The scorching sun can quickly suck up crucial electrolytes from your body. Stay prepared for the summer season this year by adding summer fruits like watermelon, mango, and pineapple to your daily diet.
Summer has arrived early this year. As temperatures are rising in most parts of India, it is not only hot but humid too. Hydration is very crucial at these times to replenish the loss of electrolytes (sodium, calcium, potassium) from our body, mainly from sweating. Drinking enough water is a must.
Summer fruits are the fruits that are found in abundance in the summer. These fruits with high water content keep you hydrated and help your body cool down. Summer fruits give you an energy boost by reducing the tiredness and fatigue that you generally feel due to the heat.
Importance of consuming foods that keep you hydrated
The burning heat of summer generally causes a plethora of health issues like dehydration, skin sensitivities, and vitamin and mineral deficiencies. Looking for a one-stop and rather delicious solution to this? Eat local, seasonal summer fruits!
Eating fruits with high water content during the summer season not only gives you adequate hydration but also an abundance of nutrition. Summer fruits are major sources of antioxidants and phytochemicals—chemicals produced by plants which have been seen to have protective effects against various diseases.
The top 10 juicy fruits that you can add to your daily diet to beat the summer heat:
Watermelon:91% of watermelon is water and electrolytes, thus making it a low-calorie, high water content fruit. They are rich in Vitamin A (needed to maintain good eye health, healthy hair and skin), and Vitamin C (needed to boost immunity and maintain bone health). They are also rich in antioxidants that are anti-inflammatory aiding in maintaining good health.
Slices of watermelon with some chaat masala sprinkled on them can be a healthy and tasty snack. You can try out these recipes made out of watermelon, like watermelon salsa , watermelon sabji, watermelon juice .
Muskmelon:Muskmelon is also a hydrating fruit with 90% water in it and thus is a perfect food to have without thinking much about your weight. The water and fibre in them may help relieve constipation. Other than eating the raw fruit, a delicious smoothie can also be relished. It contains other vital nutrients too.
Mango:Summer and mangoes always go hand in hand. Mangoes are very aptly known as the "King of fruits." Loaded with antioxidants, especially zeaxanthin, which may help in improving eye health, 81% of the water content is present in ripe mangoes. The vitamins A and C in them are needed to maintain healthy hair and skin. However, there are also many other dishes that you can try out using both ripe and raw mangoes, like a finger licking raw mango curry or mango phirni as a delicious dessert.
Pineapple:Pineapple, one of the many fruits with water content, has 86% water and very high amounts of vitamin C. It has anti-inflammatory properties and prevents cell damage in your body. Pineapples are very versatile and can be relished in various ways, such as pineapple cake, pineapple raita, pineapple sheera, etc.
Jackfruit:Along with 73% water content, it has carotenoids that are responsible for jackfruit’s yellow colour. This water content fruit is rich in vitamin A, which is important for vision, reproduction, and immunity. It is also rich in B-complex vitamins that are vital for brain health. Each region of India has its own way of preparing local delicacies made out of this fruit. Some popular ones are jackfruit chips, jackfruit curry,etc.
Jamun:Jamun has good water content, is loaded with iron and Vitamin C, and is considerably helpful in increasing haemoglobin levels. Jamun, like all other fruits, has fibre and antioxidants in them that are good for your heart. They also have antacid properties that help regulate your digestive health.
Bael:Bael is also known as wood apple, is native to India and is available only for a limited time during summer. It has flavonoids, vitamin A, B1, B2, C, potassium and calcium, which are all protective in functions like inhibiting kidney stones. Bael can be either eaten as a fruit itself or in the form of sherbet to keep you hydrated.
Guava:Guava, with about 80% water content, is a powerhouse of nutrients such as vitamins A, C,antioxidants, lycopene, calcium, magnesium and potassium. This hydrating fruit is also low in calories and high in fibre. Not only the fruit but even its leaves have a plethora of health benefits. Guavas are a delicious flavour to add to milkshakes, desserts, etc.
Grapes:These tiny fruits are the best treats during the summertime. 81% of the water content in them can keep you hydrated during the peak summer months. Grapes contain resveratrol that can help with faster healing. Apart from the electrolytes, antioxidants, vitamin A and C in them. You can just pop these fruits in your mouth or have them in the form of milkshakes, salads, raithas, etc.
Amla:This is yet another amazing fruit that helps you cool off in the summer. It is a great source of vitamin C that helps boost your immune function, thus helping in the prevention of diseases. If you cannot handle its sourness, then you can have it as juice or chutney.
So make the best use of summer and indulge in these sweet, water rich fruits. You can either snack on them directly or have them in the form of juices, milkshakes, yoghurt, chutneys, raithas, etc. These fruits can even satisfy your cravings and keep you healthy. So go on, stay hydrated by grabbing your favourite fruit this summer!