Scorching sun, sweat and dehydrated skin indicate the arrival of summer. But, there are some summer fruits in India that could make an important part of your diet and enjoy respite from scorching summer. Here are the top 15 fruits for a cool summer. These health benefits of these fruits keep you hydrated and make you competent to avoid summer health issues.They include :-
1) Watermelon :-
Watermelons are nature’s gift to beat tropical summer thirst.
Watermelons are very low in calories (just 30 calories per 100 g) and fats yet very rich source of numerous health promoting phyto-nutrients and anti-oxidants that are essential for optimum health.Watermelon is an excellent source of Vitamin-A, which is a powerful natural anti-oxidant. It is essential for vision and immunity. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A is known to protect from lung and oral cavity cancers.
It is also rich in anti-oxidant flavonoids likelycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin.Watermelon is an excellent source of carotenoid pigment, lycopene and indeed, superior to raw red tomato. Studies suggest that lycopene offer certain protection to skin from harmful UV rays.Watermelon fruit is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure; It thus offers protection against stroke and coronary heart diseases.Furthermore, itcontains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1),vitamin-C, and manganese. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
2) Oranges :-
Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system.Oranges also contain choline, zeaxanthin, and carotenoids.Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronicinflammation.Zeaxanthin and carotenoids have antioxidant effects and have been shown to have an inverse relationship with overall cancer rates and prostate cancer in particular.
3) Lychee :-
Health benefit of the lychee fruit is that it is a great source of vitamin C, a vitamin that the body does not produce naturally. Vitamin C helps the body to fight heart disease and cancer. Vitamin C is good for our bones, skin and tissue, and therefore is a very important vitamin to our overall good health.Through the high content vitamin C content of the lychee fruit, the fruit benefits those suffering from colds, fevers and sore throats. Lychee also helps the body to digest food properly for the best nutrition and an added boost of health.
Lychee, the Chinese believe, also has the ability to relieve pain and shrink swollen glands. People in China treat these symptoms with the lychee fruit using ancient Chinese medicines .Along with these health benefits lychee also contains phosphorous, calcium, magnesium and protein.
Papaya fruit is and excellent source of dietary fiber, folate, vitamin A, C and E. It also contains small amount of calcium, iron, riboflavin, thiamine and niacine. It is also very rich in antioxidant nutrients flavonoids and carotenes, very high in vitamin C plus A, and low in calories and sodium.Paw paw is rich in enzymes called papain and chymopapain which helps with the digestion, particularly it breaks down the proteins from the food we eat into amino acids.
5) Plums :-
Plums are a small stone fruit related to nectarines and peaches. They tend to have a sweet and tart taste, and you can eat them as is or use them in a variety of recipes, including plum wine, pickled plums and plum jam. Plums are low in calories and offer several beneficial nutrients, so adding them to your diet can be beneficial.Plums are a good source of vitamin C, as each small fruit contains 7 percent of the daily suggested intake. Vitamin C is an antioxidant, so it can help protect your cells from free radical damage. Vitamin C also helps produce carnitine, norepinephrine and collagen.
Bananas are one of the most widely consumed fruits in the world for good reason. The curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some scientists believe that the banana may have even been the world’s first fruit.Bananas are one of the most widely consumed fruits in the world for good reason. The curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some scientists believe that the banana may have even been the world’s first fruit.
According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.