What Is A Stone Fruit And What Are Its Health Benefits?

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Summer season is stone fruit season! Find out the health benefits of these fruits plus a few delicious recipes in this Dr. Seeds article.

RELATED: Top 15 Healthiest Fruits And Vegetables That You Should Include In Your Diet

In this article:

  1. What Is a Stone Fruit?
  2. The Best Tasting Stone Fruits
  3. Health Benefits of Stone Fruits
  4. Stone Fruits Recipes

Stone Fruit Examples, Health Benefits, and Recipes

What Is a Stone Fruit?

Stone fruits, aka drupes, are fruits with soft, fleshy, and edible exteriors and large hard “stones” at their core. These stones are also called pits, and they carry the fruit’s seed inside them.

These are generally fruits in season during warmer months. They usually have low calories at about an average of 67 calories per cup of chopped fruit with less than a gram of fat.

The Best Tasting Stone Fruits

  • Peaches
  • Plums
  • Apricots
  • Cherries
  • Nectarines
  • Mangoes
  • Lychees
  • Raspberries
  • Blackberries
  • Coconut
  • Dates
  • Pluots
  • Aprium

The Health Benefits of Stone Fruits

1. Promote Heart Health

Stone fruits are great for the heart. Their soluble fiber content may help in lowering cholesterol levels while their antioxidant properties can protect the heart from arterial damage.

Their potent anti-inflammatory effects can also help in maintaining healthy blood vessels.

2. Boost Immunity

Stone fruits are packed with vitamin C, a potent antioxidant which plays a crucial role in keeping the immune system in tip-top shape. Vitamin C deficiency can compromise the production of our infection-busting antibodies, making us more vulnerable to diseases and infections.

3. Support Skin Health

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Aside from the immune-fortifying benefits of vitamin C, this antioxidant also contributes to the production of collagen in various layers of the skin.

Maintaining healthy levels of vitamin C in the body have beneficial effects on skin cells. In fact, there are pieces of literature showing its ability to prevent and treat UV-induced skin damage.

RELATED: 5 Benefits Of Copper Peptides GHK-Cu For Healthy Skin And Hair

4. Great for the Eyes

The orange pigment of peaches, nectarines, and apricots is caused by their carotenoid contents. This is a substance precursor to vitamin A, which is widely known as a potent vitamin for the eyes.

Additionally, certain carotenoids form the macular pigment that protects the millions of photoreceptor cells found in the macula, a small area in the central retina of the eye. The macular pigment has antioxidant and anti-inflammatory properties that reduce the oxidative stress the retina gets from high-energy blue light.

5. Good for the Gut

Stone fruits are fiber-dense. They can help in promoting digestive health.

Getting the daily recommended fiber intake—38 g for men and 25 g for women—helps in promoting regular bowel movement and reducing the risk for hemorrhoids.

6. May Help Fight Metabolic Syndrome

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Metabolic syndrome is a group of conditions which raises the risk of stroke, heart disease, and diabetes. it is mostly caused by inflammation and obesity.

Stone fruits are a great source of phenols and antioxidants, substances which help with obesity, inflammation, and diabetes.

7. Aid in Weight Loss

Sweets, with their high caloric contents, are one of the hardest temptations to overcome when you want to keep your weight in check. Stone fruits are sweet but at about 75-100 calories per serving.

Consider this comparison: why ruin your diet with a cookie or candy when you can enjoy a nectarine or a bowl of cherries? Did you know one medium peach has about the same calories as a 1.5 oz of chocolate?

As previously mentioned, stone fruits are also rich in fiber. A cup of sliced apricots or cherries or a large nectarine has around 3 g of fiber.

Fiber is important in keeping your full. Less hungry episodes means less chance of going beyond your daily caloric requirement.

8. Help with Muscle Pain

Some studies showed the effect of cherry juice in reducing muscle pain. In one study, researchers found that long-distance runners who drank tart cherry juice felt less pain than those who ran without.

An effect linked to its anti-inflammatory properties, cherry juice is also commonly used as a post-recovery drink to reduce muscle soreness and pain.

9. May Help with Sleep Troubles

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Cherries have rich melatonin contents. This substance is a byproduct of serotonin and is used by the body to induce sleep by controlling our circadian rhythms.

Peaches, aka the fruits of calmness, on the other hand, may help in reducing feelings of anxiety and relaxing the body to promote more restful slumber.

10. Versatile

Stone fruits, as is, are already delicious. Aside from eating them raw, they’re incredibly versatile and can be used in many delightful dishes.

Stone Fruits Recipes

1. Peach and Plum Salad

peach and plums salad | What Is A Stone Fruit and What Are Its Health Benefits? | stone fruit | what is stone fruit

Yield: 4-6 servings

Time: 15 minutes

  • 4 peaches, pitted and wedged
  • 14cup baby arugula
  • 13 cup basil leaves, torn
  • 4 plums, pitted and wedged
  • 14 cup fresh lemon juice
  • 14 cup red wine vinegar
  • 2 tsp kosher salt
  • 1 small red onion, thinly sliced
  • 13 cup cilantro leaves
  • freshly ground black pepper
  • extra-virgin olive oil


  1. In a bowl, mix the peaches and plums with 2 tablespoons of lemon juice and vinegar. Then, transfer them to a serving platter.
  2. In the same bowl, toss and combine the remaining juice, 2 teaspoons of salt and the onion.
  3. Use a spoon to scoop the onions and sprinkle them over the fruits leaving the juice in the bowl.
  4. Toss in the arugula, cilantro, and basil into the bowl. Add salt and pepper and mix up.
  5. Pour the mixture over the fruits and drizzle with olive oil and black pepper.

2. Grilled Peaches with Rosemary, Smoked Ham, and Toasted Pistachios

Yield: 4 servings

Time: 15 minutes

  • 14 cup shelled pistachios
  • 2 peaches, halved and pitted
  • 1 tbsp olive oil
  • 2 tsp finely chopped rosemary
  • 14 tsp kosher salt
  • 18 tsp freshly ground black pepper
  • 4 slices prosciutto


  1. Pre-heat oven to 350°F.
  2. On a baking sheet, spread out the pistachios and bake them for 6-8 minutes until toasted. Move them to a rack, let cool, and chop them roughly.
  3. Turn a grill on. While heating up, toss the peaches in a bowl with rosemary, olive oil, salt, and pepper.
  4. Place the peaches on the grill, cut-side down. Cook for 1-2 minutes until charred.
  5. Flip the peaches and cook for another minute.
  6. Transfer the peaches to a cutting board and let them cool.
  7. Wrap each peach half in prosciutto.
  8. Arrange the peaches on a serving platter and sprinkle the pistachios before serving.

3. Stone Fruit Salad

Yield: 6-8 serving

Time: 15 minutes


  • 4 large heirloom tomatoes, cored and wedged
  • 1 cup heirloom cherry tomatoes
  • 2 ripe and firm yellow peaches, wedged
  • 2 ripe and firm white nectarines, wedged
  • ½ small red onion, thinly sliced
  • 1/3 cup Feta, crumbled
  • fresh basil leaves
  • fresh mint leaves
  • salt and pepper
  • 1 lemon, juiced
  • 3 tsp champagne vinegar
  • 2 cloves garlic, finely chopped
  • 1 shallot, finely chopped
  • 1/3 cup olive oil
  • salt and pepper


  1. Place the tomatoes, red onions, and the stone fruits in a large bowl. Add the basil, mint, feta, salt, and pepper. Pour the vinaigrette mixture and toss the salad.
  2. To create the vinaigrette, simply combine and whisk all the ingredients in a bowl. Season with salt and pepper based on your preference.

Enjoy the summer without compromising your health. Try these stone fruit recipes this season and reap a long list of health benefits.

In addition, also try this Vitamin D supplement from Dr. Seeds.

Check out this video from Beautiful Life for more reasons to eat stone fruits every day:

Do you have any stone fruit recipes you want to share? Leave them in the comments section below! 

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