Canan Karatay recommends dark berries and safe watermelon picking

Prof. Dr. Canan Karatay advises that in the summer Turkish diet should favor dark‑coloured fruits such as black mulberry, which provides about 8 g of fiber and 34 mg of vitamin C per cup, along with anthocyanins and other antioxidant compounds. She cautions against excessive consumption of high‑sugar fruits like watermelon, cantaloupe, figs and grapes, and stresses attention to portion size, timing of intake and whole‑fruit consumption rather than juice.

Guidelines for choosing a ripe, juicy watermelon include inspecting the field‑spot on the rind (a creamy‑yellow spot indicates ripeness), ensuring the stem is dry, feeling for weight relative to size, listening for a deep “thump” when tapped, preferring a symmetrical shape, a matte‑finished skin, and avoiding large cracks or bruises. Following these tips can help consumers enjoy the fruit while managing sugar intake.

Together, these recommendations aim to increase dietary fiber, support cardiovascular health, and reduce oxidative stress during the hot months.