Top 5 Nutritious Summer Fruits Recommended by Nutritionists

With our bodies composed of 60% water, adequate hydration is essential for survival. Fruits play a crucial role in helping us stay hydrated, especially during times when maintaining hydration becomes challenging.

5 Best Summertime Fruits For Your Health, Nutritionist Recommended
5 Best Summertime Fruits For Your Health, Nutritionist Recommended

India’s tropical climate brings intense summer heat, often exceeding 40 degrees Celsius. To combat the heat and maintain energy levels, staying well-hydrated and taking precautions is crucial. Embracing a love for fruits not only helps in cooling down but also ensures the intake of rich nutrients and essential vitamins. Besides their high water content, fruits offer a multitude of vitamins that help ward off various health risks.

Summer Fruits

Summer fruits, available from April to July, are not only refreshing and hydrating but also packed with essential nutrients that boost overall health and energy levels. These fruits, rich in potassium, fiber, vitamins, and minerals, are an integral part of a balanced diet.

Summer Fruits

The scorching summer heat in India often leads to dehydration and other seasonal illnesses, making it imperative to take precautionary measures. Indulging in these nutritious and delicious summer fruits is one of the most effective ways to beat the heat and prevent summer-related health issues.

Dr. Garima Goyal, a Certified Nutritionist and Fitness Coach, emphasizes the importance of staying hydrated during summers. She recommends consuming 2-5 liters of water daily, depending on body weight and food intake. Additionally, incorporating fiber-rich foods into the diet helps maintain hydration levels.

Dr. Goyal also highlights the significance of prebiotics and probiotics for overall health. Probiotic-rich foods like yogurt and sauerkraut, along with prebiotic foods such as whole grains, bananas, greens, onions, garlic, soybeans, and artichokes, offer numerous health benefits. Lemon water and vitamin C juices are also beneficial for hydration and acidity issues.

Top 5 Summer Fruits and Their Health Benefits

Top 5 Summer Fruits and Their Health Benefits

1. Watermelon

Watermelons rank among the most hydrating fruits, abundant in vitamins A, B6, and C, as well as potassium. In addition to enhancing immunity during the summer months, watermelons contribute to maintaining good eyesight. Their high water content aids in warding off common summer ailments like coughs, colds, and allergies.

The ample water content in watermelons helps prevent dehydration, while potassium ensures the body’s water levels remain balanced. Furthermore, watermelons promote muscle flexibility and support heart health, making them a valuable addition to a summer diet.

2. Kiwi

During summers, excessive sweating leads to the loss of essential minerals from the body. Kiwis come packed with a variety of vitamins including A, B6, and C, along with essential minerals like magnesium, potassium, and iron.

Kiwis serve as a versatile summer fruit, aiding in digestion, promoting better sleep, and alleviating depression. For a tasty, energizing, and hydrating summer beverage, consider enjoying a refreshing glass of fresh kiwi pulp.

3. Mango

Summers and mangoes go hand in hand, a sentiment many would agree with. As the king of fruits, mangoes not only tantalize the taste buds but also offer a plethora of benefits. Rich in calories, mangoes serve as an excellent energy booster when the summer heat leaves you feeling drained.

Moreover, mangoes are abundant in dietary fibers, a wide array of vitamins, and potassium. They also play a role in shielding your eyes from the sun’s harmful rays, thereby contributing to maintaining good eyesight.


4. Oranges

Oranges boast an impressive water content of over 80%. Packed with vitamins and minerals, they play a vital role in keeping the body hydrated and safeguarding it against the scorching summer heat. Enjoying orange juice is often hailed as the simplest and most delightful way to indulge in this refreshing summer fruit.

5. Cucumber

Cucumbers are a remarkable summer fruit, boasting an impressive 96% water content. Whether enjoyed raw with a sprinkle of black salt or crafted into a delightful salad, cucumbers provide a refreshing and hydrating treat. Rich in potassium, vitamin A, C, K, and antioxidants, they offer a multitude of health benefits.

As a natural coolant, cucumbers offer much-needed relief from the summer heat. Additionally, placing raw cucumber slices on closed eyes can provide soothing effects and help alleviate dark circles. Given that our bodies are composed of nearly 60% water, maintaining hydration is crucial for survival, especially during the summer months when sweating is more pronounced. In such times, turning to hydrating fruits can be immensely beneficial.