The stone fruits belong to the genus Prunus of the family Rosaceae which includes a wide variety of other fruits. The genus Prunus contains such varied forms as almonds, apricots, cherries, plums, peaches and nectarines, of which only a few will be discussed here.
Apricots (Prunus armeniaca)
Apricots are native to China and Siberia and they were introduced into the Mediterranean region about 100 BC. Apricots are an early summer fruit and they contain substantial quantities of vitamin A (over 2 600 IU per 100g) the anti-cancer, antioxidant vitamin. Vitamin C and the B-group vitamins are well supplied in apricots as are the minerals calcium and phosphorous. Each of these attributes are of course enhanced in dried apricots, so that a mere 100g of dried apricots will contain in excess of 7 000 IU of Vitamin A. Include dried apricots in muesli and other dishes or by soaking and blending they can be converted into spreads which can be enriched by mixing in some nut butter.
Cherries (Prunus avium)
Cherries are one of the earliest stone fruits to mature in the summer, but they are difficult to culture in home gardens, because of the climatic restrictions and the fact that birds love them. There are a number of varieties of sweet cherries, and then there is the sour cherry (Prunus cerasus) which is less restricted in its climatic requirements. Cherries contain fair amounts of vitamin A and C, and the minerals calcium, phosphorous and magnesium are also well supplied. Cherries are delightful as is, or in cakes, pastries and puddings. Cherry preserves are also a delight.
Peaches and nectarines (Prunus persica)
The peach originated from China, and not Persia as its scientific name suggests. Peaches and nectarines are plentiful in mid-summer and there are many varieties to choose from. In mid-season it is time to take advantage of the lower prices and to purchase them in bulk as this is the most economical way. Peaches are a good source of vitamin A, but the other vitamins and minerals are also well supplied. Dried peaches contain over 2 000 IU of vitamin A per 100g and are thus an excellent fruit to include in muesli, convert into spreads or preserves or to be eaten as is.
Plums and prunes
Plums and prunes comprise several species of the genus Prunus. The common plum (Prunus domestica), also called the European plum, probably originated from southwestern Asia and includes the blue plums and prunes. The red plums (Prunus salicina), or Japanese plums, are not as commercially significant as the European plum, and require warmer summers than the European plums. Plums are one of the few acid forming fruits, and in view of the body’s need for a greater proportion of alkaline foods than acid foods, some have advocated abstinence from plums. There is no reason whatsoever to abstain from plums. Plums are low acid forming, and a varied lifestyle should include sufficient alkaline foods to counteract the low acidity of plums. Of course, plums should not form the only item of diet over protracted periods, but they are certainly healthy and are a good source of vitamins and minerals, particularly vitamins A and C. People suffering from arthritis, gout or other ailments aggravated by an acid condition can be advised to restrict the consumption of plums.
Contrary to plums, prunes are an alkaline fruit rich in vitamins and minerals. Dried prunes contain substantial quantities of vitamin A, and the minerals calcium and magnesium are also well supplied. Prunes also have medicinal value, and have a mild, natural laxative effect which can be used to advantage particularly in the case of older people or young children.