8 Stone Fruits to Eat for Antioxidants and Digestive Health

Stone fruits (drupes) such as peaches, plums, and cherries are fleshy fruits with a single seed inside a hard pit. They are abundant in phytochemicals—plant-derived compounds responsible for their distinctive colors, flavors, and aromas—and have been linked to health benefits, including providing antioxidants and promoting a healthy gut.

1. Peaches 

Peaches are low in calories and packed with nutrients. One large peach has about 80 calories, plus healthy amounts of fiber, vitamins A and C, and potassium.

Peaches also contain carotenoids, which give them their color and act as antioxidants that help protect your body and may lower the risk of certain cancers and eye problems. Most of these healthy antioxidants are found in the peach skin, so it’s best to eat peaches with the peel on for the greatest benefit.

2. Plums

Plums are well-known for their stool-softening effects, particularly in their dried form as prunes. They are rich in phenolic compounds such as anthocyanins and catechins, which provide vibrant color and serve as powerful antioxidants.

Additionally, plums contain magnesium, calcium, and vitamin K to support bone health, along with B vitamins, vitamin C, and antioxidants like beta-carotene, lutein, and zeaxanthin, which are beneficial for eye health.

3. Cherries

Cherries are celebrated for their vibrant red color and sweet-tangy flavor. Packed with polyphenols, these little gems offer a wide range of health benefits, such as reducing inflammation and lowering the risk of chronic diseases.

They are an excellent source of antioxidant nutrients, including vitamins C and E and beta-carotene, which contribute to a stronger immune system and better eye health. Moreover, both sweet cherries and tart cherries contain melatonin and serotonin, which can enhance sleep quality.

4. Apricots 

Apricots are low in calories and packed with nutrients, including vitamins A, C, and E, potassium, and dietary fiber. These delicious stone fruits offer nutrients that promote good vision and skin health, boost the immune system, and act as powerful antioxidants that help defend against chronic diseases. 

Additionally, the dietary fiber in apricots promotes healthy digestion, while potassium supports heart health and helps maintain healthy blood pressure.

5. Nectarines 

Nectarines rank among the healthiest stone fruits. They are low in calories and provide significant amounts of potassium, fiber, and vitamin A. 

Additionally, nectarines are excellent sources of vitamins C and E. They are also rich in antioxidants that combat harmful free radicals and oxidative stress, preventing cell damage and reducing the risk of chronic diseases.

6. Mangos

Mangos are a delicious tropical fruit packed with vitamins and minerals. They provide significant health benefits, including protection against heart disease and improved heart health. 

Rich in essential nutrients such as vitamins A and C, fiber, magnesium, and potassium, mangos may help to support the immune system, enhance digestion, promote eye health, and help combat inflammation.

7. Lychees

Lychees are small, round stone fruits characterized by their red, scaly skin. Inside, they offer a sweet and juicy pulp surrounding a large seed. 

These tropical fruits offer beneficial compounds, including those responsible for antioxidant, cancer-preventive, antimicrobial, and anti-inflammatory activities. Lychees are also rich in antioxidants, such as polyphenols and anthocyanins, which can help reduce inflammation and promote overall well-being.

8. Dates

Dates are a highly nutritious stone fruit that offers numerous health benefits. They are an impressive source of dietary fiber, potassium, iron, and functional compounds like phenolics, flavonols, and carotenoids.

Regular consumption of dates can improve digestive health, lower cholesterol levels, reduce inflammation, and support cognitive function. Additionally, their low glycemic index makes them a great option for people with diabetes, allowing for a sweet treat without a blood sugar spike. 

How Much Stone Fruits Should You Eat Daily

The United States Department of Agriculture recommends that adults eat 1.5 to 2.5 cups of fruit daily. A 2021 study found that consuming two servings of fruit per day reduces mortality risk.

One serving equals 1 cup of fresh fruit, 1/2 cup of dried fruit, or 1 cup of fruit juice without added sugar.