During the summer season the temperature and the humidity level indeed go very high in India. Since summer is characterized by hot weather, heat, and other things such as dehydration it is important to include summer fruits in one's meal plan. These fruits are enriched with vitamins minerals and antioxidants that may help to reduce the heat and balance the nutrient requirement of the body. Below is the list of summer fruits that are healthy and should be incorporated into one’s diet.

1. Watermelon

Watermelon is a freshly preferred fruit that easily reminds people of summer because it is made up to 92% of water. It also contains lycopene, vitamin C, several phytonutrients that encompass anti-inflammatory, anti-cancer, and antioxidant benefits. 

Watermelon replenishes the vitamin and mineral loss in the body and acts as a source of energy besides making the body moist. It also maintains the health of the heart and helps alleviate pains that accrue from exercised muscles hence is useful after workouts.

2. Mango

Mangoes are commonly referred to as ‘AAMRIT PHAL or the king of fruits; mangoes are scientifically proven to promote health, give you good calories, fiber, vitamins and minerals. The different varieties possess compounds that reduce cell damage to an extent of enhancing system wellness. Mangoes are a rich source of Vitamin A and C; they boost the immune system; good vision and healthy skin among other benefits. They also have certain enzymes that assist in digestion and fix the membrane of digestive tracts. 

 3. Muskmelon (Kharbooja)

Another fruit, muskmelon, belongs to the water crashing fruits like watermelon but not as red as it. It is rich in vitamins A and C, potassium, and magnesium. Muskmelon has pain relieving, anti-inflammatory, and antidiabetic functions. It is beneficial for the stated functions due to its eye health benefits, immunomodulation, and skin health promotion. 

4. Kiwi

Papayas are eaten in the Indian summers especially and are credited for enzymes, papain and chymopapain which enhance immunity. There is information about papaya content of vitamins A and C, foliate and fibers. Aids in digestion, help to decrease inflammation, and benefit the function of the heart. 

 7. Pineapple

Pineapples also contain vitamin A, vitamin B, and vitamin C and other minerals they contain are zinc, magnesium, and potassium. They also work on maintaining the body’s Ph level and ensuring there are adequate separating fluids in the body. Pineapples are rich in bromelain an enzyme that helps in digestion and the reduction of inflammation. The requirement also aids in immunity support and contributes to skin health the importance of the nutrient is undoubted.

 8. Guava

 Guavas are very rich in nutrition values and chiefly consist of water, fiber, iron, and vitamins. These have health benefits that include acting as antioxidants, and increasing the body’s immunity. Guavas also have benefits to the heart, gut, and the control of blood sugar levels in the body. These can be consumed fresh or prepared in a fruit salad or even guava juice.

9. Litchis 

 Litchis are a favorite fruit in summer and they contain a quite several polyphenols. Some are eaten fresh and they can assist in relieving hotness of the body plus thirst. Litchis are also rich in vitamin C and this vitamin improves the immune system and the overall health of the skin. One of the key facts, the extracts possess anti-inflammatory and antioxidant effects, which prevent cell damage.

 10. Plums

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 The plums provide appreciable amounts of vitamins, minerals as well as bioactive alliances inclusive of carotenoids and phenolic acids. They enhance memory functions, decrease the blood sugar levels and enhance bone health. Another benefit is that plums have antioxidant activity that reduces cell damage, as well as helps to have healthy skin. They should be eaten fresh or used in fruit bowls, as a garnish and covering for yogurt and cereal.

 11. Strawberries

Essentially, strawberries are enriched of flavonoids and phytonutrients which help in preventing skin issues, control cholesterol and preventing heart diseases. They also contain vitamin C and manganese that enhance immune system and skin. It is recommended to eat strawberries in any form; be it in liquid form like the smoothies, icy products, or fresh.

12. Grapes

These are readily accessible fruits which are rich formal polyphenols and antioxidants. It is effective in enhancing the health of brain and might help women with breast cancer. Scientifically, grapes also help in cleaning the heart, digestion and controlling inflammation. Fruits can be eaten fresh or used in fruit salads, to top yogurt, cereal, etc USA Grapes are fresh tasting, juicy and crisp, available in two main varieties.

13. Figs

Figs are sweet fruits that contain natural sugars; they give the body an instant energy boost. They include potassium, calcium, and magnesium among others that are replenished in the body. Figs help in digestion, are rich in calcium thus aiding in strengthening of bones, and are a rich source of fiber that is useful in the prevention of heart diseases. Figs can most commonly be eaten fresh, dried or used in fruit salads.

14. Banana

Bananas help in digestion and are source of energy. They contain loads of potassium; vitamin B6, vitamin C, and are rich in fiber. Bananas aid in regulation of electrolytes in the body, are good for the heart and can help fight off depression. The bananas can be eaten directly, as a fast snack, included in a shake, sprinkled on cereal, or added to present yogurt.

15. Apricots

If you want to have better vision and healthy skin, then apricots are very essential because they have beta-carotene. They are also rich in vitamins A and C, potassium and also fiber. Apricots are beneficial for our gut health, improve the immune system, and the skin. Apricots are tasty fresh, fruit additions, or when dried and packed inั้.

16. Peaches

Star fruits have potassium and vitamin C properties and they aid in soothing the eyes and elimination of headaches resulting from heat. Star fruits can also help with digestion, act as sources of vitamins to fight off disease, and are beneficial for good skin. It is advisable to eat star fruits as it is, add it to fruit bowls, or use it as a decor for cocktails.

18. Bael

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Bael is a natural coolant and India has a lot of summer fruits to offer. It does not have to be chilled and is actually at optimum for consumption when had as a beverage. Bael contains vitamins A and C, potassium and fiber. It is healthy for digestion, increases body immunity and has anti-oxidation qualities.

19. Lemon

Lemon is a readily available and efficient fruit of the summertime that replenishes potassium and vitamins. Like any other cold drink, lemonade is one of the best that is preferred during the hot season. Lemons are rich in vitamin C that helps in building immunity as well as helps maintain skin health. They also contain antioxidants and are believed to have anti-aging HIV positive indeed has negative influence on this tap.

20. Cucumber

Cucumbers contain mostly water, potassium, with Vitamin A, Vitamin C, and Vitamin K. They can be used to cool the body in summer. Yet, cucumbers also include ministries that help in digestion, combat inflammations and also improve the skin. Raw cucumbers with a pinch of black salt could be had fresh, in salads, or placed on yogurt and sandwiches.

Summing Up

Summer fruits are very important in the preparation of our body to face the hot season with lots of energy and strong health. It is suggested that these fruits could be taken in any form; smoothies, as desserts, in juices, and raw to help one overcome the heat that comes with the summer season.