This article is an attempt to introduce some exotic fruits with a pit that they possess. These fruits might not be as popular as their counterparts, but they are equally healthy, fulfilling and nutritious. Learn more about all the stone fruit health benefits below.
It’s worth knowing which edible fruits with seeds or pits. If you are sensitive to certain foods, seeds and pits can present a problem. This article will help you ensure that you’re not left eating single servings of fruit with seeds or pits on a regular basis. This article lists the healthiest stone fruit options to quench your sweet tooth.
Fruits With A Pit
While watermelon is often the fruit most synonymous with hot summer days, come midsummer you’ll begin to see peaches and nectarines, preceded by cherries and apricots in the spring. What do all these juicy fruits have in common? They’re stone fruits. Get to know these fleshy fruits, and discover top-rated recipes for cooking with them.
What Is Stone Fruit, Exactly?
Stone fruits get their name from the pit or “stone” in their center that is encased in a fleshy outer area. Also known as drupes, stone fruits tend to have thin skins that may be fuzzy or smooth. The pit is actually a large seed, and stone fruits can be either clingstone or freestone depending on how easily the flesh pulls away from the seed. Since most stone fruits won’t ripen after being harvested, they’re picked at their peak and only good for a small window of time. This makes them highly seasonal, with different stone fruits arriving at different seasons.
When picking stone fruit, don’t be afraid of a few bruises as this indicates a ripe, tasty fruit that may actually be better than a hard, spotless one. If you want to test the ripeness of a stone fruit without squeezing (and bruising) them, their smell is a great indicator of ripeness-the more aromatic the better. There’s a lot of variety within stone fruits, and a few might surprise you. Read on to learn about 14 common types of stone fruits, and ways to cook with them.
Fruits With A Pit
1. Peaches
One of the most popular stone fruits, peaches have a furry skin and a large pit. Like some other stone fruits, they can come in either clingstone or freestone and white or yellow varieties. They can even come in flat, round varieties that resemble donuts. No matter what kind of peach you go with, they’re great for grilling, or adding to cobblers and pies. They’ll show up at your farmers market midsummer and continue until the beginning of fall-be sure to get them while they’re ripe!
“This is the most delicious peach pie recipe out there, but the trick to push it over the top is to make a homemade pie crust,” says reviewer Laura M.
2. Plums
Plums have a thin, smooth skin and super juicy flesh, so a napkin is always a good idea if you’re eating them raw. Toss plums in salads, or bake with them to really bring out their flavor. Red, black, or yellow-plums come in a variety of colors. The best thing about plums? They have a long growing season (spring through early fall), giving you all the more time to cook with them.
3. Cherries
Cherries are the first stone fruit to make an appearance in spring, and they range anywhere from sour and tart to sweet and tender. Sour cherries are best for pies and other desserts-try to get them at their peak in July and August. Sweet cherries are perfect for snacking, and they’re high in melatonin, making them a great late night snack when you need some serious shuteye.
Recipe creator Miranda Williams says, “This is a delicious cherry cobbler made with fresh cherries instead of canned. It may take a little longer to make because you need to pit the cherries, but it is well worth it when you taste the finished product.”
4. Nectarines
Nectarines are very similar to peaches, just without the fuzzy skin. They’re also firmer, resembling the texture of an apple. Like peaches, nectarines can be freestone, clingstone, or semi-freestone. Use them interchangeably with peaches-for grilling, baking, salad toppings, or simply eating out of hand.
5. Apricots
Apricots resemble peaches and nectarines, but tend to be smaller in size. Their flavor is tart, but their texture is rich and creamy. Apricots tend to be popular for making jam or drying, as their skin is rich in pectin (which gives jams and jellies their thick consistency). Like other stone fruits, ripe apricots are perfect for baking.
6. Mangoes
Despite not having a large pit, mangoes are also classified as stone fruits. Ripe mangoes will give off a sweet scent, and tend to be heavier than unripe ones. These tropical fruits are best enjoyed fresh on a salad or in a smoothie.
Reviewer EDONNELLY says, “It’s really great if you make it early so that the flavors blend. Another great tip is to squeeze out the remaining juice from the pit of the mango-it adds tons of flavor!”
7. Lychees
If you’ve ever seen lychees before, it’s hard to forget their distinct appearance. They kind of resemble a dried out strawberry with their bumpy, reddish-pink exterior and translucent flesh. Their taste has been described as a cross between a grape and a pear, and they are often used in cocktails like martinis or mojitos.
8. Raspberries
Raspberries are actually not berries after all, they’re stone fruits! They’re actually aggregates of drupelets, meaning each raspberry is a cluster of tiny stone fruits that contain pits (you know, those things that get stuck in your teeth). Raspberries are extremely versatile, pairing well with chocolate for decadent desserts or perfectly complementing savory foods like pork.
“I made this for my sister-in-law’s birthday and it was heavenly! It has a creamy texture with undertones of white chocolate and raspberry. My sister-in-law said it tasted ‘professional,'” says reviewer Karen M.
White Chocolate Raspberry Cheesecake
In this video, you’ll see how to create a beautiful white chocolate raspberry cheesecake. If you’re a cheesecake fan, you’ll want to try this 5-star recipe worthy of the best restaurants.
9. Blackberries
Like raspberries, blackberries are also mistaken for something they’re not. Blackberries too are aggregates of drupelets, meaning each individual ball has a tiny pit inside. Their season if fairly short: midsummer to early fall. But they’re perfect for freezing and using year round in smoothies and baked goods!
Chef John says, “Actually any berry will work in this recipe (even frozen, if you must), but the dark, sweet blackberries are my favorite. Served barely warm, with a scoop of vanilla ice cream, it just doesn’t get much better than this.”
10. Mulberries
Like the other berries on the list, mulberries are also just clusters of tiny drupes. They resemble elongated blackberries, and come in a range of colors from deep purple to bright reddish-pink and even white. Mulberries grow on trees, and more often than not you won’t find them in a grocery store, but you might find them in your backyard. There’s a lot you can do with them: bake them into a pie, make them into jam, or freeze them and use them for everything from ice pops to smoothies.
Healthiest Stone Fruit
Aside from being absolutely delicious, cherries, peaches, and plums have another thing in common: they’re all stone fruits.
Stone fruits, or drupes, are fruits that have a pit or “stone” at the center of their soft, juicy flesh.
They’re highly nutritious and offer an array of health benefits.
Here are 6 delicious and healthy stone fruits.
1. Cherries
Cherries are among the most loved varieties of stone fruit due to their sweet, complex flavor and rich color.
Aside from their delicious taste, cherries offer an array of vitamins, minerals, and powerful plant compounds.
One cup (154 grams) of pitted, fresh cherries provides
- Calories: 97
- Carbs: 25 grams
- Protein: 2 grams
- Fat: 0 grams
- Fiber: 3 grams
- Vitamin C: 18% of the Reference Daily Intake (RDI)
- Potassium: 10% of the RDI
Cherries are also a good source of copper, magnesium, manganese, and vitamins B6 and K. Plus, they’re packed with powerful antioxidants, including anthocyanins, procyanidins, flavonols, and hydroxycinnamic acids
These antioxidants play many important roles in your body, including protecting your cells from damage caused by molecules called free radicals and reducing inflammatory processes that may increase your risk of certain chronic diseases
One 28-day study in 18 people found that those who ate just under 2 cups (280 grams) of cherries per day had significant reductions in several markers of inflammation, including C-reactive protein (CRP), interleukin 18 (IL-18), and endothelin-1
Having high levels of inflammatory markers, such as CRP, has been associated with an increased risk of certain conditions, including heart disease, neurodegenerative illnesses, and type 2 diabetes. Thus, reducing inflammation is important for your health
Other studies indicate that eating cherries may improve sleep, help regulate blood sugar levels, and reduce post-exercise muscle soreness, high cholesterol levels, blood pressure, and arthritis-related symptoms
Cherries are not only exceptionally healthy but also versatile. They can be enjoyed fresh or cooked in a variety of sweet and savory recipes.
SUMMARYCherries are a delicious type of stone fruit that offers an impressive nutrient profile. They’re also packed with potent anti-inflammatory antioxidants, including anthocyanins and flavonols.
2. Peaches
Peaches are delicious stone fruits that have been cultivated around the world throughout history, as far back as 6,000 BC
They’re prized not only for their delicious taste but also for a host of health benefits.
These sweet stone fruits are low in calories yet high in nutrients. One large (175-gram) peach provides
- Calories: 68
- Carbs: 17 grams
- Protein: 2 gram
- Fat: 0 grams
- Fiber: 3 grams
- Vitamin C: 19% of the RDI
- Vitamin A: 11% of the RDI
- Potassium: 10% of the RDI
Peaches are also high in copper, manganese, and vitamins B3 (niacin), E, and K. Additionally, they’re loaded with carotenoids, such as beta carotene, lycopene, lutein, cryptoxanthin, and zeaxanthin
Carotenoids are plant pigments that give peaches their rich color. They have antioxidant and anti-inflammatory effects and may protect against conditions like certain cancers and eye diseases.
For example, research shows that people who eat carotenoid-rich diets are at a lower risk of developing age-related macular degeneration (AMD), an eye disease that impairs your vision
Additionally, carotenoid-rich foods like peaches may protect against heart disease, type 2 diabetes, and certain cancers, including of the prostate
Note that peach peels may contain up to 27 times more antioxidants than the fruit, so make a point of eating the peel for maximum health benefits.
SUMMARYPeaches are excellent sources of carotenoids, which are plant pigments that may offer protection against heart disease, AMD, diabetes, and certain cancers.
3. Plums
Plums are juicy, scrumptious stone fruits that, though small in size, pack an impressive amount of nutrients.
A serving of two 66-gram plums provide
- Calories: 60
- Carbs: 16 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 2 grams
- Vitamin C: 20% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin K: 10% of the RDI
These jewel-toned fruits are high in anti-inflammatory antioxidants, including phenolic compounds, such as proanthocyanidins and kaempferol
Phenolic compounds protect your cells from damage caused by free radicals and may reduce your risk of illnesses, such as neurodegenerative conditions and heart disease
Prunes, which are dried plums, provide concentrated doses of the nutrients found in fresh plums, and many benefit your health in a number of ways.
For example, studies indicate that eating prunes may increase bone mineral density, relieve constipation, and reduce blood pressure
Fresh plums can be enjoyed on their own or added to dishes like oatmeal, salads, and yogurt. Prunes can be paired with almonds or other nuts and seeds for a fiber- and protein-rich snack.
SUMMARYPlums are highly nutritious and can be eaten fresh or in their dried form as prunes.
4. Apricots
Apricots are small, orange fruits that are packed with health-promoting nutrients and plant compounds.
One cup (165 grams) of sliced apricots provides
- Calories: 79
- Carbs: 19 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 3 grams
- Vitamin C: 27% of the RDI
- Vitamin A: 64% of the RDI
- Potassium: 12% of the RDI
These sweet fruits are also high in several B vitamins, as well as vitamins E and K.
Fresh and dried apricots are especially rich in beta carotene, a carotenoid that is converted into vitamin A in your body. It has powerful health effects, and apricots are a delicious way to reap the benefits of this potent pigment
Animal studies show that the high concentration of beta carotene and other powerful plant compounds in apricots protects cells against oxidative damage, which is caused by reactive molecules called free radicals
Additionally, apricots may improve the rate at which food moves through your digestive tract, potentially relieving digestive issues like acid reflux.
A study in 1,303 people with gastroesophageal reflux disease (GERD) found that those who ate apricots daily experienced improved digestion and significantly fewer GERD symptoms, compared to those who did not
Apricots are delicious on their own or can be added to savory and sweet recipes, such as salads or baked goods.
SUMMARYApricots are packed with nutrients and may benefit your health by providing antioxidants and improving digestion.
5. Lychee
Lychee, or litchi, is a type of stone fruit sought after for its distinctive flavor and texture.
The sweet, white flesh of this stone fruit is protected by a pink, inedible skin that gives it a distinctive look.
One cup (190 grams) of fresh lychees provides
- Calories: 125
- Carbs: 31 grams
- Protein: 2 grams
- Fat: 1 gram
- Fiber: 3 grams
- Vitamin C: 226% of the RDI
- Folate: 7% of the RDI
- Vitamin B6: 10% of the RDI
Lychees also contain good amounts of riboflavin (B2), phosphorus, potassium, and copper.
These stone fruits are especially high in vitamin C, a nutrient critical for your immune system, skin, and bones
Additionally, lychees provide phenolic compounds, including rutin, epicatechin, chlorogenic acid, caffeic acid, and gallic acid, all of which have powerful antioxidant properties
According to animal studies, these compounds significantly reduce inflammation and oxidative stress, especially related to liver damage.
In a 21-day rat study, treatment with 91 mg per pound (200 mg per kg) of body weight of lychee extract per day significantly reduced liver inflammation, cellular damage, and free radical production, while increasing antioxidant levels like glutathione
Another study found that rats with alcoholic liver disease that received lychee extract for 8 weeks experienced significant reductions in liver oxidative stress and improvements in liver cell function, compared to a control group
Lychee fruits can be peeled and enjoyed raw or added to salads, smoothies, or oatmeal.
SUMMARYLychees are nutritious stone fruits that are high in vitamin C and phenolic antioxidants. Animal studies show that they may benefit liver health, in particular.
6. Mangoes
Mangoes are brightly colored, tropical stone fruits enjoyed around the world for their juiciness and sweet taste. Many varieties exist, all of which are highly nutritious.
One mango (207 grams) provides:
- Calories: 173
- Carbs: 31 grams
- Protein: 1 gram
- Fat: 1 gram
- Fiber: 4 grams
- Vitamin C: 96% of the RDI
- Vitamin A: 32% of the RDI
- Vitamin E: 12% of the RDI
Aside from the nutrients listed above, mangoes are a good source of B vitamins, vitamin K, magnesium, potassium, and copper.
Like other stone fruits in this article, mangoes are loaded with antioxidants, including anthocyanins, carotenoids, and vitamins C and E
Though its peel is often discarded, studies show that mango skin is highly nutritious and contains fiber, minerals, vitamins, and antioxidants, such as ellagic acid, kaempferol, and mangiferin
Because mango is a high-fiber fruit, it has been shown to promote healthy digestion.
A study in people with chronic constipation observed that eating about 2 cups (300 grams) of mango daily significantly improved stool frequency and consistency and reduced intestinal inflammatory markers, compared to an equal dose of a fiber supplement
Animal studies also indicate that eating mangoes may protect against bowel diseases, certain cancers, and metabolic syndrome. Still, research in humans is needed to confirm these potential benefits
Mangoes can be enjoyed fresh, in fruit salads and smoothies, atop oatmeal and yogurt, or turned into delicious salsas.
Fruits with Seeds or Pits
a pit is the part of the fruit that gives the seed protection until its time when it can start to grow.
It’s the inner layer of the fruit’s (some of the fruits) pericarp that’s generally hard.
Yet, only some fruits have a pit.
While there can only be one pit in fruit, many seeds can be contained in a single fruit, which is a key differentiating factor between a seed and a pit. For instance, a Mango contains a pit while an apple has got seeds.
Other fruits with pits include dates, plums, and olives.
Other several fruits have seeds and pit as well, for instance, the apricot, peach, and plum. In this case, The pit protects the seed until it can start to grow.
Many other fruits that only contain the seed will grow when the conditions are right.
Like some seeds, also some of the pits are eatable and include several nutrients.
For example, are date and avocado pits. It is widely accepted that pits have demonstrated more anti-viral effects than seeds.
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There is no laboratory proven efficacy. In The more significant part of this research, the conclusions are taken from the lore of herbs and the ethnic tales from places you can find these kinds of fruits originate.
It’s important to say that pits should be consumed with caution and cause they cannot replace conventional medicine to treat illnesses.
Interestingly, cherry pits are known to be poisonous when chewed in large numbers, as opposed to swallowing them all.
Like apple seeds, cherry pits are well-known to contain some amount of cyanogenic acids.
If you Accidentally ate these pits, don’t worry, there harmful as the body can detoxify the toxins in smaller quantities.
Fruits With Seeds Or Pits Summery
a pit is the part of the fruit that protects the seed until growth time, while a seed is an ovule containing an embryo.
While Seeds can be many or one in fruit while pits are always one.
Everything You Need to Know
With the arrival of summer, you’ve probably heard a thing or two about so-called stone fruits. But you may be wondering:
What is a stone fruit anyway?
If you’ve ever enjoyed a peach or cherry, you’ve eaten a stone fruit. This family of produce, also known as drupes, are named for the pit, or “stone,” found in the fruit’s center.
Common stone fruits include peaches, nectarines, apricots, plums, pluots, cherries, mangos, dates, blackberries, raspberries, and coconuts. Blackberries and raspberries are actually clusters of tiny drupes, each containing their own seed.
Additionally, coconuts are technically drupes because they have three layers, the inmost of which is a seed. The part that we typically buy at the store and consume is actually the “pit” of the coconut.
There are two subcategories of stone fruits– clingstone and freestone– based on how easily the pit separates from the flesh. Freestone pits are not fully attached to the flesh, so they fall out easily. Whereas clingstone pits require a little more elbow grease to remove.
On that note, how do you get the pit out?
Some drupe seeds are edible, like blackberries, but others must be pitted before enjoying. Freestone fruits are easy, as the pit should pop right out once you bite or cut into the fruit enough to expose it. However, clingstones can be trickier.
For larger fruits that are in season now, such as peaches, nectarines, and apricots, follow these instructions:
- Using a small paring knife, pierce the fruit near its stem until the knife hits the pit.
- Using the pit as a guide and stabilizer, run the knife in a circle around the fruit to divide it in half.
- Use two hands to gently twist the halves in opposite directions and separate them.
- If you cannot easily pick the pit out, carefully slice the half containing the pit into wedges lengthwise (like slices for a pie). Then, remove the slices one at a time until the pit loosens enough to detach easily.
How should stone fruits be eaten?
Choose your own adventure! Stone fruits are delicious when eaten fresh, right out-of-hand. Bite right in, as long as you’re careful of the pit, or slice them up to savor more slowly.
They also take baked goods to next-level deliciousness, from cobblers to cakes and everything in between. Check out a delicious recipe for homemade fresh peach cobbler here!
Be sure to check out the stone fruits in your fruit bin this week, including yellow peaches, white nectarines, and black plums! Not to mention, you can wow your coworkers with stone fruit fun facts while you snack.
Stone Fruit Health Benefits
1. Stone fruits can boost your immunity.
Antioxidants such as vitamin C are found in rich supply in stone fruits, helping you to build a strong immune system and reduce the impact and duration of summer colds. This wonder-vitamin ups the production of white blood cells, which fight infections, and helps to prevent the entry of viruses.
2. Stone fruits can help create collagen.
Vitamin C also plays a key role in the production of collagen, which helps keep your skin healthy, strong and supple. One cup of sliced plums or apricots contains around a quarter of your daily vitamin C needs. Hello bouncy, youthful skin!
3. Promote healthy nerves and muscles.
Potassium is essential for keeping your nerves and muscles in good condition – a deficiency can cause fatigue, irritability and increased blood pressure. Bananas are the most common go-to fruit for a potassium fix, but stone fruits are also a great source. Two small peaches have the same amount of potassium as a medium banana.
4. Fight diabetes and obesity.
Recent research has found that nectarines, plums and peaches contain a unique mixture of compounds that may help fight metabolic syndrome, where obesity and inflammation lead to serious health conditions such as diabetes and cardiovascular disease,
5. Improve eyesight.
The vibrant orange colour of apricots, peaches and nectarines comes from their rich supply of carotenoids, a type of antioxidant that can help strengthen your eyesight, skin membranes and immune function. These miracle pigments are even more available to the body when the fruit is cooked, so try poached peaches or baked apricots for a healthy dessert.
6. Encourage healthy digestion.
Stone fruits are an excellent source of fibre, which helps your body to digest your food efficiently and smoothly, keeping you feeling full for longer. Fibre has also been shown to benefit diabetes, blood cholesterol levels and weight management.
7. Strengthen bones and teeth.
Vitamin K is often overlooked – but this nutrient plays a vital role in maintaining healthy bones and teeth, helping you to reduce your risk of tooth decay and conditions like osteoporosis and osteoarthritis. Plums are your top choice for vitamin K – two of these plump purple fruits give you about one 10th of your daily vitamin K needs.