The botanical name of Stone Fruits is Drupes and these are biologically indehiscent fruits. Indehiscent fruits mean that on maturity they do not shed their seeds. As we can infer from the name they have a ‘stone’ or a pit in the centre of the skin and thin skin on the outside layer. The rest of the fruits among the stone fruit list is the fleshy and succulent goodness of the fruit.
The fruits in the stone fruit list are usually low in calories and high in macronutrients. The average nutritional value of the fruits in the stone fruit list can be up to 70 calories per cup. The main components of the fruits included in the stone fruit list are Vitamin C, Vitamin A, Potassium, and Calcium. These stone fruits keep cholesterol in check because these stone fruits have a high fibre content.
The stone fruit list includes
- Peaches
- Plums
- Cherries
- Nectarines
- Apricots
- Mangoes
- Lychees
- Coconuts
- Green almonds
- Dates
- Olives
The list of stone fruits that appear in clusters are
- Mullberries
- Blackberries
- Raspberries
These stone fruits are usually found in abundance at the peak of summer roughly between late April till Mid August.
When these stone fruits are ripe, they are soft and tender to the touch and are said to have a very sweet aroma.
They can be stored in a refrigerator if they have become ripe and are not needed to be eaten on the same day however it is necessary to cover them in a plastic or ziplock pouch.
Popular Stone Fruits
1. Peaches
Among the types of stone fruits peaches are best enjoyed when brought from the market nearby and consumed immediately. If the stone fruit is a little bit raw that is slightly green on the sides then it needs to be covered and stored at room temperature for a day or two. Among this list, a large peach has around 68 calories and fulfils ⅕th requirement of Vitamin C and 1/10th requirement of Vitamin A and the mineral potassium. Peach has less amount of fat and is generally rich in essential minerals like copper, manganese Vitamin B3(niacin), Vitamin E and Vitamin K. It also contains constituents like carotenoids such as beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin which is said to be beneficial for the eyes and cardiovascular health. This stone fruit also helps to prevent different metabolic diseases like breast cancer and prostate cancer. The peels of stone fruits like peach are high in antioxidants and should be consumed to reap the maximum benefits of these stone fruits.
2. Plums
Among the list, plums are one of the most delicious, succulent, and juicy and can be consumed when they are fresh as well as when they are dried. These plum stone fruits are rich in anti-inflammatory antioxidants, including phenolic compounds like proanthocyanidins and kaempferol. The anti-inflammatory antioxidant in plum stone fruit prevents damage caused by free radicals and also helps to reduce the chances of progressive illnesses like neurodegenerative and cardiovascular disease.
When did the plum stone fruit provide concentrated doses of the same nutrients found in the fresh plum stone fruit and are equally good sources of nutrition, if not better? It has been proven by scientists that eating dried plum stone fruits increases bone mineral density, relieves constipation, and reduces blood pressure. Two plum stone fruits have a nutritional value of 60 calories with generous doses of Vitamin A Vitamin C and Vitamin K.
3. Cherries
Cherries are among the small stone fruits and are consumed by many owing to their sweet flavour. The small stone fruit is nutrient-dense and is high in fibre, Vitamin C, and potassium which have many health benefits. Vitamin C in small stone fruit cherries keeps the immune system in check and helps to maintain healthy skin while potassium helps in muscle contraction, nerve function, and blood pressure regulation. The dietary fibre in this small stone fruit cherry promotes favourable bowel movements and ensures gut health. Vitamin B, manganese, copper, magnesium, and Vitamin K are some of the macronutrients in small stone fruit cherries.
4. Dates
Dates are among the types of stone fruits that can be consumed in fresh as well as dried form. The fresh form of this small stone fruit has fewer calories than dried fruit. Among the type of stone fruits, this small stone fruit is high in essential nutrients like Vitamin A and Vitamin K along with potassium and magnesium. The nutritional value of this type of stone fruit is 100 grams this stone fruit provides 282 calories. This small stone fruit is an excellent snack in between meals and can be topped with warm milk for the best health benefits.
5. Apricots
Apricots are among the types of stone fruits that are similar to peaches but are smaller in size and that is why they are called small stone fruits. These small stone fruits can be consumed fresh as well as dry fruits. These small stone fruits contain 87 calories apiece and are packed with Vitamin C, Vitamin A and potassium. The chemical constituents in these small stone fruits are catechins, flavonoid phytonutrients that have anti-inflammatory benefits and help in digestion, and maintaining healthy skin and bones. The fried form of this small stone fruit has a relatively higher concentration of Vitamin A, Vitamin E and iron that fulfils ¼th of the daily requirements of these micronutrients.
Benefits of Stone fruit
- Different types of stone fruits are robust in Vitamin C, a potent antioxidant that helps build an H3 immune system
- Vitamin C present in these stone fruits play a key role in collagen production within various skin layers.
- Stone fruits like apricots, peaches and nectarines may help to sharpen eyesight as they contain carotenoids which are a precursor to Vitamin A.
- The fibre content in these stone fruits may reduce cholesterol levels while the antioxidant properties of varied micronutrients can further protect against arterial damage.
- These fruits promote bowel regularity, reduce haemorrhoid risk and even protect against certain cancers.
- it help to reduce muscle pain
- Cherries which are a type of stone fruit are rich in melatonin which is the byproduct of serotonin and helps to induce sleep by controlling the body’s sleep and wake cycles.
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