With every change in season, your diet should also change, the nutritional & calorific value of the food that you will eat will match with the season’s requirement.

During summers one often feels lethargic & low in energy the main reason behind it is loss of water from the body & excess heat.

The only way we can beat the heat is to avoid direct exposure to sun & eat low calorie high nutritional value food.

Here are the top 10 Fruits one must not ignore during summers.

1. BLACKBERRIES AND RASPBERRIES

These berries are great sources of fibre. “Raspberries are a portion of food that goes unnoticed a lot—they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry,”. “They’re very high in vitamin C and have 8 grams of fiber per cup.”

2. APPLES, FIGS, AND PEARS

These foods are high in fiber . Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples meaning pesticide residue could linger on the skin. Two medium-sized dried figs contains more than 1.5 grams of fiber.

3. APRICOTS AND PEACHES

Fresh or dried, Apricots/Peaches are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.

4. STRAWBERRIES AND BLUEBERRIES

Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, “they increase blood flow to skin and decrease sensitivity to light, which improves skin’s appearance, structure and texture.

5. AVOCADOS

Although it could be lumped in with nuts as a healthy source of monounsaturated fat, it’s such a superfood it deserves a placeholder of its own.

6. Peaches
Juicy peaches are inseparable from summer season. It has skin enhancing vitamin C, bloat fighting potassium and weight controlling fiber. Although you will prefer having this fruit fresh and raw, many grill them to get a completely different flavour. Whip up a smoothie and add fresh peaches to it or toss some grilled ones to your salad; you are definitely going to love your dish.

7. Corn
Fresh corn truly symbolizes summer and is considered as starchy vegetable when eaten fresh. Some like this superfood by simply grilling it and adding lemon juice and pepper to it. You can enjoy this low cost superfood by just visiting your nearest local farmer’s shop during summer evenings.

8. Cherries
These bite sized orbs provide anti-inflammatory and antioxidant benefits thereby reducing the risk of cardiovascular diseases, arthritis, type 2 diabetes and some cancer. Cherries are best when eaten raw. However you can have them with yogurt or top them on your oatmeal.

9. Mangoes
Summers are a time to indulge with the king of fruits. Make sure you indulge in everything mango. Mango milkshakes, pudding, icecream, Aamras, and the good old kairi (raw mango) with a tinge of chaat, red chili powder and salt on it.Mango is a high calorie fruit it will give you energy for a long time. If you are Diabetic or over weight eat mangoes in limited quantity.

10. Grapes

Grapes are rich in vitamin A & the nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Grapes are a good source of fibre, potassium, and a range of vitamins and other minerals. Eat grapes regularly during summers it will give you the required energy & will also keep you hydrated.

Fruits are must in every season & during summers you will get lots of fruits, eat as many fruits as possible during the summers, eating juicy fruits is the best way to enjoy the hot summers.

Do you have any query to be asked with respect to the fruits to be eaten during the summers, please get in touch with me.

Please note-Fruits which have a lot of fluid or water content in them are a must have for summer. Fruits like watermelon, oranges, papayas and melons. Drink lots of juices, eat fruit salads and custards. Try to eat the fruits raw as the water content in the fruits is the most effective. This will keep you full and hydrated for long.

Dietitian Vinita Jaiswal

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