One of the sweetest things about summer is that, in Canada, fruit is in season and at its best. Colourful and bursting with flavour, we have ample opportunity to increase our health while supporting local fruit producers.

Fruit is the perfect answer to the sweet tooth because its sugars come perfectly balanced with a host of nutrients, fibre and pure water. Most fruit contains 80- to 95-percent water to help keep our cells hydrated under the summer sun. All fruit contains soluble fibre, known to help lower blood cholesterol levels, increase heart health and keep the colon clean. Low in calories, sodium and fat, fruit, when eaten whole and fresh, is an excellent part of a wholesome, health-promoting diet.

In addition to their significant amounts of vitamins and enzymes, the beautiful rich colours of fruit tell us that they are chalk full of protective phytonutrients-the naturally-occurring substances that give fruits their colour and offer potent protection from disease and the harmful effects of aging. Deep-co-loured fruits such as blueberries, for example, are especially rich in antioxidants.

It makes sense to buy local fruit as it is ready, and at its nutritional peak, instead of fruit picked early and shipped many miles. Enjoying locally grown fruit will, of course, also support the environment and local farmers. Purchasing organic fruits will offer even more nutrients and additional protection for our health and that of the planet.

With so many benefits to gain from fruit, it's surprising that less than one in five Canadians eats the recommended servings of fruit each day (Ipsos Reid/CTV/Globe and Mail poll: Canadians and Eating, July, 2002).

Head to the farmers' market to buy some local fruit, share a favourite berry pie or crumble recipe, and enjoy the natural sweetness of summer with all the benefits that come with it.

Cool Berry Desert
2 cups (500 mL) fresh organic berries
1/3 cup (75 mL) unpasteurized, raw, organic honey
2 cups (500 mL) plain, organic yogurt

Combine all ingredients in a blender and blend until smooth. To serve as a drink (in a fancy glass) add more berries to blender. To eat as a dessert, add more yogurt. Serve with a few whole berries on top. If it's morning you can call this dessert breakfast, simply add 2 tablespoons of freshly ground flaxseed for an extra health
kick. Serves 2 – 4.

Fruit Tips
Since many of the vitamins in fruits are water-soluble, and since mould grows more easily on damp foods, it's best to wash fruit just before serving and eating.

Strawberries are an excellent source of vitamin C (81 mg per cup).

Just one apple provides more fibre (approx 3.5g) than a serving of bran cereal.

Blueberries and bilberries are excellent foods for eye health because of their high vitamin A content and all
of the potent, disease-fighting phytonutrients found in their colourful skins.

Cherries have long been considered a healing and helpful fruit for easing the symptoms of gout, rheumatism
and arthritis due to their anti-inflammatory properties.

One apricot boasts more than 914 International Units (IU) of vitamin A, which is necessary for healthy summer
skin and hair.

Sandra Tonn is a registered holistic nutritionist, natural health writer and speaker, whole foods nutrition teacher, and certified hatha, yin, and kids yoga instructor. www.sandratonn.com

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