It’s time to get tropical; summer is here! In this article, we’re exploring the healthiest tropical fruits to nosh on all season long.
There’s nothing like the flavor of tropical fruit to take your taste buds on a vacation… even if a beach or a kiddie pool is nowhere in sight. Summer tends to be the best time of year to enjoy these ripe goodies, not only for maximum freshness and flavor, but also a bounty of nutritional benefits. “My favorite benefit of eating seasonally is that you’re typically getting fruits (and veggies) that are picked at their peak, so you’re getting the most nutritional value,” says Gaby Vaca-Flores, RDN, senior education and scientific affairs manager at HUM. “Summer fruits are also fresher and sweeter in the warmer months, but can taste bland and in some cases sour when they’re out of season.”
Ahead, see what tropical fruits get the RD’s seal of approval and what benefits they offer to accelerate your health and wellness goals. And later: A new and convenient way to get some of these flavors year-round, with fewer cravings and anti-bloating benefits, to boot.
Tropical Fruit Benefits
“Warmer months offer many delicious tropical fruit options,” says Vaca-Flores. “Not only do they add natural sweetness to your diet, but they also deliver a ton of nutritional value, including antioxidants, enzymes, phytonutrients, vitamins, and more.”
Here’s a quick breakdown of what you can anticipate from each:
1. Pineapple
This tart, vibrant, and famously prickly fruit tops the list of tropical fruits worth enjoying this summer. It doesn’t just offer a unique tang; it’s also an overachiever for digestion. “Pineapple is rich in bromelain, an enzyme that digests protein and eases bloating,” Vaca-Flores shares. (Loyal HUM customers are likely familiar with this digestive enzyme, as it’s a star ingredient in the Flatter Me lineup.)
Per one review, pineapple also provides “considerable” amounts of bioactive compounds, fiber, and minerals, while also offering anti-inflammatory and antioxidant effects.
2. Passion fruit
Passion fruit is high in polyphenolic compounds, thus offering anti-inflammatory, antioxidant, and even anti-cancerogenic effects. Research suggests that passion fruit may even have the potential to help prevent cardiovascular disease.
But that’s not all. “This tropical fruit is high in fiber, making it great for supporting digestion and regularity,” Vaca-Flores adds.
3. Blackberries
Perhaps less popular than the likes of strawberries, blueberries, and raspberries, blackberries shouldn’t be missed in your produce hauls this summer. “They’re loaded with antioxidants that help fight skin-damaging free radicals,” Vaca-Flores shares.
Per the Cleveland Clinic, one cup clocks in at just 62 calories and 13 carbs. Additional benefits of blueberries include:
- Boosting immune function
- Supporting digestion
- Promoting healthy blood sugar levels
- Bolstering brain function
4. Papaya
Papaya is another tropical fruit with no shortage of benefits. For starters, it contains papain, a digestive enzyme that helps to break down dietary protein. One small papaya offers just shy of 3 grams of fiber, or about 10 percent of the fiber RDA for women.
“Papaya also delivers vitamin C, an important nutrient for immune and skin health,” Vaca-Flores adds.
5. Mango
Originally hailing from Asia, mangos are the most commonly produced tropical fruit. Mangos are abundant in diverse bioactive compounds, including mangiferin, a “natural miracle” boasting a range of biological properties, including antioxidant, anti-aging, anti-viral, anti-diabetic, anti-cancer, and immunomodulatory effects.
On top of benefiting your overall health and well-being, mango also has the potential to improve your complexion (think: breakouts, fine lines, wrinkles, and additional signs of aging). “Mango is a good source of vitamin A, a nutrient that supports skin cell turnover,” says Vaca-Flores.
The Takeaway on Tropical Fruits
Summer is arguably the best time of year to lean into seasonal produce, especially when you’re able to slice up and bite into delectable tropical fruits. They won’t only satisfy any cravings for sweets, but also provide heaps of micronutrients, a solid dose of fiber, and a range of health-promoting perks. Aim to eat them all—whether solo, mixed together, or topped onto the likes of yogurt, granola bowls, chia pudding, and smoothies—to reap the greatest benefits.
Want more tropical fruit flavor 365 days a year? How about extra support against bloating and cravings? If so, you’re in for a sweet treat: HUM’s best-selling Flatter Me Fiber is now available in a delicious new Passion Fruit Pineapple flavor. Keep it handy so your cravings stay officially OOO—no matter if you’re desk-side or actually basking in the sun.