Casabas. The casaba is a muskmelon that is higher in the minerals than in vitamins A and C. Potassium, calcium, and phosphorus are all found in good levels. The casaba-type melons are a little higher in sodium than other fruits.

Honeydews. Sweet, juicy, green melons, honeydews have a fairly good vitamin C content. The amounts of vitamin A and the Bs are lower, but potassium is high, as are calcium and phosphorus.

Watermelons. Eating watermelon can be quite an art. Red and juicy, watermelons are really America’s national melon. They are almost all water and nutrients—high in beta-carotene, vitamin C, potassium, and magnesium. Watermelon is a great treat in the hot summer. Most people experience this fruit as a diuretic, stimulating urine flow. The ground seeds have been used as an herbal diuretic and kidney cleanser.

Most berries have some vitamin C, about 20–30 mg. per cup. Vitamin A content varies, but at least 150–300 IUs can be found in a cup of berries. B vitamins are generally low, but minerals are fairly plentiful, with potassium content the best. Amounts of calcium, magnesium, silicon, and iron are actually pretty good. Most of the berries have a good fiber content as well.

Berries are a treat for young and old. Berry pie made with fresh-picked berries can be a flavorful and nutritious dessert, ideally consumed at least an hour or two after dinner. Berries with cream or a la mode can be a little heavy and harder to digest but definitely a taste treat. Berries with cereals are also fairly popular, but overall, berries are best by themselves.

Blackberries. Blackberries are almost exclusively wild and local, even to city folk. Come midsummer, we can stain our hands and get a few stickers pickin’ and eatin’ them blackberries. They need to be black and ripe to be sweet; otherwise they can make us pucker. They have pretty good amounts of calcium, magnesium, iron, and other minerals. Both vitamins A and C are found in blackberries.

Blueberries. Blueberries are sweeter and meatier and a little lower in vitamins A and C and minerals than the other berries, though they still have lots of nutrients.

Boysenberries. A really special treat, boysenberries may come earlier than the other dark bushberries. They are similar to blackberries in their nutrient content.

Cranberries. Cranberries are tart berries used mainly in their cooked and “sauced” form for celebration. Cranberry juice is commonly used to help acidify the urine to reduce symptoms and clear mild urinary bladder infections. They are lower in vitamins A and C and minerals than the other berries but are still nutritious. Raspberries. Both red and black raspberries are another summertime treat. They are fairly high in vitamin C and especially abundant in the minerals calcium, magnesium, and iron.