Summer Fruits and their Many Health Benefits

Summer is the time to gorge on some delicious and nutritious fruits that are not available in any other season. Summer fruits are enjoyed by people of all ages throughout the world. Summer fruits are especially healthy, packed with fibre, minerals and vitamins. Some help to beat the heat, while some boost your immunity. Summer fruits can be enjoyed alone or in salads and smoothies. They can also be used in cooking.

Summer fruits like mango, papaya and pineapple are grown in the tropical regions. Others like berries, cherries, plums can be found anywhere. It is better to buy summer fruits from local markets where you will get the freshest produce. Here is a list of some popular summer fruits along with their health benefits for you to read-

• Mango- often called the king of fruits, this succulent and juicy fruit is rich in vitamin A, along with vitamin C and E. Mango is a fibrous fruit that is packed with beta carotene. It is a delicious fruit that can be enjoyed while it is still unripe and of course after it gets ripe it becomes all the more luscious. Enjoy mangoes this season in any form you like. Have them just the way they are or prepare a yummy smoothie to satiate your taste buds. All you need is some milk, cream, crushed ice and of course some juicy ripe mangoes. Otherwise, use them to make desserts like soufflé or ice cream.

• Watermelon- watermelon is a great thirst quencher as 92% of it is made up of water. Apart from that, watermelon is full of fibre, vitamin A, C, B1, B6 and minerals like iron, pectin and potassium. So on hot sunny afternoons cut the watermelon in slices and enjoy them to the hilt. Also, you can make a watermelon shake to quench your thirst and load your body with nutrients.

• Pineapple- pineapple is yet another mouth watering tropical fruit with the goodness of vitamin C and B1. It also contains the mineral manganese and the enzyme bromelain. Bromelain is known to aid digestion. This fibrous fruit is often used as salad dressing. It can also be cut into flower like discs which look great as table decoration.

• Papaya- now papayas are grown all year round, but they are the finest in summer. Packed with vitamin C, A, folate, fibre, potassium, magnesium and pantothenic acid, papaya has massive health benefits. It helps in digestion, strengthens the immune system and prevents against prostate cancer, heart diseases and arthritis. Papaya is also beneficent for the skin. Having ripe papaya everyday gives glowing skin in no time. So make the most of this fruit in summer.

• Berries- blueberries and blackberries are very popular summer fruits enjoyed by all. Often called ‘brain berries’, blueberries are known to sharpen the brain faculties. Blackberries and blueberries are full of phytochemicals which help protect against heart diseases and cancer. Raspberries on the other hand contain a lot of antioxidants that shields the body against dirt and pollution. Include a lot of berries in your diet to get a health boost this summer. Use them as toppings in desserts as well.

• Lychee- this sub-tropical fruit is native to India and China but are now grown extensively all over the world. It contains calcium, sodium, potassium and vitamins A, D and B-12. Used in ancient Chinese medicine, lychee is known to prevent the growth of tumour and cancer cells. Because of its high content of vitamin C, lychee is good for the skin too. The flavonoids in the lychee pulp are anti-carcinogenic. If you find lychee in your local market don’t forget to pick some up. You can also experiment with them by using them in desserts.

• Plum- the final fruit on our list, plum should be a must have in summer. Much like peaches, plum is rich in beta carotene, vitamin A, vitamin C and dietary fibre. Plum is good for digestion and acts as an anti-inflammatory. It is also an antioxidant. With minerals like iron, potassium and fluoride, plum is good for regulating high pressure and promoting red blood cell development. Plums are extensively used as toppings on drinks and ice creams. A handful of this berry-like fruit can be extremely beneficial to your health.

The list of summer fruits does not end here. There are countless summer fruits that are found in different parts of the world, each with their own list of health values. If you want to enjoy all of these fruits together, try making a delicious fruit salad or fruit kabob. Many of these fruits may be dried in the sun and consumed for many months. Syrups can also be made with some of these fruits.

This summer stuff yourself with some of the lip smacking fruits of the season. Call your friends for a get together and have your own fruit bonanza. The best thing about these summer fruits is that they are tasty as well as nutritious. So unlike some vegetables, you don’t have to compromise on taste to get the necessary dose of essential nutrients. So hurry up and get going, summer has already started.