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Summer Fruits for Health

16 March, 2020

, Fruits

Every season brings with it a lot of fruits that are only found during that season. These fruits are usually said to be good to be eaten and help protect us from the various ailments that occur during such season. Typically the Summer fruits in India are Mango, Jackfruit, Watermelon, Musk melon, Plums, Litchi, and a slightly exotic fruit called Ice apple, which is mostly found in South India. Even Jackfruit is mostly eaten only in South India.

We do have some fruits like bananas and papaya, which are found almost across the year. Most of us would have some favorite among these Summe fruits and we look forward to the season, just to relish them. Each of these fruits is nutritionally abundant and provides a lot of health benefits.


It’s hard to find someone who does not like a Mango, which is probably why it is called the King of fruits. There are so many varieties of this fruit available in India, and each differs in flavor and texture. And this why almost everyone has a favorite Mango variety. Interestingly, other than diabetic patients, most others can safely consume this fruit. Even diabetics can eat a few pieces during the season; they only need to ensure they don’t overdo it, and also may need to monitor their sugar levels.

Mango contains Vitamins A, C, D, and nutrients like Iron, Calcium, Potassium in abundance. It also has high levels of fiber and the pectin present in them helps reduce the body cholesterol levels. The nutrients contained in Mango help regulate the blood pressure and the heart rate. As mentioned above, it builds the seasonal immunity in people and helps them get through the Summer. Another advantage is that it can be had in multiple ways like raw, ripe, juice, jam, pickles, curries, murabba, milkshake, pudding, cake and more.


With 92% of it being water, this fruit is made for the Summer and when cut open, its rich, red or pinkish color is so tempting. Watermelon is usually eaten as is and is most often very sweet. The juice is also refreshing, especially when blended with a few mint leaves, with pepper sprinkled for a flavor. Interestingly, it is not just tasty, but also healthy; especially the seeds are highly proteinous. It also contains Vitamins A, B6, C, amino acids, dietary fibers, iron, and calcium, all of which are essential for the efficient functioning of our body. The high level of lycopene present in it is very important for bone and cardiovascular health as well.

Musk melon

This fruit comes in different shapes and sizes, and also color and texture. It’s usually dense and pulpy, and you can easily bite into it. It provides necessary Vitamins like A and C, and also contains lutein and zeaxanthin in high amount. The latter components are good for eye health and overall, these fruits are good dehydrators for the Summer.


Firm and transparent pulp around a seed makes litchi a favorite among people of all ages. This can be eaten easily and is a good immunity booster. It contains polyphenols in a high quantity and the Potassium in it helps maintain the sodium levels in the body. This helps regulate the blood pressure levels and Vitamins B and C also provide an antioxidant touch.


These small, round red/maroon balls are another favorite fruit of the Summer. True to the saying some small things pack quite a punch, plums are quite a powerhouse of various essential nutrients. Few dietary fibers present in it, aid digestion, while also regulating the blood pressure. These also help in cardiovascular health. It is said that the anthocyanins contained in this also bring down the risk of breast cancer and Type 2 diabetes.

Ice apple

A native of India, this variety of palm fruit has a transparent texture and tastes like the tender coconut. It’s extremely refreshing with the water in the middle of the medium-sized fruit is like the icing on the cake. Cool and sweet, this fruit is made up of 87% water. The various nutritional elements in it are Vitamin A, B, C, Iron, Potassium and Zinc. These help in detoxifying the liver and interestingly the fruit is fat free. It is said that the consumption of this fruit can help reduce heat and inflammation in the body due to its cooling effect.

It is also an instant energy booster and contains anthocyanin that protects against breast cancer. This component is even said to help with cardiovascular health.

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