Australian summer means warmer temperatures, sunnier days and a wide range of delicious tropical fruits hitting supermarket shelves. From sweet stone fruits to juicy melons and vibrant berries, the summer season brings with it some of the tastiest fruits of the year. Plus, not only are they delicious, but these fruits are also packed with essential vitamins and nutrients that can boost your energy and keep you hydrated under the hot summer sun.
1. Mangoes
Mangoes are the quintessential Australian summer fruit, known for their rich, sweet flavour and vibrant colour. Mangoes are in full season from November to March and are high in vitamin C, fibre, and antioxidants, which makes them not only delicious but also beneficial for your immune system and digestive health.
As a good source of digestion-aiding fibre, mangoes are perfect on their own, added to fresh summer salads, or blended into a smoothie for added creaminess. Look for mangoes that give slightly when squeezed, this means they’re ripe and ready to eat.
2. Watermelons
Watermelon is the ultimate summer thirst-quencher. Packed with 92% water, it’s perfect for staying hydrated on hot days. Available throughout the summer months, watermelons are not only refreshing but also a good source of vitamins A and C, which help support skin health.
Watermelon is perfect for picnics, fruit salads, or simply enjoyed by the slice on a hot day. Plus, don’t forget to enjoy the rind, which has health benefits too, packed with potassium and magnesium, high in fibre, and a great source of citrulline, which is an amino acid that may help improve blood flow. If you’re not keen on eating it raw, you could try pickling, stir-frying, or adding it to a juicer with the rest of the flesh for a vitamin-packed watermelon juice.
3. Peaches and Nectarines
Peaches and nectarines are stone fruits that peak in summer and are both great sources of vitamin C, potassium, and fibre, making them the perfect addition to your summer meals.
Rich in immune-boosting vitamin C, fibre, which aids digestion and versatile for both sweet and savoury dishes, you can enjoy them as a snack, in fruit salads, or grilled for a smoky, caramelised flavour. Peaches and nectarines are also great in smoothies or paired with yogurt.
4. Berries (Strawberries, Blueberries, and Raspberries)
While berries are available year-round, summer is the peak season for strawberries, blueberries, and raspberries in Australia. Packed with antioxidants, fibre, and vitamin C, they’re a fantastic choice for overall health, plus their vibrant colours also add a beautiful pop to any dish.
Fresh berries are perfect for smoothies, desserts, or just enjoying on their own as a healthy snack. For a simple yet delicious treat, toss them in a bowl with a drizzle of honey and a splash of lemon juice or a spoonful of Greek yoghurt for a protein boost.
5. Pineapples
Pineapples are another tropical fruit that starts popping up in supermarkets around the summer months. With their bright, sweet-tart flavour and high vitamin C content, they are perfect for snacking, juicing, or adding to tropical fruit salads.
They also contain bromelain, an enzyme that may help with digestion, making them the perfect finisher to those long summer lunches. Their sweet and tangy flavour adds a tropical touch to any dish, and are perfect eaten fresh, grilled, or even used in savoury dishes like tacos or stir-fries. Make sure to look for pineapples with vibrant green leaves and a sweet aroma.
6. Lychees
Lychees are small, round fruits with a bumpy red skin and a translucent, juicy interior, and are typically available in late spring through summer in Australia, with a refreshing, tropical flavour. Lychees are rich in vitamin C, copper, and potassium, making them a healthy option for boosting your immune system and hydration levels.
These delicious little fruits are perfect for snacking, adding to fruit salads, or incorporating into cocktails and mocktails, and their refreshing, tropical flavour adds a unique touch to any fruit salad.
Protect Your Summer Harvest
Unlike other fruits that are readily available year-round, summer fruits require certain environments to flourish. If you’re trying your hand at growing a crop of summer fruits, it could be a good idea to consider crop insurance services, particularly if you’re aiming for a larger harvest and a stall at summer markets. While summer in Australia is the perfect time to get out and enjoy the weather, it can also be unpredictable. Severe droughts or hailstorms can cause damage to your burgeoning crops, and the season also brings with it a litany of pests that are just as excited to eat your fruits as you are.
