If an apple a day keeps doctors away, think of what an entire fruit basket can do? Fruits form an essential part of our balance providing the body with major nutrients like, Vitamins, potassium, magnesium along with providing the necessary hydration and being low in calories. Summer fruits are nutritious and delightful supplements. The fruits which are widely available during summers are called summer fruits. These fruits are loaded with water content, are full of flavors, feel light and easy on the stomach and thrive with rich & essential nutrients. The scorching heat of summer can be excruciating and dehydration is often a commonly found health complication. Some of the best summer fruits include watermelon, muskmelon, mango, kiwi, oranges and others. Read on further to have better knowledge on what summer fruits are and how they benefit us.
What are Summer Fruits?
Summer Fruits are those fruits whose availability is natural to the summer season. Some of the best summer season fruits include, kiwi, watermelon, mango, oranges, strawberries or peaches. During the summers, the weather tends to be warm and the body sweats more than usual which calls for an increased intake of fluids and nutrients. This intake can be fulfilled through summer season fruits which are loaded with nutritional value and wonders of good flavor and hydration. Our body is made up of 60% of water and this hydration is an integral part of it. To survive the tropical heat, water alone can sometimes not be enough and your body would require hydration from supplements like fruits and vegetables.
20 Best Summer Season Fruits
The seasonal summer fruits don’t only possess the refreshing and cooling effects but also hold in itself a plethora of health benefits such as lowering the risk of heart diseases, promoting brain health and skin health, reducing inflammation and many more. Some of the best fruits for summer include watermelons, strawberries, citrus fruits like lemon, oranges etc. Below mentioned are some of the summer fruits that one can try their hands on.
- Strawberries
- Mangoes
- Raspberries
- Blueberries
- Papaya
- Watermelons
- Apricots
- Cherries
- Apple
- Oranges
- Kiwi
- Lemons
- Pineapples
- Plums
- Peaches
- Muskmelon
- Guava
- Litchi
- Bananas
- Cucumber
1. Strawberries
Strawberries are one of the most refreshing and enjoyable summer fruits which also have amazing health properties. The contents of strawberries are rich in Vitamin C that boosts immunity and antioxidants which promotes healthy metabolism. The fruit is also low in calories making it an energy-dense food.
2. Mangoes
The mouth-watering fruit of mangoes are rich in potassium, folate, fiber, and vitamins A, C, B6, E, and K. The content of this summer fruits are also a great source of some plant polyphenols that possess antioxidants and anti-inflammatory properties. The fiber present in the mangoes also aids with digestion and promotes satiety.
3. Raspberries
The summer fruits delights of raspberries are low in calories and rich in fibers, vitamins, minerals and antioxidants. They can shield the body from diabetes, cancer, obesity, arthritis and other chronic diseases. The summer season fruits can be added to the diet in oatmeals, muffins, pancakes or yogurts.
4. Blackberries
Blackberries are another summer season fruit that is rich in Vitamin C, K and manganese which boosts immunity of the body and keeps chronic diseases at bay. Blackberries are also an excellent source of fiber which promotes healthy digestion and heart function along with satiety.
5. Papaya
The tropical fruit of papaya helps in breaking down proteins in the body along with initiating its proper utilization. This makes papaya beneficial for digestion. The content of Vitamin C and A in the papaya also helps in slowing down the aging process along with promoting heart health and keeping the various infections at bay.
6. Watermelons
The highly nutritious summer season fruits of watermelons are extremely rich in various antioxidants such as vitamins A and C, beta carotene, and lycopene along with being a great source of potassium and magnesium. The pink-color pigment of the watermelon comes from the presence of the carotenoid called lycopene.
7. Apricots
The tart flavored fruit of apricots are one of the best summer fruits that are widely consumed as jams. The content of apricots are rich in fiber and protein, promoting satiety, muscle health and healthy digestion. Apricots are also a great source of vitamin C, vitamin A, potassium, vitamin E and vitamin K. You can also try your hands on other protein rich fruits that can necessiate the body of required protein and enhance muscle health.
8. Cherries
Cherries are an excellent source of potassium and fiber both of which promote heart and gut health. The summer fruits are also particularly rich in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates that shield the body from oxidative stress. They are also rich in serotonin, tryptophan, and melatonin which help in elevating mood and promoting good sleep.
9. Apple
Apples are one of the most delicious and versatile summer fruits with rich nutritional properties. The contents of apples are excessively rich in fiber, vitamin C and potassium that can help boost immunity, reduce inflammation, aid in digestion, along with promoting weight management.
10. Oranges
The citrus summer fruits of oranges are a wonderful source of Vitamin C which promotes body immunity and keeps viral infections at bay. These summer fruits are also an excellent source of potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols. The consumption of oranges can significantly help reduce inflammation, blood pressure and cholesterol.
11. Kiwi
The chinese gooseberry called Kiwi has various health benefits. The summer fruits are a great source of vitamin C, fiber, potassium, folate, and vitamin E. The contents of kiwis are also rich in carotenoids, including lutein, zeaxanthin, and beta carotene, which promotes eye health. Kiwis also promote healthy digestion and improves gut health as well as keeping constipation at bay. Kiwis are also rich in calcium which helps with bone health. There are other Calcium rich fruits which can fulfill your calcium requirements and boost your bone health.
12. Lemons
Another one of the best fruits for summer which are also citrus in nature are lemons having rich content of Vitamin C that can enhance immunity and heart health. Lemon also acts as a great detoxifying element along with aiding in weight loss.
13. Pineapples
Pineapples are one of the best tropical fruits rich in Vitamin C and manganese. The presence of manganese in pineapples supports metabolism, regulates blood sugar levels and acts as an antioxidant. A number of polyphenolic compounds with antioxidants and anti-inflammatory properties are also present in pineapples.
14. Plums
Plums are one of the best fruits for summer as they are rich in dietary fiber which improves digestion and relieves constipation. The fruit also helps in maintaining heart health by controlling blood pressure levels owing to the presence of potassium. Plums also have antioxidants properties that can prevent the risk of diabetes and cancer.
15. Peaches
Another summer fruits are peaches are a great source of potassium, fiber, and vitamins A, C, and E. They also substantially contain the carotenoids lutein, zeaxanthin, and beta carotene. The skin of the peach contains higher antioxidants that can help fight free radicals in the body.
16. Muskmelon
Another one of the refreshing and nutritioys summer season fruits include muskmelon. The content of the fruit are rich in high alkaline and water content which hydrates the body and relives it from acidic effects of extreme temperatures. Muskmelons are also a great source of vitamin A, vitamin C, magnesium, potassium, iron etc.
17. Guava
One of the best fruits for summer is guava which is rich in Vitamin C that helps boost immunity along with possessing the highest amounts of lycopene. It’s yet another summer fruit that forms a great source of antioxidants such as beta carotene as well consisting of various flavonoids. Guava single handedly promotes the health of various organs such as eyes, heart, kidneys, and skin.
18. Litchi
Also known as Chinese cherry, the summer season fruit of litchi is loaded with nutritional benefits. The content of litchi is an excellent source of vitamin C, potassium, fiber, and many polyphenols with anti-inflammatory and antioxidant properties. The summer fruits help control blood pressure and maintain heart health.
19. Bananas
The nutritious delight of banana isn’t just summer fruits but an year round fruit. It is a great source of potassium, magnesium, phosphorus, vitamin B6, vitamin C and several phytonutrients and antioxidants. The fruist can provide the body with instant energy along with keeping at bay certain health conditions like cancer, diabetes, asthma etc.
20. Cucumber
The summer season fruits of cucumber have high water content and provide ample hydration to the body. The fruit helps as a natural coolant during summers. The content of cucumber is also rich in potassium, vitamin C, vitamin A, vitamin K and several antioxidants. The fruit lower blood sugar levels and promotes heart health.
Health Benefits of Summer Fruits
Summer season fruits are more than just delicious munchies. They are loaded with numerous health benefits that provide our body with essential minerals and nutrients through which it can perform many of its functions smoothly. Below listed are some of the health benefits of Summer fruits.
Boosts Hydration: The best way one can dodge off the burning heat of summer is through keeping their hydration needs in check. Besides water, the best way to keep the body hydrated is by consumption of water rich fruits that have high nutritional value. Watermelon , muskmelon, cucumber, and oranges are some of the summer fruits that can necessitate the body of its hydration needs with its high water content. These fruits are also rich in electrolytes, thus can substantially help in regulating the body’s fluid balance.
Enhances Immunity: Citrus fruits like guava, oranges or lemons are rich in Vitamin C. which crucially helps in enhancing the immune system and protecting the body from various infections. Consumption of summer season fruits can help boost the immune system. These fruits also have high antioxidants which helps in fighting free radicals in the body and keeps the risk of chronic diseases at bay.
Aids in digestion: Summer fruits like cherries, apricots or plums have rich fiber content which essentially helps in improving the bowel movements and prevents the risk of constipation in the body. The high fiber presence also makes one feel full for long, thus keeping the frequent hunger pangs at bay.
Gives natural energy: Summer season fruits contain natural sugars which assist in providing the body with instant energy. The best fruits for summer with high glucose, fructose and sucrose content are bananas, pineapples and mangoes that phenomenally help in providing the body with natural energy.
Low in calories: Summer fruits like watermelons, cantaloupes and berries have low glycemic index which makes them a great snacking option if you are on your weight loss excursion or are diabetic. These fruits have amazingly high water content and are also essentially low in calories.
High Vitamin and Mineral content: All of these summer fruits are excessively rich in vitamins and minerals. Fruits like mangoes, oranges, lemons have high Vitamin C content that can help boost the body’s immunity. Papaya also holds in itself antioxidants and anti-inflammatory properties which can protect the body from risk of cancer.
What are best Summer Fruits for Weight Loss?
From departing from the numerous health benefits of hydration, keeping chronic diseases at bay, and providing essential nutrients, these summer season fruits are also a great panacea when it comes to weight loss. Summer fruits like watermelon, muskmelon, berries or lemons are high in water and fiber content which helps in promoting the satiating factor in the body and boosts metabolism, therefore assisting in weight loss. Below listed are some of the best fruits for summer that can assist one in their weight loss journey.
Watermelon
Watermelon is another summer fruit that has impressively high water content and which can help provide appropriate hydration to your body. The content of fiber is also rich in watermelons which keeps the body feeling full for longer duration thus preventing overeating and assisting with weight loss.
Papaya
Papaya is a tropical fruit known for its delicious taste containing papain, an enzyme that aids with digestion and further assists with weight loss. The contents of papaya are also rich in Vitamin A and C along with fiber which accelerates the fat burning process in the body along with promoting satiety in the body.
Pineapple
The tropical fruit with a tangy flavor to it contains within itself bromelain, an enzyme that helps with digestion along with reducing bloating. Pineapple also has high Vitamin C and fiber in them as well as being low in calories that makes it the best snacking option. Enjoy pineapple as your go to summer fruits to extract nutritional benefits and aid in weight loss.
Citrus Fruits
Citrus fruits like oranges or lemons have high Vitamin C and fiber content that boosts the body’s metabolism and accelerates the process of fat burning in the body. These are fruits which are refreshing and can be consumed by mixing with juices and shakes. You can prepare yourself some Fruit salad for weight loss and get steps ahead in your fitness journey.
How to include Summer Fruits in your Diet?
The excellent properties and benefits of Summer fruits can be extracted by either consuming them raw or adding it in your diet through other meals. This can help in enriching your diet with additional health qualities of fruits and providing your body with necessary nutrients. The overtly refreshing and hydrating delights can be added to the diet through shakes, juices, smoothies, ice lollies, salads, oatmeals and much more. The easiest way to add the summer fruits to your diet is by turning into chopped fruit salad. You can make your own pancakes, waffles or muffins extra delightful with the toppings of berries. Summer fruits like mangoes, oranges or peaches can also be turned into jams and applied on bread. Level up the nutritional value of your breakfast by adding the summer fruit of your choice into morning oatmeal. These fruits can also be consumed with yogurt or made into smoothies, shakes or fruit juices.
Nutrients in Summer Fruits
The nutrition value of Summer fruits are enormously high and it helps with various health benefits, such as promoting skin health, boosting immunity, helping in weight loss and many others. Consumption of summer season fruits can keep the body energized, hydrated and nourished. Given are some of the exponential nutrients present in summer fruits.
Vitamin C and A
The citrus fruits like oranges and lemons are rich in Vitamin C which helps improve metabolism, reduces inflammation, lowers blood pressure levels, cholesterol and has other multiple health benefits. Summer fruits like mangoes are rich in not just Vitamin C but also A that helps fulfilling the vitamin requirements of the body.
Vitamin B6 & Magnesium
Some of the summer fruits like jackfruit or mangoes are rich in Vitamin B6 and magnesium that promote heart health along with promoting brain health and boosting overall immunity.
Anthocyanin
Berries like blueberries are one of the best fruits for summer that also has anthocyanin in them, a flavonoid that helps fight free radicals and prevent skin damage. Foods rich in anthocyanin are also known to lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure.
Polyphenols
Some summer fruits contain polyphenols, the micronutrient which is known to improve heart health, lower risk of diabetes, have anti cancer properties and also boosts immunity.
Some Facts about Summer Fruits
Fact 1: The delicacy that is blueberries can heavily promote brain health and even lower the risk of Type 2 diabetes. They add an extra layer of sweetness and the tint into muffins, oatmeals or salads.
Fact 2: Cucumbers, the best fruits for summer when it comes hydrating with around 95% water content, are also remarkably low in calories. The skin of the cucumbers are rich in lutein, the nutrient which helps in promoting vision health.
Fact 3: The juicy peaches are one of the best source of fiber and vitamins A and C. Interestingly, peaches and nectarines are considered twins with the only difference visible in the skin, as the former has a fuzzier one while the later has a smoother skin.
Expert Review on Summer Fruits
Summer fruits are the fruits that are available during the seasons of summer and have excessive nutritional value. These fruits have high water content, anti-inflammatory and antioxidants properties, fiber, potassium, iron, magnesium and other essential nutrients. These fruits are low in calories and contain Vitamin C, K, A and B6. There are multiple health benefits of summer season fruits such as maintaining blood sugar levels, lowering the risk of heart diseases, cancer and diabetes, reducing inflammation, promoting satiety and gut health. These fruits can be consumed in thier raw form or added into the diet by chopping into salads, mixing with yoghurt, turning into smoothies or fruits juices. It can also be made as a healthy breakfast by consuming with oatmeal, pancakes or even muffins.
References
“Health Benefits of Peaches: A Delicious Summer Fruit (Rutgers NJAES).” n.d. New Jersey Agricultural Experiment Station. Accessed January 30, 2024. https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=301.
Md, Sandeeb. 2023. “,.” , – YouTube. https://www.tandfonline.com/doi/full/10.1080/15538362.2020.1796888.
“Red Fruits Composition and Their Health Benefits—A Review.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8909293/.
FAQs
1. What are the 5 summer season fruits?
Oranges, mangoes, watermelons, strawberries and bananas are the 5 summer season fruits that have exponential nutritional values. The content of these fruits are rich in water, Vitamin C and A, potassium, fiber, etc.
2. Is Banana a summer fruit?
Although bananas are available throughout the year, it can very well be counted under summer fruits. The content of bananas helps reduce swelling and promotes weight loss. It can also help strengthen the health of the nervous system.
3. Which is the king fruit of summer?
Mangoes are the king fruit of summer having amazing nutritional properties. The contents of mangoes are rich in potassium, fiber, Vitamins A and C. All of these promote the metabolic health of the body, boost immunity, promote satiety and provide various other health benefits.
4. Which fruits grow in summer?
Mangoes, watermelons, Papaya and Kiwis are some of the fruits particular to summer and have excellent health benefits. All of these fruits have numerous nutrients such as potassium, fiber, vitamins, protein, etc.
5. Is Chikoo a summer fruit?
Chikoo is another one of the best fruits for summer known for its high water content and rich flavor. Chikoo is also rich in fiber and texture, making it a great item that promotes satiety and keeps the hunger pangs at bay.
6. Which is the most popular summer fruit?
Berries like strawberries, blueberries are considered as the superfoods of summer with their antioxidant content that boosts immunity. Mangoes are another popular summer fruits which are rich in fiber and can help with bowel movements and promote healthy digestion.
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