The summers have already come and the temperature is blazing heat day by day. So, are you ready to deal with it? How? Simply, adjusting your diet accordingly and starts with including fresh seasonal fruits, which are hydrating, offers vitamins and minerals which are vital for maintaining health and keeping you nourished.


Musk melons or honeydew melons offer nutrients and plant compounds that are responsible for many potential health benefits. Honeydew melon is high in potassium and low in sodium, which makes it suitable for people with high blood pressure. It contains nutrients that are vital for bone health like vitamin K, magnesium. They help hydrate you more effectively as they offer some electrolytes as well.

Watermelon is delicious, low in calories, high in vitamin C, vitamin A and many healthy plant compounds like cucurbitacin E, which acts as an antioxidant along with Vitamin C and A.


Mangoes are packed with taste and nutrients, particularly vitamin C, and immunity-boosting nutrients, which also helps with the absorption of iron and fights against oxidants. It offers dozens of polyphenols that have been linked to reducing chronic diseases. Amongst the polyphenols, mangiferin is the “super antioxidant” since its especially powerful. Mangoes also contain vitamin K, vitamin E, several B vitamins. They have digestive enzymes, water, dietary fibre and other compounds that aid digestive health. The presence of lutein, zeaxanthin and vitamin A support eye health.


Papaya is considered to be an excellent source of fibre besides being low in calories. This helps one reduce weight and even keep cholesterol in check. A cup of papaya when held on an empty stomach is known to clear the digestive tract of toxins and smoothen the bowel movement due to the presence of digestive enzymes.


The fruit helps prevent many conditions that mostly occur during the summer such as sunburn and dehydration due to its rich nutritional profile. Some of the essential vitamins in litchi include vitamin C, K, B1, B2, B3, B6 and E; minerals such as calcium, sodium, potassium, iron, phosphorus, selenium and magnesium, along with polyphenols and carotenoids.


This summer fruit is popularly known for its good source of fibre and it contains a good amount of chromium, which is important for metabolising carbohydrates, fat and protein. They are also a good source of polyphenol, antioxidants while harbouring other plant compounds beneficial for health. They are a rich source of flavonoids, known to reduce inflammation and protect against certain diseases.


Grapes offer several important nutrients. It is especially known for high vitamin C and vitamin K content, the former vitamin is an essential nutrient for connective tissue health and the latter one for blood clotting and healthy bones. Grapes offer powerful antioxidants which are beneficial and lower the risk of chronic diseases, anthocyanin is responsible for giving red grapes their colour.

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