Top 6 Stone Fruits or Drupes & Their Health Benefits

Stones fruits, also known as Drupe, are delicious fruits having soft and sweet flesh and a hard seed that resembles a stone. These stone fruits or Drupe are absolutely delicious and they are known to be highly nutritious and offer numerous health benefits. Let us know about some of the top stone fruits in the following array of the article.

Top 6 Stone Fruits or Drupes & Their Health Benefits

Top 6 Stone Fruits or Drupes

Cherries, plums, peaches, litchi, apricots and mangoes are some of the top stone fruits that can be included in your daily diet so as to get the best benefits out of them. Let us take a look on each of them below.

  1. Cherries:

    Cherries are one of the most loved varieties of stone fruit because of their sweet and complex flavor and rich flavor. Well, it is not just about its taste or color, but cherries are also known for offering an array minerals, vitamins as well as potential plant compounds.

    One cup or 154 g of pitted, fresh cherries offers 97 calories, 25 g of carbohydrates, 2 grams of protein, 3 grams of fiber, 0 grams of fat, 18% of the RDI vitamin C, and 10% of RDI potassium.(1)

    Cherries are also rich source of magnesium, copper, manganese, and vitamin K and Vitamin B6 and are also packed with all potential antioxidants like pocyanidins, anthocyanins, hydroxycinnamic acids, and flavonols.(2)

    These powerful antioxidants play a lot of important roles in our body, such as protecting our cells from getting damaged caused by molecules called free radicals and also in reducing inflammatory processes that might increase your risk of some chronic diseases.(3)

    A 28-day study conducted in 18 people has found that those people who ate just 280 grams or below 2 cups of cherries every day had a significant reduction in various markers of inflammation, such as interleukin 18 (IL-18), C-reactive protein or CRP, and endothelin 1.(4)

    Having high levels of CRP or inflammatory markers; has been linked with an increased risk of specific conditions, like neurodegenerative diseases, heart diseases and type-2 diabetes. So, reducing inflammation is very much essential for your health.(5)

    There are many other studies that indicate that consuming cherries might improve sleep, help in regulating levels of blood sugar and also reduce post-exercise muscle soreness, high blood pressure, high cholesterol and arthritis-related symptoms.

    So, why not enjoy this refreshing and delicious stone fruit or drupe and take the best benefits out of it?

  2. Peaches:

    One more top stone fruit or drupe is the peach fruit. Peaches are highly delicious and have been cultivated all around the world throughout history, as far back as the time of 6000 BC(6) Peaches are known for their delicious taste and also for the exclusive health benefits that they provide.

    Peaches are low in calories but high in nutrients. One large peach or 175 grams of the fruit offers 68 calories, 17 grams of carbohydrates, 2 grams of protein, 3 grams of fiber, 0 grams of fat, 19% of the RDI Vitamin C, 11% of the RDI of Vitamin A, and 10% of RDI Potassium.(7)

    These stone fruits are also known for their rich content of minerals like copper, manganese, vitamin B3 or niacin, vitamin E, and vitamin K.

    Moreover, they are also loaded with carotenoids, like beta carotene, lutein, lycopene, zeaxanthin, and cryptoxanthin.(8)

    The plant pigments named Carotenoids give peaches their vibrant color and they have got anti-inflammatory and antioxidant effects and also might protect against conditions such as eye diseases and cancers.

    You also need to note that peels of peaches might contain up to 27 times more antioxidants than the stone fruit itself. So, it is essential for you to eat even the peel of peaches to get optimal benefits.(9)

  3. Litchi:

    One more top stone fruit or drupe is litchi that is known for its distinctive flavor and its texture. Litchi is sweet with white flesh and it is protected by an inedible pink-color skin that gives the fruit a distinctive look.

    Single cup or 190 grams of fresh litchi offers 125 calories, 31 grams, 2 grams of protein, 3 grams of fiber, 1 gram of fat, 226% of the RDI of vitamin C, 7% of the RDI of folate, and 10% of the RDI of vitamin B6.(10)

    Litchi also contains fair amounts of vitamin B2 of riboflavin, potassium, phosphorus, and copper. The stone fruit is especially rich in vitamin C that is a nutrient important for immune system, bones, and skin.(11)

    In addition to this, litchi offer phenolic compounds, such as rutin, chlorogenic acid, epicathechin, caffeic acid, and gallic acid; all of which have got potential antioxidant properties.(12)

    It was found from animal studies that these compounds reduce inflammation and oxidative stress, particularly related to liver damage, in a significant manner.

    So, you can add this stone fruit to your daily diet. Simply peel off and enjoy the fruit or add it to smoothies or fruit salads.

  4. Apricots:

    Apricots are small and orange colored stone fruits that are loaded with various health-promoting nutrients and plant compounds.

    A single cup or 165 grams of sliced apricots offer 79 calories, 10 grams of carbohydrates, 1 gram of protein, 3 grams of fiber, 0 grams of fats, 27% of the RDI of Vitamin C, 64% of RDI of Vitamin A, and 12% of the RDI of potassium.(13)

    Moreover, apricots are also rich in a lot of B vitamins, and also vitamin A and vitamin K.

    Fresh and dried apricots are particularly loaded with beta carotene that gets converted into vitamin A in the body. It has got significant health effects, and apricots are quite delicious way to reap the health benefits of the potent pigment.(14)

    Animal studies in apricots have shown that rich concentration of beta carotene and several other potential plant compounds in the stone fruit protects cells against oxidative damage, generally caused by free radicals or the reactive molecules.

    In addition to this, apricots might also improve the rate at which food moves through our digestive tract, thus relieving any kind of digestive issues, such as acid reflux.

    One study conducted in 1303 people having GERD found that those who consumed apricots regularly experienced an improved level of digestion and significantly fewer symptoms of GERD, than compared to those who did not eat the stone fruit or drupe.(15)

    You can add apricot to your daily diet directly or can add it to sweet recipes like salads.

  5. Plums:

    Plums are juicy stone fruits that are small in size yet are packed with really impressive nutrients.

    One serving or two 66-grams of plums offer 60 calories, 16 grams of carbohydrates, 1 gram of protein, 2 grams of fiber, 0 grams of fats, 10% of the RDI of vitamin A, 20% of the RDI of vitamin C, and 10% of RDI of vitamin K.(16)

    These stone fruits are high in anti-inflammatory antioxidants, which include the phenolic compounds like Kaempferol and Proanthocyanidins.(17)

    These phenolic compounds are known to protect your cells from any damage caused by free radicals and might also reduce the risk of various illnesses, such as neurodegenerative conditions and heart diseases.

    The dried plums, called the prunes offer concentrated doses of nutrients found in fresh plums, and several health benefits in a lot of ways.

    Studies have shown that eating prunes or the dried plums might increase bone mineral density, reduce blood pressure, and relieve constipation.

    You can add fresh plums to various dishes like salads and yogurt or can take them as it is and enjoy the delicious stone fruits with extensive health benefits.

  6. Mangoes:

    Now, who doesn’t love mangoes? In fact most of us love this stone fruit. These stone fruits(drupes) are bright in color that is enjoyed worldwide because of its juiciness and sweet taste. But mangoes are not just about their sweet taste or juice; they are also about their impressive levels of nutrients that make them real health fruits for us.

    One mango or 207 grams of the mango provides 173 calories, 31 grams of carbohydrates, 1 gram of protein, 4 grams of fiber, 1 gram of fat, 96% of RDI of vitamin C, 32% of the RDI of vitamin A, and 12% of the RDI of vitamin E.(18)

    Apart from these above mentioned nutrients, mangoes are also known to be a good source of B vitamins, vitamin K, minerals like potassium, magnesium, and copper.

    Mangoes are also packed with antioxidants, such as carotenoids, anthocyanins, and vitamin C and vitamin E.

    Though the peel of mango is usually discarded, studies have shown that the mango skin is highly nutritious and is packed with fiber, minerals, antioxidants, and various vitamins. Ellagic acid, mangiferin, and Kaempferol are the antioxidants present in the mango peel.

    Mangoes are known to promote healthy digestion.

    One study conducted in people having chronic constipation observed that eating 300 grams or 2 cups of sliced mangoes regularly significantly improved the frequency of stool and also stool consistency and it also reduced intestinal inflammatory markers, as compared to an equal dose of a fiber supplements.(19)

    Animal studies have indicated that eating mangoes might protect against certain types of cancers, bowel diseases, and metabolic syndrome. However, research in human is required to confirm these potential health benefits.

    Mangoes can be enjoyed fresh, or can be used in smoothies and fruit salad, or yogurt.

Take Away:

So, stone fruits such as plum, cherries, peaches, mangoes, litchi, and apricots offer an abundance of nutrients that can actually help you improve your overall health in various ways. So, why not try adding these fruits to your diet and improve your health in a significant manner while actually enjoying their sweet taste?

References:

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