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Nutritious Stone Fruits You Can Have Every Day

Stone fruits derive their name from the stone present in their center covered by a fleshy outer portion. Stone fruits, also known as drupes, have thin skins that are smooth or fuzzy. You can classify them as freestone or clingstone based on how easily you can push the flesh away from the fruit’s seed.

Different stone fruits arrive at different seasons, this includes plums, peaches, and cherries are all stone fruits. All the stone fruits available in the market are immensely nutritious, very delicious, and have several health benefits. Below is a list of some delicious and nutritious stone fruits you can have every day.


The rich color and the sweet and complex flavor make cherries a much-loved stone fruit. In addition to their amazing taste, cherries offer varieties of minerals, vitamins, and plant compounds. From 1 cup of fresh cherries, you get 97 calories, 25 grams of carbs, 3 grams of fiber, 2 grams of protein, 0 grams of fat, Vitamin C amounting to 18% of the RDI, potassium amounting to 10% of the RDI. Cherries also have optimum quantities of magnesium, manganese, copper, and Vitamin K, Vitamin B6. Besides that, you get various powerful antioxidants such as flavonols, procyanidins, anthocyanins, and hydroxycinnamic acids. Cherries help in regulating blood sugar levels, improving sleep quality, and reducing high cholesterol levels.


Though the juicy plums are small in size, you get good quantities of essential nutrients. From two 66-gram plums, you get 60 calories, 1 gram of protein, 16 grams of carbs, 2 grams of fiber, Vitamin C amounting to 20% of the RDI, Vitamin A amounting to 10% of the RDI, and Vitamin K amounting to 10% of the RDI.

Plums are rich in anti-inflammatory antioxidants. The phenolic compounds available in plums protect body cells and reduce the risks of any heart disease and neurodegenerative conditions. You can enjoy fresh plums just like that or add them to salads, yogurt, or oatmeal. You can also pair them with almonds.


The small and delicious orange fruits have loads of nutrients that promote health. From 1 cup of sliced apricots, you get 79 calories, 1 gram of protein, 19 grams of carbs, 0 grams of fat, 3 grams of fiber, Vitamin C (17% of the reference daily intake), Vitamin A (64% of the reference daily intake), potassium (12% of the reference daily intake).

Apricots are rich in B vitamins, Vitamins E, and Vitamin K. Fresh and dried apricots have high quantities of beta carotene, which gets converted to Vitamin A in the human body. Apricots are also popular for their health effects. They also help in relieving several digestive issues. You can add apricots to salads, baked goods, and sweet recipes.


Lychee, also known as litchi, is popular for its flavor as well as texture. The white and sweet flesh has a delicious taste. From 1 cup of fresh lychees, you get 125 calories, 2 grams of protein, 31 grams carbs, 1 gram of fat, 3 grams of fiber, Vitamin C (226% of the RDI), Vitamin B6 (10% of the RDI), and Folate (7% of the RDI). Lychees boost immunity. It contains phenolic compounds such as caffeic acid, chlorogenic acid, gallic acid, epicatechin, and rutin, reducing inflammation.


The cultivation of peaches dates back to 6000 BC. The delicious stone fruits are healthy for you. They have high nutritional value and are low in calories. One large peach offers 68 calories, 2 grams of protein, 17 grams carbs, 3 grams of fiber, 0 grams of fat, potassium amounting to 10% of the reference daily intake, Vitamin C amounting to 19% of the reference daily intake, and Vitamin A amounting to 11% of the reference daily intake.

Peaches are high in Vitamins B3, Vitamin E, Vitamin K, manganese, and copper. Aside from that, peaches contain carotenoids like lycopene, lutein, beta carotene, zeaxanthin, and cryptoxanthin. Peaches get their rich color from plant pigments called carotenoids. The anti-inflammatory effects of peaches and antioxidants are good for protection against eye diseases and cancers.

Other much-loved stone fruits with high nutritional value are mangoes, nectarines, raspberries, blackberries, and mulberries. The best thing about these stone fruits is that you can easily find them at your nearest supermarket. If you want to have farm-fresh stone fruits, consider visiting a farmers’ market. And make sure you pick the fruits that are in season and locally sourced. That way, you can be sure that your fruits are fresh, healthy, and nutritious.

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