July is peach and watermelon month

July is Peach Month and Watermelon Month. Here are more details about these two colorful fruits.

Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.

Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.

Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.

Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.

Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.

Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.

Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.

When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.

Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.


For more information:
Missouri Families website - Melons are a good value financially and nutritionally

MU Extension - Peaches: From Harvest to Health