Summer brings adjusting our diets according to the weather will help keep one fresh and nourished during this testing season. Increasing the intake of fruits and vegetables is necessary to prevent dehydration, skin sensitivities, vitamin deficiencies, etc. But the reality is that fruits are often ignored as part of the daily diet. They are looked as occasional mid-meal options when in fact they should be a priority, particularly during summers. Seasonal fruits come loaded with essential vitamins, minerals, and antioxidants that can help you in bracing the harsh weather.
The absolute delight in the summer is the king fruits “Mango” helps maintaining cholesterol level due to its high content of vitamin C and pectin. It has low glycemic index thus can be consumed in the moderate amount by diabetes patients. as it is loaded with fibrous content, it boosts the digestive function and burns unwanted calories from the body. This, in turn, helps in losing extra weight. This summer fruit also helps in preventing heat stroke. Eating it cools you down instantly and hence refreshes you. Add this ‘super fruit’ in summer and stay cool during the hot weather. Mangoes also contain vitamin C, A and other different kinds of carotenoids. All these essential nutrients are beneficial for your immune system keeping it strong and healthy.
This summer fruit contains 97% of water and significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. Lycopene has been linked to heart health, bone health, and prostate cancer prevention. It’s also a powerful antioxidant thought to have anti-inflammatory properties. Citrulline is a valuable amino acid that converts to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health, improved circulation. Watermelon may be especially important for older women. A study published in Menopause found that postmenopausal women, a group known to have increased aortic stiffness. Vitamin A helps keep skin and hair moisturized, and it also encourages healthy growth of new collagen and elastin cells.
Papayas are rich in vitamins A, vitamin C, folate and different phytochemicals. It contains papain, a compound that can cure ingestion and other GI tract sicknesses. Compared to carrots, papayas have a higher amount of beta-carotene. Diabetes, cancer, heart diseases, bloating, etc., the sweet-tasting papaya is the perfect solution to all these problems. Papaya’s cancer-fighting ability appears to be due to its ability to reduce free radicals that contribute to cancer development and progression. lycopene supplementation for 10–12 weeks decreased skin redness after sun exposure, which is a sign of skin injury.
Muskmelons are rich in potassium which helps in regulating the blood pressure and keeps hypertension at bay. It has a high content of vitamin A and beta-carotene, which helps sharpen the eyesight as well as reduce the risk of developing cataracts. Muskmelons have negligible fat content in them. They also contain the good carbohydrates derived from sugars which are easily broken down by the body. Their water content is also very high. Their seeds contain a special fiber in them which helps in losing weight. They contain really high content of potassium which helps in losing belly fat. Muskmelons are super rich in vitamin C, they strengthen the immune system. They stimulate and increase the white blood cells which help in destroying viruses and bacteria. It also relieves constipation, prevents kidney stone, eases menstrual cramps and also helpful in treating insomnia.
Pineapple is rich in antioxidants, enzymes, and vitamin. Pineapple contains all of the recommended daily value of vitamin C, according to the FDA. Vitamin C is a primary water-soluble antioxidant that fights cell damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a helpful fighter against problems such as heart disease and joint pain. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue. It reduces the risk of macular degeneration. pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy. Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.
The litchi is a glorious fruit and comes to us just in time for summer, together with the king of fruit – mango, which perhaps explains why it has to play second fiddle all the time. It comes bundled with a fistful of nutrients – polyphenols (it has apparently the second highest concentration of polyphenols found in any fruit); potassium that maintains sodium levels and is said to help with blood pressure levels; and the vitamins C and B that purportedly have antioxidant properties and enhance immunity as well as help in producing red blood cells.
While all berries are good for hydration, as raspberries and blueberries both contain about 85% water and blackberries 88.2%, strawberries top the list at 91%. Strawberries are delicious on their own, or combined with another healthy food, such as in a smoothie or mixed with nonfat yogurt, as the combination of carbohydrates, fiber and protein will do the body good. Additional health benefits of strawberries include improved eye care and proper brain function, and their polyphenolic and antioxidant content helps boost the immune system.