Smita Diwan
As the scorching heat of summer approaches, there’s nothing quite as satisfying as biting into a juicy, refreshing fruit. A daily dose of 2-3 types of fruits during summers is an easy way to stay fit and ward off various diseases. Classic breakfasts or royal snacks often feature fruits as a symbol of richness. Imagine a scene with a glass of lemon or peach iced tea served with a slice of watermelon, mango, and berries while you relax in your comfort zone. Ah, life! Take some cues from the top summer fruits for a light and energised summer.
1. Pear
Pears have not been a favourite fruit; neither have they contained as many nutritious values as other fruits. But this fruit is rich in fiber, more vitamin C, and fewer carbohydrates and calories. It is best taken at breakfast either raw or in a cereal bowl or in any other appealing form.
2. Pineapple
A mixed potent source of vitamins, antioxidants, and enzymes; pineapple is an all-body anti-inflammatory cocktail. It protects against colon cancer, arthritis, and macular degeneration. A glass of pineapple juice or a dressing on the salad, pineapple adds its health benefits by providing immunity against cough and cold, dehydration, healthy gums, and, most importantly, helps in improving digestion.
3. Mango
Known as the “king of fruits,” juicy, sweet mangoes are summer’s favourite fruit. Mango shake, sliced mango, or dessert is a must-have. Packed with vitamins A and C, it adds a healthy dose of beta-carotene, which helps keep cancer at bay, along with promoting healthy skin.
4. Watermelon
Watermelons are known as thirst quenchers. They are rich in antioxidants, low in calories, and high in minerals and vitamins. This juicy fruit helps strengthen immunity, prevent cell damage, heal wounds, promote healthy teeth and gums, lower cholesterol, and maintain diabetes.
5. Coconut
Coconut, a multipurpose fruit, is essential in our daily life in the form of coconut water to quench thirst, coconut milk to moisturise the skin, coconut oil to nourish hair, and so forth. Regular consumption of coconut water helps in blood circulation, prevents excessive heat burns, and also controls acidity.
6. Kiwi
Kiwi is the ultimate source of Vitamin C. Antioxidant, anti-flavonoids, and rich in fiber, it is a must-inclusion in the fruit chart. It prevents asthma, wheezing, coughing, colon cancer, and, most importantly, prevents eye diseases.
7. Peach
Peaches are the best friend of the skin. Adding slices of peaches to the fruit plate is very beneficial. Low in calories, they control cholesterol and are packed with a high amount of minerals, vitamins, sodium, and potassium. They are also good for dental health.
8. Watermelon
This juicy fruit is not only delicious but also incredibly hydrating, making it perfect for hot summer days. It’s rich in antioxidants like lycopene, which can help protect your skin from sun damage.
9. Berries (strawberries, blueberries, raspberries)
Berries are packed with vitamins, minerals, and antioxidants. They’re also low in calories and high in fiber, making them an excellent choice for a light and refreshing summer snack.
10. Cherries
Cherries are not only tasty but also packed with antioxidants and anti-inflammatory compounds. They may also help improve sleep quality and reduce muscle soreness after exercise. Enjoy them fresh or frozen for a sweet summer treat.
Conclusion
With their vibrant colours, succulent flavours, and myriad of health benefits, these summer fruits are essential for maintaining a healthy and refreshing diet. Whether enjoyed on their own, blended into smoothies, or incorporated into salads, make sure to include these nutritious gems in your summer meal plan for a season filled with vitality and well-being.
