Clean Eating

The best 5 Delicious fruits with stones

fruits with stones: Summer is the time of year when we can enjoy more stone fruits. Tasty sweets with a host of benefits, stone fruits are a great food for the palate and for health.

In general, this type of fruit is characterized by its high content of fiber, vitamins (vitamin A, vitamin C and vitamin E), minerals (calcium, phosphorus and iron) and antioxidants. They help us in the synthesis of melanin that defends the skin from solar radiation. 

They also provide a large amount of water to the body, helping us to stay hydrated, especially on the hottest days. They provide fiber and facilitate the functioning of the digestive system, with zero or very low-fat content (some like avocado are rich in unsaturated fats). Its sugars are rapidly absorbed, so people with diabetes should control their consumption. They are rich in potassium, they help control blood pressure and reduce fluid retention.

Peach, apricot, nectarine, plum or even cherry … they all have something in common: they are known as stone fruits and their season covers the summer months , the time of year when we can enjoy a greater variety of products on our tables.

Bone or seed, what is the difference?

The hard part that is inside some fruits is usually called bone, and the seed is the part that is placed in a humid place and with adequate temperature so that it can germinate. Now, a bone cannot germinate?

According to botany, the fruit is made up of 3 parts:

  • the Epicarp or exocarp that corresponds to the external part that surrounds the fruit and that we call skin or peel
  • the Mesocarp is the intermediate layer, that is, the edible part of the fruit
  • the endocarp which is the inner layer that surrounds the seed and which, when it is presented in a hardened format, we call bone.

Once clarified, let’s see which are the main varieties of stone fruits in Spain.

Read also: vegetarian low carb recipes

Stone fruits

As we mentioned at the beginning, during the summer season we can enjoy the tastiest and most succulent stone fruits. Mainly peaches, nectarines, plums, apricots and Paraguayans. Without forgetting the avocado that at Frutas Olivar we have it all year round, mainly from Spain, Mexico and Peru.

The Rosaceae family

The Rosaceae family includes a large number of commonly consumed fruits. Many of them are involved in the main allergic processes of the fruit. According to epidemiological data, rosaceae are usually involved in 70% of the cases of individuals with a fruit allergy. Mainly the peach, but not because of its velvety skin, but because of the proteins that the skin contains.

Apricot, a delicate stone fruit, but with great flavor

Delicate, but with a very intense aroma and flavor, apricots stand out for having a very high content of vitamin A and fiber . In addition, they are rich in beta-carotenes , which protect against cardiovascular diseases. They are also a source of potassium, iron and copper.

When it comes to acquiring apricots , we will look for those that are uniform in color and whose flesh is neither too firm nor too soft. One piece of advice: it is a fruit that withstands cold very badly , so the ideal is to let it ripen at room temperature and eat it as soon as possible.

Apricots are eaten naturally, although they can also be used in jams, compotes, fruit salads, and as toppings for cakes.

Peach , the juiciest stone fruit

fruits with stones
fruits with stones

For many consumers the peach is the king of summer. Its juicy meat and sweet flavor accompanied by the delicate aroma make it one of the fruits preferred by children and adults. Its velvety skin is easy to peel, although many prefer to eat it with skin (always once washed).

As we saw in our article on the peach, carotenes, photosynthetic pigments responsible for the yellow-orange color of this fruit, give it its antioxidant properties, helping to maintain younger skin and vision.

At Frutas Olivar, during the month of August we have peaches from the orchards of Murcia, Extremadura, Aragón and Lérida. The latter, who are the latest to arrive, will accompany us until October.

In addition to its fresh consumption, in syrup and jam, the peach is part of a large number of pastry dishes and is used as an accompaniment to salads and meats.

nutrition facts

These sweet stone fruits are low in calories yet high in nutrients. One large (175-gram) peach provides (8Trusted Source):

  • Calories: 68
  • Carbs: 17 grams
  • Protein: 2 gram
  • Fat: 0 grams
  • Fiber: 3 grams
  • Vitamin C: 19% of the RDI
  • Vitamin A: 11% of the RDI
  • Potassium: 10% of the RDI

We recommend that you try one of our Montañita Fresh salads this summer, for example, the Mixticanza or the sprouts mix, and accompany it with goat cheese, ham or anchovies (as you prefer), pieces of peach and a soft vinaigrette with balsamic vinegar. Delicious, nutritious and very fresh!

Nectarine, ideal for salads

fruits with stones
fruits with stones

The nectarine is a stone fruit native to China, which bears a great resemblance to the peach. Both fruits belong to the same family, although the nectarine is distinguished by having a smooth and more colorful skin and a flesh, generally whiter, with reddish tints in the part closest to the bone.

Nectarine, in addition to being an excellent source of vitamin A, also contains vitamin C, potassium, and fiber .

Unlike peaches, when choosing them we will avoid those that are too hard, a sign that they were harvested too early, since it is a fruit that ripens very poorly once picked . Even so, we can try to accelerate their ripening by using the same method as with peaches, that is, put them in a paper bag outside the fridge. Once ripe, they can be kept for a few days in the fridge.

There are different varieties, all of them perfect to use in salads , both with fruits and with other salty ingredients. The yellower varieties are widely used to make compotes and jams .

Don’t miss: The best keto foods list pdf

nutrition facts

One medium nectarine (about 142g) has 62 calories, 1.5g protein, 0.5g of fat, 15g of carbohydrates, 2.4g fiber, and 11.2g sugar. Nectarines are a good source of potassium and beta-carotene.

Plum

fruits with stones
fruits with stones

The plum is a fruit with a wide range of varieties of colors ranging from yellow to red, sizes, texture of the pulp, and so on. Some of the most common varieties are the claudia plum, the damascena, mirabelle, satsuma and golden.

In addition to all the benefits of stone fruits, plums have a high sorbitol content that gives them a laxative effect, which is why they are recommended in slimming and cleansing diets.

Beyond its fresh consumption, this fruit is widely used in cooking combined with lettuce, bitter vegetables such as watercress and in sauces to accompany meats. It can also be consumed dry or raisins, which reduces its water content and increases nutrients and carbohydrates. They are widely used by athletes when they need an extra supply of energy.

nutrition facts

A serving of two 66-gram plums provides (15Trusted Source):

  • Calories: 60
  • Carbs: 16 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 2 grams
  • Vitamin C: 20% of the RDI
  • Vitamin A: 10% of the RDI
  • Vitamin K: 10% of the RDI

Apricot

fruits with stones
fruits with stones

This July will be the last in which we can enjoy Murcian apricots until next spring. The apricot, which many call apricot or albérchigo, has a mild and pleasant flavor. Its skin is also velvety like that of the peach although finer.

The apricot is an ideal stone fruit to serve as an aperitif or snack between meals. Due to its small size, it is recommended to take 2 or 3 pieces. Enough ration to provide our body with half the recommended vitamin A per day. Its high content in this vitamin makes it a great ally for eyesight, skin, hair, bones and the immune system. Fresh apricots are also rich in tannins so they have astringent, anti-inflammatory and antioxidant properties.

Apricots can also be eaten dried, like grapes or plums. Although we must bear in mind that in this way they contain a greater amount of sugar than fresh ones.

nutrition facts

One cup (165 grams) of sliced apricots provides (21Trusted Source):

  • Calories: 79
  • Carbs: 19 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • Fiber: 3 grams
  • Vitamin C: 27% of the RDI
  • Vitamin A: 64% of the RDI
  • Potassium: 12% of the RDI

Paraguayan or Paraguayan

The Paraguayan is a variety of the peach from a mutation of the same originating in China. It has been cultivated for centuries in Asia and it is believed that it was Alexander the Great who brought it to Greece, favoring its expansion throughout the Mediterranean.

Its high content in water (86%) and in vitamin C, A, B, D and E, make it a perfect ally for the summer, although we must take into account that they contain up to 60% of carbohydrates per which, although it is highly recommended for use in athletes, should be controlled in weight loss diets.

The Paraguayan is usually taken fresh, in smoothies, ice creams and homemade sweets.

Cherries

fruits with stones
fruits with stones

We have already talked in previous articles about the cherry that we can enjoy during the months of May to July. This stone fruit is the only one that does not ripen outside the tree, so it must be collected at the appropriate time.

Its flavor and high content of fructose, glucose and sucrose make it a real delicacy for the little ones.

Its content in fiber, folic acid, minerals and bioactive compounds that give it its antioxidant effect stands out.

nutrition facts

One cup (154 grams) of pitted, fresh cherries provides (1Trusted Source):

  • Calories: 97
  • Carbs: 25 grams
  • Protein: 2 grams
  • Fat: 0 grams
  • Fiber: 3 grams
  • Vitamin C: 18% of the Reference Daily Intake (RDI)
  • Potassium: 10% of the RDI

Conclusion

Food included

Peaches, Nectarines, Plums, Pluots, Apricots, Tart Red Cherries, Bing Cherries, Rainier Cherries, Hudson Dark Cherries, Barbados Cherry, Cherries, Sour Cherry, Virginia Cherry, Cayenne Cherry, Caribbean Ambarella, D’Agen Plums, Date Plum, Jambolán Plums, Prunes

Description

Peaches, nectarines, plums, apricots, and cherries are known as “stone fruits” because their seeds are very large and hard. These have soft and juicy pulp. Stone fruits are in season during the summer and are much more expensive and less tasty in the other months.

Buy

  • Delicious fruit may be firm when you buy it, but it will ripen at home.
  • Choose fruits that do not contain bruises or soft areas.

Store it

  • Let the hard fruits ripen on the counter. Once the fruit is ripe, store it in the refrigerator for 1 week.

Cook

fruits with stones
fruits with stones
  • They can be eaten raw.
  • Bake them in the oven at 350˚ for 15-20 minutes and top with cinnamon and vanilla ice cream for a delicious dessert.

Why is it great

  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing. 
  • Vitamin C keeps our immune system strong and helps our bodies heal fast.
  • Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy, too. 
  • Potassium, a type of electrolyte, helps build muscle and keep your heart healthy. 

From Buzzrecipes.com we hope you enjoy all these stone fruits this summer. If you have any suggestions or questions, feel free to leave them in the comments. You can also follow us on our Facebook, Instagram profiles.

fruits with stones

Anna

Anna is a registered dietitian with a bachelor’s degree and a certificate in general nutrition. she is started as a nutritionist clerk in 2017 and moved to buzzrecipes in 2018. she is now manages author communications, topic selection, and medical review of all nutrition content.

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