10 Best Summer Fruits

Summers are for vacations, ice-creams and light clothes - but these are the times of sweltering climate - which causes excessive sweating leading to dehydration and low energy. To maintain the electrolyte balance, in addition to fluid intake, we recommend you consume all the summer fruits to stay hydrated and energetic. These fruits will ensure that your body is loaded with water and provide you with the required nutrients.

What are summer fruits?

We find different varieties of seasonal fruits all around the world. Fruits that are harvested and grown in summers are known as summer fruits. The advantages of eating summer fruits are that:

• They have a very high-water content
• They are a good source of vitamins, minerals, antioxidants, bioactive compounds, phytochemicals, flavonoids, etc.
• They are easy to digest

So here is a list of 20 water rich, lip smacking and nutritious summer fruits for you to stay hydrated, energetic and in the best of health all through the summers. Take a look!

1. Mangoes

Mango is one of the mains in the wide list of summer fruits. The King of fruit is not only delicious but also packed with a lot of goodness. It has a good amount of fiber, potassium, carotenoids and a variety of nutrients. But beware before you get zapped by its delicious flavors, as it is also high in calories. According to a study, the pulpy flesh of mango has bioactive compounds which are known to reduce the risk of cell damage, helps to prevent premature aging and also to reduce the risk of various chronic diseases.

 100 gms of ripe mango gives you:

2. Apples

An apple has a surprising variety of vitamins, minerals and other nutrients which is the reason why ‘An apple a day helps to keep the doctor away’. It not only helps with digestion but also helps in maintaining and regulating blood sugar levels, while taking care of our bone and skin health. It is a great probiotic which flourishes good bacteria in the gut - thus taking care of all our gastric problems. Additionally, it is also known to prevent skin cancer. A study stated a significant effect in weight loss among fat people who regularly consumed whole apples for around 4-12 weeks.

100 gms of apple gives you:

3. Pineapples

Pineapple is another summer fruit which we cannot miss. It is packed with Vitamin C and is an excellent source of magnesium, potassium, calcium, vitamin B6 and fibers. It is also known to have various health benefits like anti-inflammatory, antioxidant activity, monitoring nervous system function, and healing bowel movement as mentioned in a study conducted in 2020.

100 gms of pineapple gives you:

4. Oranges

Orange is one of the summer fruits with the highest water content. It contains almost 80% water and 20 % pulp. Being high in potassium, oranges help to maintain the electrolyte balance, which is usually disturbed due to the excessive sweating during summers. They also have high quantities of Vitamin C, A, pectin and calcium - all of which help us to maintain blood pressure, may fight against kidney problems (as mentioned in a study) and even cancer. They also help to maintain cholesterol levels and to boost heart and skin health.

100 gms of orange gives you:

5. Papaya

Though papaya is now available all through the year, it finds a special mention in the list of summer fruits due to its high fiber content - helping to improve the digestive system which is slowed down during this hot season. A study confirms that the enzymes (papain and chymopapain) present in papaya make it to summer fruit. These enzymes are known to strengthen the immune system and help the body fight against various infections.

100 gms of papaya gives you:

6. Watermelon

With its 92 percent water content, watermelon makes for a great summer fruit. As per studies, watermelon is a rich source of nutrients like Vitamin B, C, E, A, and minerals like calcium, iron, phosphorus and magnesium, that have antioxidant, anticancer and anti-inflammatory properties. It also contains lycopene, which along with vitamin C boosts energy and is known to prevent the risk of diabetes, cancer and hypertension.

100 gms of watermelon gives you:

7. Muskmelon

Muskmelon is yet another summer fruit which has a rich water content that keeps you hydrated during the scorching summers. It is rich in Vitamin A (which boosts immunity and helps to reduce inflammation), Vitamin C (which repairs the cells and gives a healthy, glowing skin), and beta carotene (which helps to fight against free radicals and maintain eye health). A study stated that muskmelon is rich in Vitamin A, C, potassium and magnesium - which is known to have analgesic, anti-inflammatory, anti-diabetic, anti-cancer, anti-ulcer and immunity boosting properties.

100 gms of muskmelon gives you:

8. Grapes

Grape is one of the important names in the list of summer fruits because of its property to protect us from sunburn. A 2017 study suggests that grapes help to prevent various infections and boost brain health due to its high content of polyphenols and antioxidants. Another study shows its benefit in cancer prevention.

100 gms of grapes gives you:

9. Bael

Bael is another popular summer fruit which acts as a natural coolant. It protects against sunstroke, prevents fatigue and helps to restore energy levels. Being rich in fiber it aids in improving digestive health. As per a study it has antidiarrheal, antioxidant, antidiabetic, hepatoprotective, radioprotective, and anti-cancerous properties.

100 gms of bael gives you:

10. Ice apple

Ice apple acts as a natural hydrant because of its high-water content. It is rich in fiber which helps to prevent constipation and promotes digestion -   a common problem during summers. The B complex vitamins and vitamin C present in ice apple makes it an excellent immunity booster summer fruit.

100 gms of ice apple gives you:

Summer fruits benefits:

• They help to maintain the electrolyte balance inside the body and prevent any blood pressure issues.
• Summer fruits are low in calories and high in fiber – thus a great snack option for all the weight watchers.
• They prevent dehydration and keep the body cool during the scorching summers.
• They boost our immunity.
• Summer fruits keep us away from heat induced conditions like indigestion, heatstroke, diarrhea and fatigue.
• They help to regulate the level of glucose and thus prevent any chances of hypoglycemia.
• They rejuvenate the skin and keep it healthy and glowing.
• Summer fruits help in flushing out the free radicals from our body and hence helps in preventing health conditions like heart disease, cancer, kidney and liver problems.
• Last but not the least, consuming summer fruits is a great way to support the local farmers.

Conclusion:

In addition to keeping you hydrated, summer fruits will also give you immense health benefits. The above-mentioned fruits can be had on their own or as a part of smoothies and salads. Rather than consuming high calorie and oily snacks which can hamper the digestive system during summers, fruits are a healthier option. They will give you satiety without adding on the extra calories. So, make summer fruits a part of your daily routine this summer to beat the heat.