Vanessa McNamara, a dietitian at The Travelling Dietitian, tells you why these seasonal picks are great snacks.
Tropical Fruit: Pineapple
A single wedge contributes to about 60 per cent of your recommended daily intake of vitamin C, which is necessary for the growth and repair of tissues. And as the fruit contains bromelain, an enzyme that breaks down protein, adding its juice to meat marinades makes roasts extra tender.
Peak Season March through September
Per 100g (about 1 thick wedge) 50kcal
Tropical Fruit: Jambu (Rose Apple)
Made up of 93 per cent water, the refreshingly succulent jambu has a liquid-to-flesh ratio similar to that of watermelon. Munch on this low-cal snack to boost your fluid intake.
Peak Season May to September, November to March
Per 100g (about 1½ rose apple) 25kcal
Tropical Fruit: Longan
Low in fat, calories and sodium, but high in vitamin C, each tiny orb packs a punch to the palate with its sweet, chewy flesh. You also get 82.75g of water per 100g serving.
Peak Season July through September
Per 100g (about 11 longans, without skin) 60kcal
Tropical Fruit: Guava
Swopping an orange for a guava can give you up to four times more vitamin C. It’s also a great source of antioxidants, carotenoids and polyphenols that will help give your immune system a boost.
Peak Season August to October, February to March
Per 100g (about ½ guava) 68kcal
Tropical Fruit: Passion Fruit
One cup of these pulp-covered seeds gives you 25g of digestion-enhancing fibre – what every woman should eat daily. Wait for the fruit to ripen. The more wrinkled it is, the stronger the flavour, and the higher its nutrient content.
Peak Season March through December
Per 100g (about 2 passion fruits, without skin) 97kcal
Tropical Fruit: Mangosteen
This “queen of tropical fruits” is much loved for its succulent, sometimes tangy, pulp that’s rich in xanthones, a powerful antioxidant that’s said to reduce the risk for cardiovascular disease and several cancers.
Peak Season May through September
Per 100g (about 1½ mangosteens, with skin) 8.6kcal
Tropical Fruit: Dragon Fruit
The tiny seeds are rich in linoleic acid, a heart-friendly polyunsaturated fat. At 1.5 per cent, the fruit has a higher fat content than its counterparts, but is still considered a low-fat food.
Peak Season June through November
Per 100g (about ½ dragonfruit, without skin) 35kcal
Tropical Fruit: Star Fruit
Sweet, and sometimes sour, the crunchy fruit and its peel, are rich with dietary fibre and vitamin C – each 100g serving helps you hit half your daily needs. Studies show that a higher intake of C can lower your chances of developing gout.
Peak Season April to June, October to December
Per 100g (about 3 slices) 31kcal