Summer Fruits

Summer Fruits

Summer fruits like mangoes, watermelon, muskmelon, litchi, papaya and strawberries are not only delicious but also extremely healthy because they have different flavours and provide various nutrients, vitamins and minerals that help keep your body hydrated and energised all day long. Tropical fruits like watermelon are highly beneficial in the summer because they contain 92% water, which makes them perfect for staying hydrated when it’s hot, but mangoes, often called the king of fruits, are full of vitamins C, and A, which help strengthen your immune system and make your skin look better and more glowing. Adding these summer fruits to your diet is a great way to stay relaxed, cool and healthy during the summer season because, just like the saying “an apple a day keeps the doctor away”, eating a variety of fruits together can be even more beneficial extremely let’s look at different summer fruits and see how they help us in the summer. Let’s have a look at different summer fruits and learn how they help us during the summer season.

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 Summer Season Fruits

Seasonal summer fruits possess refreshing and cooling effects and hold plenty of health benefits, such as lowering the risk of heart disease, promoting brain and skin health, reducing inflammation, and many more. Some of the best fruits for summer include watermelons, strawberries, citrus fruits like lemons and oranges, etc. Below is a list of the summer fruits one can try their hands on. 

  1. Strawberries
  2. Mangoes
  3. Raspberries
  4. Blueberries
  5. Papaya
  6. Watermelons
  7. Apricots
  8. Cherries
  9. Apple
  10. Oranges
  11. Kiwi
  12. Lemons 
  13. Pineapples
  14. Plums
  15. Peaches
  16. Muskmelon
  17. Guava
  18. Litchi
  19. Bananas
  20. Cucumber 

1. Strawberries

Strawberries are one of the most refreshing and enjoyable summer fruits and have unique health properties. The contents of strawberries are rich in Vitamin C, which boosts immunity, and antioxidants, which promote healthy metabolism. The fruit is also low in calories, making it an energy-dense food. All summer salad recipes with fruits have strawberries as their essential ingredient, and they appear in all types of summer smoothies and desserts.

Benefits of Strawberries:

  • Strawberries contain substances like anthocyanin and quercetin, which help decrease the chance of heart attacks and lessen swelling connected to atherosclerosis; also, potassium in them helps keep the heart healthy.
  • Studies show that the chance of getting a stroke might decrease if you eat strawberries because they contain flavonoids. These substances are linked with a reduced risk of stroke, and this is true even when we think about other heart-related risks.
  • Strawberries and different kinds of berries could help prevent cancer, especially those in the stomach area and breast cancer.
  • Strawberries contain potassium, which can help people with high blood pressure because they work against the harmful impacts of sodium, lowering the chances of experiencing heart attacks and strokes.
  • Strawberries help with constipation because they have dietary fiber that makes bowel movements more regular, and they also make you drink more water since the fruit has a lot of water in it, which is good for staying hydrated and keeping your bowels healthy.

2. Mangoes

Mangoes are the favourite summertime fruit of Indians, having potassium, folate, fiber, vitamins A, C, B6, E, and K and some plant polyphenols that possess antioxidants and anti-inflammatory properties, that aid digestion and promote satiety. Mangoes in smoothies, summertime salads, and desserts are rich sources of calcium, such as rich fruits, iron, and vitamins A and C.

Benefits of Mangoes:

  • Mangoes are packed with beta carotene and Vitamins A and C, which help to prevent cancer and make your skin healthy and glowing.
  • Mangoes are a rich source of fibers that improve your gut health and help fight constipation and bloating.
  • Mangos are packed with powerful antioxidants that protect your body from everyday stress and toxins. These antioxidants, mainly found in the skin or peel of mangoes, help manage weight. They also relieve constipation while improving gut health and reducing inflammation.
  • Eating mangoes can help your skin and hair stay healthy because they have vitamins A and C, which make collagen for clear and glowing skin and help absorb iron for hair growth.

3. Raspberries

Raspberries are low in calories and rich in fiber, vitamins, minerals, and antioxidants. Raspberries are consumed in the summertime and shield the body from diabetes, cancer, obesity, arthritis and other chronic diseases. Raspberries can be added to the diet in oatmeals, muffins, pancakes, or yogurts, as well as in summer salad recipes with fruits. Berries are a good source of vitamin C and fibres, and a handful of berries is enough to provide healthy nutrition.

Benefits of Raspberries:

  • Raspberries are rich in potassium, manganese and omega-3 fatty acids.
  • Raspberries are a low-sugar, high-fiber fruit that can help manage blood sugar, lower cholesterol, help manage weight, and provide antioxidants to protect against cell damage and various diseases.
  • Raspberries are full of Vitamin C and can help your skin stay healthy by boosting collagen, a protein that keeps your skin firm. 

4. Blackberries

Blackberries are another summer season fruit rich in Vitamin C, K, and manganese, which boosts the body’s immunity and keeps chronic diseases at bay. Blackberries are also an excellent source of fiber that promotes healthy digestion, heart function, and satiety.

Benefits of Blackberries:

  • Blackberries are rich in vitamin C, providing 35% of daily needs in a 100g serving, and vitamin C is crucial for making collagen and healing wounds, things our body can’t do alone.
  • In a 100 g serving, blackberries also provide 14% of our daily fibre needs, which helps regulate blood sugar and digestion.
  • Blackberries are good for you in two ways: they have lots of fiber, which helps control sugar and keeps your digestion on track, and they are packed with antioxidants that fight against ageing and diseases.

5. Papaya

The tropical fruit papaya helps break down proteins in the body and initiate their proper utilisation, making it beneficial for digestion. Its Vitamin C and A content also helps slow down the ageing process, promote heart health, and keep various infections at bay.

Benefits of Papaya: 

  • Eating papaya can help keep your eyes healthy as you get older by preventing inflammation and damage, thanks to compounds like lycopene and carotene. Plus, papaya might also help prevent asthma or make it less severe because it’s full of antioxidants and fiber that help your body fight back against asthma.
  • Eating papaya, which contains compounds like lycopene, zeaxanthin, and lutein, might help fight prostate, gastric, and breast cancers. 
  • Papaya is also rich in vitamin K, which is crucial for bone health, as it helps absorb calcium and strengthen bones, reducing fracture risk.
  • Eating papaya, which is rich in fiber, can help manage blood sugar levels in people with diabetes, promote healthy digestion and reduce the risk of heart disease.

6. Watermelon

Watermelons are highly nutritious summer fruits rich in various antioxidants, such as vitamins A and C, beta-carotene, and lycopene. They are also a great source of potassium and magnesium. The pink-coloured pigment of watermelon comes from the presence of the carotenoid lycopene.

Benefits of Watermelon:

  • Watermelon is mostly water and great for staying hydrated in hot weather; plus, its natural sweetness can restrict sugar cravings, and it has antioxidants that help remove harmful molecules in the body. These molecules, called free radicals, can cause damage and lead to diseases like cancer and heart disease. 
  • Antioxidants, like those found in watermelon, help fight against this damage, and some experts think they might even help prevent asthma, although more research is needed to be sure.
  • Watermelon is excellent for your gut because it has lots of water and some fiber, which keep you regular and prevent constipation. It’s also a refreshing snack in summer because it’s mostly water and has potassium.
  • Additionally, watermelon has choline, which helps with muscle movement, learning, and memory. 
  • Athletes might like watermelon, too, because it can reduce muscle soreness after exercise. 
  • Watermelon has vitamin C, which helps your skin stay healthy and even makes wounds heal faster. 

7. Apricots

The tart-flavoured fruit of apricots is one of the best summer fruits and is widely consumed as jam. The content of apricots is 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 necessitate the body of required protein and enhance muscle health.

Benefits of Apricots: 

  • Apricots are packed with antioxidants like beta carotene and vitamins A, C, and E, which fight harmful compounds in the body and help prevent diseases. They are also rich in nutrients like lutein and zeaxanthin, which keep your eyes healthy.
  • Eating apricots can help your skin by protecting it from damage caused by the sun and pollution, which may reduce wrinkles and sunburn risk. 
  • Apricots also contain fiber that supports a healthy gut by promoting good bacteria and helping in digestion.
  • Eating apricots might lower blood pressure and reduce stroke risk. They are also super hydrating, helping your body function better and recover after exercise.
  • Apricots might help your liver stay healthy by fighting off harmful substances, especially when you have alcohol, but we’re not sure if it works the same for people. Apricots are easily incorporated into meals and snacks in many tasty ways, like salads, yogurt, or even slow-cooked meat.

8. Cherries

Cherries are an excellent source of potassium and fiber, promoting heart and gut health. The summer fruits are also particularly rich in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which shield the body from oxidative stress. They are also rich in serotonin, tryptophan, and melatonin, which help elevate mood and promote good sleep.

Benefits of Cherries:

  • Eating red cherries can help your body fight diseases by reducing inflammation with powerful plant chemicals like anthocyanins and polyphenols. They also provide antioxidants such as Vitamins A, C, and E.
  • Cherries promote better sleep due to their high melatonin, serotonin, and tryptophan levels, which help promote a more sound sleep.
  • Cherry juice might help sore muscles after exercise by reducing inflammation, acting like ibuprofen without side effects. A study found that cherry powder can boost endurance in runners and lessen post-run soreness. Also, cherries can lower uric acid levels, easing arthritis pain.

9. Apple

Apples are one of the most delicious and versatile summer fruits, with rich nutritional properties. They are excessively rich in fiber, vitamin C, and potassium, which can help boost immunity, reduce inflammation, aid digestion, and promote weight management.

Benefits of Apple:

  • Eating apples helps stabilise blood sugar by slowing down sugar absorption and reducing the risk of Type 2 diabetes. It also lowers cholesterol levels due to antioxidants and fiber, which may decrease the risk of heart disease.
  • Eating apples can help lower high blood pressure because they contain antioxidants and fiber. These make blood flow smoother, reducing the risk of strokes and heart attacks. They also ease inflammation, protect against asthma, and improve lung function.
  • Eating apples is good for you in many ways: First, they boost your gut health by stopping harmful bacteria and feeding the good ones; second, they keep you full longer, helping you avoid unhealthy snacks; and third, they might even help you live longer by reducing your risk of heart disease and cancer.

10. Oranges

The citrus summer fruits of oranges are an excellent 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.

Benefits of Oranges: 

  • Eating fiber-rich fruits like oranges can aid digestion and support overall health, but it’s important to increase fiber intake gradually to avoid stomach problems.
  • Oranges are high in fiber, which helps reduce cholesterol and belly fat. Increasing fiber intake decreases weight and visceral fat, which is crucial for lowering inflammation and the risks of diabetes, high blood pressure, and cancer.
  • One orange provides ample vitamin C, crucial for immunity and collagen, with orange juice reducing inflammation, which is key in fighting chronic diseases.
  • Oranges are rich in vitamin C, which aids iron absorption, which is crucial for oxygen use. Iron prevents fatigue, especially in menstruating women; plant-based diets may lack readily absorbable iron. Oranges also boast flavonoids, which combat inflammation and cell damage and potentially reduce depression risk, especially in older women.

11. Kiwi

The Chinese gooseberry Kiwi has various health benefits as they are a great source of vitamin C, fibre, potassium, folate, and vitamin E. The contents of kiwis are also rich in carotenoids, including lutein, zeaxanthin, and beta-carotene, which promote eye health. Kiwis also promote healthy digestion, improve gut health, and keep constipation away. Kiwis are also rich in calcium, which helps bone health. There are other Calcium rich fruits that can fulfil your calcium requirements and boost your bone health.

Benefits of Kiwi:

  • Kiwi fruit is packed with vitamin C and other antioxidants, relieving asthma symptoms. Its inclusion in a balanced diet supports heart health by boosting good cholesterol, reducing blood fats and clotting, and managing blood pressure, ultimately protecting against heart disease.
  • Kiwi fruit, with its high fibre content, benefits digestion and kiwi also contains actinidin, an enzyme assisting in breaking down protein for better digestion of protein-rich foods.
  • Furthermore, kiwi fruits are abundant in immune-boosting nutrients such as vitamins C, E, K, and folate, along with carotenoids and phytochemicals, which may enhance the immune system and potentially decrease the frequency and intensity of colds and flu symptoms.

12. Lemons 

Another one of the best summer fruits, which is also citrus in nature, is lemons. Lemons have a rich content of Vitamin C that can enhance immunity and heart health. Lemons also act as a great detoxifying element and aid in weight loss.

Benefits of Lemons:

  • Lemons can support heart health because they’re packed with vitamin C, which studies say can reduce heart disease and stroke risk, but it’s not just the vitamin C that’s beneficial; the fiber and plant compounds in lemons also help lower cholesterol levels, as shown in research where consuming citrus fiber extract daily for a month reduced total blood cholesterol. In contrast, hesperidin and diosmin, plant compounds in lemons, have also been found to lower cholesterol.
  • Lemons are said to help control weight due to their soluble pectin fiber, which expands in the stomach, making one feel full for longer. Lemon juice drinks may not have the same effect as they lack pectin, and some believe drinking hot water with lemon helps with weight loss.

13. Pineapples

Pineapples are one of the best tropical fruits rich in Vitamin C and manganese. Manganese in pineapples supports metabolism, regulates blood sugar levels and acts as an antioxidant. Several polyphenolic compounds with antioxidants and anti-inflammatory properties are also present in pineapples.

Benefits of Pineapples: 

  • Pineapples are full of nutrients and antioxidants that fight oxidative stress and potentially reduce risks of heart disease, diabetes, and cancer.
  • Pineapples with bromelain enzymes benefit protein digestion and pancreatic issues, tenderise meat, and reduce digestive inflammation, potentially lowering cancer risk.
  • Pineapples are rich in bromelain, which may boost immunity and reduce inflammation, decreasing infection risks and increasing white blood cell counts. Bromelain’s anti-inflammatory properties also help relieve arthritis symptoms.

14. Plums

Plums are excellent summer fruits because they contain a lot of dietary fiber, which helps with digestion and eases constipation. Thanks to its potassium content, this fruit also supports keeping the heart healthy by managing blood pressure. Plums also have antioxidant properties that can prevent the risk of diabetes and cancer.

Benefits of Plums:

  • Plums, which have a lot of vitamin C and antioxidants, help with healing, building muscles, and keeping eyes healthy. They also guard against illnesses such as heart disease, diabetes, and cancer.
  • They work like a natural laxative and assist in digestion, and their potassium helps to control blood pressure, which lowers the chance of having a stroke or heart disease.
  • Plums contain many antioxidants and fiber, and they also increase adiponectin, which helps combat stress and keep blood sugar constant.
  • Prunes, which come from plums, help to keep bones healthy by lessening bone loss and keeping bone thickness steady; this makes plums very important for including in a balanced diet to maintain good health.

15. Peaches

Another summer fruit is peaches, which 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.

Benefits of Peaches:

  • They prevent illnesses such as heart attacks, strokes, and cancer because they contain antioxidants like vitamin C, which fight damaging free radicals. Additionally, they offer necessary nutrients such as vitamin A, iron, zinc, and potassium, which are good for the immune system and heart health.
  • Peaches contain fiber, which helps digest food and control weight. Their high vitamin A, C, and E levels, along with copper and zinc, are suitable for eyesight, skin health, and the immune system.
  • The role of antioxidants in peaches, especially in the peel, is to protect cells from harm that can lead to cancer. The peach extract has shown potential for lessening the damage caused by smoking and delivering anti-inflammatory advantages owing to carotenoids.
  • The research proposes that peach flower tea can aid in losing weight, as shown by mice’s decreased body weight and fat, but more study is needed to ascertain its usefulness for humans.

16. Muskmelon

Another one of the refreshing and nutritious summer season fruits include muskmelon. The content of the fruit are rich in high alkaline and water content which hydrates the body and relieves it from acidic effects of extreme temperatures. Muskmelons are also a great source of vitamin A, vitamin C, magnesium, potassium, iron, etc.

Benefits of Muskmelon:

  • Muskmelon is good for health as it has a lot of water, which helps keep the body hydrated. There are also plenty of Vitamins C and A, which make the immune system stronger and protect eyesight. Plus, it has potassium that is beneficial for heart health.
  • Because it is high in fiber, Muskmelon helps with digestion and calms the stomach. It is also suitable for the health of your gut and makes you feel generally well. So, adding muskmelon to your food is essential for keeping your digestion comfortable and harmonious.
  • Muskmelon is low in fat and calories but high in fiber, which helps control weight. Fiber makes you stay full longer, reduces the desire to eat more often, and enables you to lose extra weight.
  • It contains vitamins, minerals, and antioxidants that nourish your skin, help keep it flexible, and prevent early ageing signs. Also, because of its Vitamin A level, muskmelon encourages hair to grow longer and thicker, which is suitable for overall beauty and health care.

17. Guava

One of the best summer fruits is guava, which is rich in Vitamin C, helps boost immunity, and possesses the highest amounts of lycopene. It’s yet another summer fruit that is an excellent source of antioxidants, such as beta-carotene and various flavonoids. Guava single-handedly promotes the health of multiple organs, such as the eyes, heart, kidneys, and skin.

Benefits of Guava:

  • Guava helps control blood sugar levels, which is especially good for people with diabetes.
  • Guavas have a lot of antioxidants, potassium, and fiber that are good for the heart because they might lower the chances of getting heart disease or having a stroke. They do this by decreasing high blood pressure and harmful cholesterol levels and raising the level of good cholesterol, according to what studies show.
  • Extract from guava leaves might lessen the pain of periods and make symptoms easier by lowering the intensity of the pain. This extract could also be good for digestion because it prevents constipation.
  • Also, guava leaf extract might stop cancer from starting or growing because it has antioxidants, but we need more studies on people to be sure about how well it works.
  • Guavas help with weight loss because they have few calories and lots of fiber, making you feel full and providing important nutrients that can aid in controlling weight. 
  • Guavas are excellent vitamin C sources, essential for maintaining a robust immune system and fighting sickness and disease. 
  • They are also suitable for the skin because they contain antioxidants and vitamins that protect it from damage and ageing. Also, guava leaf extract might help with acne problems, but we need more research to know for sure.

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.

Benefits of Litchi:

  • Litchi, which is full of beneficial substances such as polyphenols and polysaccharides, has the potential to improve the health of the heart and brain, help control weight, and support liver function.
  • Eating Litchi fruit might help lower high blood pressure and prevent artery hardening, but people with heart problems should talk to a doctor before eating it.
  • Studies show that extracts from the litchi seeds could protect the brain against Alzheimer’s disease and help control weight by blocking enzymes from the pancreas that break down fats.
  • Moreover, substances called polyphenols found in Litchi extract may help to reduce harm to the liver and stop the development of alcoholic fatty liver disease.

19. Bananas

Bananas are nutritious delights that aren’t just summer fruits but year-round fruits that are a great source of potassium, magnesium, phosphorus, vitamin B6, vitamin C, and several phytonutrients and antioxidants. The fruit can provide the body with instant energy and help prevent certain health conditions, such as cancer, diabetes, and asthma.

Benefits of Bananas:

  • Bananas have many good health benefits and a lot of potassium, which helps control blood pressure and keep heart health strong.
  • Bananas might help prevent asthma because they have antioxidants and potassium, but we still need more proof. Also, tests in the lab show that a protein called lectin in bananas could stop cancer from happening by acting like an antioxidant to remove dangerous particles from our bodies and may reduce leukaemia risk thanks to vitamin C in them.
  • Bananas contain fiber, potassium, folate, and antioxidants that support the heart, decrease the risk of heart problems, and help maintain bad cholesterol at lower levels. 
  • These fruits are suitable for people with diabetes because their high fiber helps control blood sugar and lowers the chance of developing type 2 diabetes. 
  • Bananas also promote digestive health by helping you stay regular and may help treat diarrhoea.
  • Additionally, bananas contain tryptophan, an amino acid that can help maintain memory, improve learning, and manage mood well.

20. Cucumber 

Cucumbers are high water-content fruits in the summer season and provide ample hydration to the body. They also help as a natural coolant during summer, which is rich in potassium, vitamin C, vitamin A, vitamin K, and several other antioxidants. They lower blood sugar levels and promote heart health.

Benefits of Cucumber:

  • Cucumbers are very hydrating and filled with water and electrolytes, which help to prevent dehydration and play an important role in keeping our gut healthy, stopping problems such as constipation and kidney stones, and enhancing general health.
  • Cucumbers are rich in vitamin K, which can help with blood clotting and improve bone health. They also promote the absorption of calcium into the body, which ensures strong bones. 
  • Cucumbers also contain cucurbitacin, which might fight cancer and reduce the chances of getting colorectal cancer because they are high in fiber.
  • Cucumbers help control cholesterol levels, provide potassium and magnesium, which might help avoid high blood pressure and atherosclerosis, and help with diabetes management by controlling blood sugar through their low glycemic index, fiber content, and cucurbitacin. 
  • Cucumbers, when part of a balanced diet, can support weight loss when combined with other healthy habits like regular exercise and portion management. But always remember that weight reduction, such as How to lose 5 kgs in a week, is usually not maintainable or beneficial for extended periods.
  • Cucumbers have the special ability to lessen swelling, which is why they are often used to reduce puffiness in areas like the eyes or skin that has been irritated by sunburns, acne marks, etc. 
  • Cucumbers can also help with inflammation-related issues such as those seen in heart disease and other conditions, including diabetes and autoimmune disorders like rheumatoid arthritis.

Benefits of Summer season fruits

Summer season fruits 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 are listed some of the health benefits of summer fruits.

1. Boosts Hydration

  • The best way to dodge the burning heat of summer is to keep one’s hydration needs in check, and the best way to keep the body hydrated is to consume water-rich fruits with high nutritional value. 
  • Watermelon, muskmelon, cucumber, and oranges are some of the best summer fruits that can fulfil the body’s hydration demand with their high water content. 
  • These fruits are also rich in electrolytes and thus can substantially help in regulating the body’s fluid balance. 

2. Enhances Immunity

  • Citrus fruits like guava, oranges, or lemons are rich in vitamin C, which crucially helps improve the immune system and protect the body from various infections. 
  • Consumption of summer fruits can help boost the immune system. These fruits also have high antioxidants, which help fight free radicals in the body and keep the risk of chronic diseases at bay.

3. Helps in digestion

  • Summer fruits like cherries, apricots, and plums have rich fiber content, which helps improve bowel movements and prevent constipation. 
  • The high fiber content also makes one feel full for a long time, thus keeping frequent hunger pangs at bay.

4. Gives natural energy

  • Summer fruits contain natural sugars that provide the body with an instant energy boost due to their high glucose, fructose, and sucrose content. 
  • Fruits such as bananas, pineapples, and mangoes are extremely helpful in providing the body with natural energy.

5. Low in calories

  • Summer fruits are also loaded with water content which makes them super hydrating, and on top of that, they are low in calories.
  • Summer fruits like watermelons, muskmelons, and berries are not just delicious but have numerous health benefits, because they have low glycemic indexes, which means they are great for snacking, especially if you are trying to shed some kilos or keep your blood sugar levels in check because of diabetes.

6. High Vitamin and Mineral content

  • All of these summer fruits, like mangoes, oranges, and lemons, have high Vitamin C content that can help boost the body’s immunity. Papaya also contains antioxidants and anti-inflammatory properties that can protect the body from the risk of cancer.

What are the best summer season 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 promote the satisfying 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. 

1. Watermelon

Watermelon is another summer fruit that has impressively high water content and can help provide appropriate hydration to your body. The content of fiber is also rich in watermelons, which keeps the body feeling full for a longer duration, thus preventing overeating and assisting with weight loss.

Benefits of Watermelon:

  • Watermelon supports a healthy heart as it contains several nutrients, such as citrulline, an amino acid necessary to lower blood pressure, and lycopene, which lowers cholesterol. 
  • Lycopene in watermelon may help prevent age-related macular degeneration, while citrulline may reduce muscle soreness and improve performance.
  • Watermelon also contains vitamins A and C, which support skin health by aiding collagen production and cell repair.

2. Papaya

Papaya is a tropical fruit known for its delicious taste which contains papain, an enzyme that aids with digestion and further assists with weight loss. Papaya is also rich in Vitamins A and C and fiber, which accelerates the fat-burning process and promotes satiety.

Benefits of Papaya:

  • Papaya, with its high water content and rich antioxidants, supports hydration, fights oxidative stress, and aids digestion, which is essential for a healthy body.
  • Papaya is rich in vitamin C, which boosts immunity. Its anti-inflammatory compounds help manage conditions like arthritis, while vitamins A and C support skin health.
  • Including papaya in your diet helps with weight management, supports eye and heart health, and reduces your risk of cancer.

3. Pineapple

The tropical fruit has a tangy flavour and contains bromelain, an enzyme that helps with digestion and reduces bloating. Pineapple also has high Vitamin C and fiber and is low in calories, making it the best snacking option. Enjoy pineapple as your go-to summer fruit to extract nutritional benefits and aid in weight loss.

Benefits of Pineapple:

  • Pineapple helps in weight loss due to its high fiber, low-calorie content, hydration benefits, and bromelain enzyme, while its vitamin C content reduces cancer risk.
  • Pineapples benefit our immunity with manganese and vitamin C, while bromelain assists digestion by breaking down protein, promoting regularity and digestive health.
  • Pineapple is rich in nutrients promote heart health, glowing skin, and helps in managing diabetes by maintaining cholesterol, blood pressure, and blood glucose levels.

4. Citrus Fruits

Citrus fruits like oranges and lemons are rich in Vitamin C and fiber, which are very helpful because they can speed up your metabolism and help burn fat faster, making them great for anyone trying to stay healthy or lose weight. Plus, they’re so versatile—you can mix them into all sorts of tasty juices and shakes to keep things interesting and refreshing. You can prepare yourself some Fruit salad for weight loss and get steps ahead in your fitness journey.

Benefits of Citrus Fruits:

  • Citrus fruits are packed with essential nutrients like vitamin C and fiber, offering numerous health benefits, including enhanced immunity and improved digestion.
  • Eating citrus fruits may lower kidney stone risk by raising citrate levels in urine, and it can also help fight cancer.
  • Eating citrus fruits improves heart health by lowering cholesterol and blood pressure, while flavonoids in citrus fruits may protect the brain from degenerative diseases during the ageing process.

How to include summer season fruits in your diet?

Including summer fruits in your diet is very healthy and helpful for replenishing the nutrients in your body. Fruit Diet for Weight Loss and refreshing fruit salads or smoothies packed with all these nutrient-rich fruits like berries, mangoes, watermelons, muskmelons, and litchis are perfect protein-rich fruits. Even homemade fresh fruit jams from these summer fruits or freezing summer fruits for ice lollies are enjoyed by kids during summer.

Summer fruits are a great choice because they have lots of good nutrients and can keep you hydrated all summer. You can eat them plain or use them in different dishes, so your body gets more health benefits from these foods. Here are some creative steps to add summer fruits to your diet:

Steps to add Summertime fruits in the diet

  1. Eat Fresh Fruits: When summer arrives, eating fresh fruits offers a great way to enjoy the season’s flavours while also benefiting from their excellent properties and necessary nutrients.
  2. Fruit Salads: For summer salad recipes with cool, water-filled fruits, chop your preferred summer fruits into salads, which will make your basic salad more enjoyable and good for your health.
  3. Shakes and Smoothies: For a healthy beverage, blend summer fruits into tasty shakes or smoothies, which are great as a quick breakfast and provide nutrition on the go.
  4. Fruit Juices: Make fresh fruit juices for a mouth-watering, vitamin-filled drink. Fruit juices from home are helpful for staying hydrated and getting vitamins.
  5. Ice Lollies: Make your own ice lollies by blending summer fruits and freezing them. They offer a chilly treat ideal for hot weather and can also be a good choice compared to shop-bought ice cream.
  6. Salads: Slice summer fruits into your vegetable salads for added taste and health benefits, which gives your salads a more nutritious touch.
  7. Oatmeal: Make your breakfast better with summer fruits such as berries, mangoes, or peaches. The best oats for weight loss during the summertime add taste and increase the nutrition of the meal.
  8. Pancakes, Waffles, Muffins: You can put fresh berries on your homemade pancakes or waffles. Even muffins become more enjoyable and healthy with fruits.
  9. Jams: Convert fruits such as mangoes, oranges, or peaches into fresh, homemade jams and apply them to bread for a sweet, fruity flavour. Jams created at home are delicious and keep summer fruits fresh and tasty throughout the entire year.
  10. Yogurt: Combine summer fruits with yogurt for an enjoyable and beneficial treat or ending to your meal. This mix is not just tasty; it also contains probiotics and vitamins that benefit your gut health.

Nutrients in summer season fruits

The nutritional value of Summer fruits is enormously high, and they help 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 energised, hydrated, and nourished. Given are some of the exponential nutrients present in summer fruits.

1. Vitamin C and A

Citrus fruits like oranges and lemons are rich in Vitamin C, which helps improve metabolism, reduce inflammation, lower blood pressure and cholesterol, and have other multiple health benefits. Summer fruits like mangoes are rich in not just Vitamin C but also A, which helps fulfil the body’s vitamin requirements.

2. Vitamin B6 & Magnesium

Some summer fruits, like jackfruit or mangoes, are rich in Vitamin B6 and magnesium, which promote heart, brain, and overall immunity health. 

3. Anthocyanin

Berries, like blueberries, are among the best fruits for summer which contain anthocyanin, a flavonoid that helps fight free radicals to prevent skin damage. Foods rich in anthocyanin are also known to lower the risk of type 2 diabetes, heart disease, overweight, obesity, and high blood pressure.

4. Polyphenols

Some summer fruits contain polyphenols, a micronutrient known to improve heart health, lower the risk of diabetes, have anti-cancer properties, and boost immunity. 

Some Facts about Summer Fruits

Fact 1

Blueberries’ delicacy can heavily promote brain health and even lower the risk of Type 2 diabetes. They add an extra layer of sweetness and a tint to muffins, oatmeal, or salads. 

Fact 2

Cucumbers are the best summer fruits for hydrating your body because they contain around 95% water content and are also deficient in calories, which helps with weight loss. The skin of cucumbers is rich in lutein, a nutrient that helps promote vision health.

Fact 3

Juicy peaches are a good source of fiber and vitamins A and C, and interestingly, peaches and nectarines are considered twins, with the only difference visible in the skin: the former has a fuzzier one while the latter has a smoother one.

Expert Review on Summer Fruits

Summer fruits, which are available during the summer season, are packed with excessive nutritional value and have high water content, anti-inflammatory and antioxidant properties, fiber, potassium, iron, magnesium, and other essential nutrients. These fruits are low in calories and rich in vitamins such as Vitamin C, K, A and B6 that offer numerous health benefits, including maintaining blood sugar levels, lowering the risk of heart diseases, cancer and diabetes, reducing inflammation and promoting satiety and gut health. They can be enjoyed raw or incorporated into the diet in various ways, such as being chopped into salads mixed with yogurt or blended into smoothies or fruit juices, making a healthy breakfast option when added to oatmeal pancakes or muffins.


“Health Benefits of Peaches: A Delicious Summer Fruit (Rutgers NJAES).” n.d. New Jersey Agricultural Experiment Station. Accessed January 30, 2024.

“About Summer fruits and what nutrients they contain | Nestlé.” n.d. Nestle. Accessed May 24, 2024.

n.d. Wikipedia. Accessed May 24, 2024.

“Red Fruits Composition and Their Health Benefits—A Review.” 2022. NCBI.


1. What are the fruit for summer?

The best summertime fruits are mangoes, watermelon, muskmelon, strawberries, papaya, peaches, blueberries, raspberries, bananas, apples, apricots, kiwis, lemons, and cucumbers.

2. What are five summer fruits?

Watermelons, mangoes, papaya, muskmelon, and litchi are the five best summer fruits for nourishing a healthy body in the summertime.

3. What are summer fruits in India?

In India, watermelon, mangoes, muskmelon, litchi, citrus fruits, peaches, plums, pears, guava, and papaya are readily available summertime fruits that are rich in nutrients, vitamins, minerals, and water, which help maintain a healthy gut and detox the body.

4. Is banana a summer fruit?

No, Bananas are not summer fruits, but they are refreshing during the summertime because they are great for smoothies and shakes to refresh you during the summer months.

5. Which fruit is the king of summer?

Mangoes are the king of summer because they are available only in summer and provide vitamins, minerals, nutrients, and antioxidants that nourish our health.

6. What is the queen of summer fruits?

Watermelon is the queen of summer because it is available only during summer. It is rich in water, around 92%, which keeps our bodies hydrated and refreshing.

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