helps Support Metabolism

Pineapple is another superstar summer fruit that’s popular in everything from fruit salads, to smoothies, to summer desserts. Packed with immune-supporting nutrients, it also contains a digestive enzyme called bromelain, which is found in the juice of the fruit and helps the body metabolize protein. In addition, pineapple is a great source of fiber, which can help promote satiety and help keep you from reaching for unhealthy snack foods when cravings strike.

How to Enjoy It:

  • Grill up some pineapple slices for a healthy side when making burgers and other barbeque foods
  • Add some sweetness to your meals by including pineapple, like in this Skinny Pineapple Chicken with Cashews

 5) Figs

 Slices of juicy red figs, background

Summer Superpower: Supports Soft, Smooth Skin

Figs are a late summer fruit you can enjoy fresh or dried, as they peak in mid-to-late summer, but are still delicious year-round. You just need to be careful with dried figs, which are extra-high in sugar and calories, (even if it’s natural sugar), but can still be enjoyed in moderation for a healthier sweet treat. 

Figs contain a high amount of vitamin C, an antioxidant that helps with collagen production and assists with an even skin tone. It’s also high in antioxidant properties that may help reduce wrinkles, while increasing skin hydration for smooth, soft, and supple skin.

How to Enjoy Them!

  • Stuff figs with goat cheese and then broil them for a rich treat!
  • Try a salad with arugula, pears, cut up fresh figs, and toasted hazelnuts.

 6) Blackberries

 blackberry bush

Summer Superpower: May Support Weight Loss

Blackberries are at their peak in July and August, making them a late summer fruit with incredible health and taste benefits. This juicy fruit contains a ton of antioxidants called anthocyanins, which have been studied for their benefit on suppressing fat accumulation in the body and assistance with weight loss. They’re also high in fiber and low in calories, while containing a plethora of immune-supporting antioxidants for healthy, youthful skin, great digestion, increased satiety and more.

How to Enjoy Them:

 7) Kiwi

Kiwi fruit on wooden rustic table, ingredient for detox smoothie

Summer Superpower: Supports Vibrant Hair

Kiwi is not only an amazingly-delicious fruit perfect in so many flavorful summer recipes, it’s also high in zinc, a mineral that’s essential for maintaining healthy locks. Zinc can help keep hair healthy to grow and prevent hair loss, as well as prevent a dry, flaky scalp. Kiwis are also rich in vitamin C, which helps the body absorb iron, a mineral necessary for hair growth. Vitamin C, as mentioned, also supports the production of collagen – which helps make up most of hair structure and keeps it strong, healthy, and radiant.

How to Enjoy It:

 

Ready to support your healthiest appearance while enjoying some of the best summer season fruits?! Let us know in the comments what shake recipe using your favorite summer fruit you can’t wait to make first!

 

Sources:

https://georgiainfo.galileo.usg.edu/topics/geography/article/P990/watermelons

https://www.healthline.com/nutrition/8-proven-papaya-benefits

https://www.sciencedirect.com/science/article/abs/pii/S0963996911002572

https://pubmed.ncbi.nlm.nih.gov/20113347/

https://www.healthline.com/nutrition/figs-benefits#benefits

https://pubmed.ncbi.nlm.nih.gov/26203268/

https://www.stylecraze.com/articles/benefits-of-blackberries-for-skin-hair-and-health/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931534/

https://food.ndtv.com/food-drinks/7-kiwi-fruit-benefits-from-a-powerhouse-of-antioxidants-to-inducing-sleep-1236599
Written by:

Dana Gates

310 Nutrition Senior Writer

Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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