We have been enjoying the summer season already. It is time that you should be running to your kitchen & take advantage of this bountiful time. To help you know some amazing fruits to eat in summer, Nutritionist Ankita Vaidya has gathered a handful of tips and penned down all of them with plenty of benefits.
With these food tips keep your body cool and well hydrated this summer-
1. Ice Apple (Tadgola)
Ice apple (palm fruit) is a seasonal fruit of the sugar palm tree and is widely
available during the sizzling summer. This fleshy fruit is loaded with translucent, juicy fluid which has excellent cooling properties. It has different names in different regions, for eg. Tadgola in Hindi.
Not just the fruit, the sap from the trunk is also very healthy and refreshing. The sap/ juice that is collected has a sweet sugary taste. It is usually sold as a refreshing drink which is also called by different names in different states such as Nira in Maharashtra, Thaati Kallu in Telugu and PathaNeer in Tamil.
Benefits of Ice Apple-
Helps in improving digestion and aids with constipation and acidity problems,
Contains a good amount of Sodium & Potassium, thus helps to maintain the fluid & electrolyte balance in the body,
The fruit acts like a natural coolant & prevents dehydration with its edible fluid,
Powerhouse of Carbohydrates, Phytonutrients, Calcium, rich source of Vitamin B (thiamine {B1} and riboflavin {B2}), Vitamin A, C, E, K, and a range of minerals like Iron, Zinc, Potassium, & Phosphorus, helps regulate the body fluids,
Ice Apple is rich in Antioxidants and Fibre chemicals,
Reduces nausea and vomiting in pregnant females and helps in improving the quality of breast milk,
Detoxifies the Liver.
Ways to consume Ice Apple-
Kheer
Sherbet
Payasum
Direct fruit
2. Bael Fruit
Bael fruit or also known as wood apple fruit is the best summer cooler &
immunity booster.
Benefits-
High in Vitamin C, Beta carotene and Vitamin B,
Being a little sweet & little tangy in taste, it is best to curb the crave & keep the body Hydrated with minimal fat,
It has anti inflammatory properties which help in keeping the skin infections (fungal/viral) at bay,
Immense amount of Potassium helps in purifying the blood & remove toxins,
Powerhouse of antioxidant, antibacterial and laxative properties,
Helps treating Tuberculosis, Hepatitis, Stomach ulcers, Constipation and Cholera, Osteopetrosis and Anemia,
Relieves stress hormone,
Excellent for people with high Blood pressure,
Low Glycemic Index fruit and helps in regulating blood sugar.
Ways to consume Bael Fruit:
Smoothie
Chutney
Pickle
Juice
3. Figs/Anjeer
Fig or Anjeer is a densely sweet astringent fruit consisting of cooling powers. According to Ayurveda, the nutrients in Anjeer helps in balancing the Vatta & Pitta Dosha in the human body.
Benefits:
The key ayurvedic properties are- it is diuretic, laxative & expectorant,
They are beneficial in cleansing the bowel & detox the system,
Abundance of Potassium in figs make them a natural remedy to control blood pressure and sugar level,
Rich in Fibre it promotes heart health & also treats constipation,
The powerful antioxidant & anti-collagen properties of figs helps in skin care especially in harsh summers,
Anjeer is high in Iron, Magnesium, Vitamins A & E aiding in hair growth,
Excellent to treat Leucoderma, Eczema and Psoriasis and helps reduce Melanin,
30 ml of Anjeer water helps dissolving Kidney stones,
Treats Insomnia.
Ways to consume:
Dry figs can be directly eaten or you can soak them in water overnight and consume it first thing in the morning.
Fruit figs are anytime handy to eat food.
4. Raisins
According to Ayurveda, raisins are one of the must have dry fruits from all. It increases Kapha but balances Vatta & Pitta Dosha.
Benefits:
Raisins are an excellent source of dietary fibre. Mere ½ cup of raisins will provide you 3.3gm of fibre.
Great source of Calcium, Iron, Boron & Phytochemicals.
Raisins are antioxidants & help prevent from strokes which are commonly seen in summer heat.
They contain enough natural sugar to give you a burst of energy when the summer heat is draining you.
It helps relieve Constipation, aids digestion and acidity.
Immense Potassium & Magnesium content of raisins help in curbing acidity.
Treats Anemia.
Ways to eat raisins:
Being small golden droplet size, raisins are easy & direct to eat dry fruits.
You can also soak them overnight in water which increases their fibre content &
helps reduce heat.
5. Mango
Mango, “King of the Fruits”, is a one of the most popular fruits of the Indian subcontinent. This delicious seasonal fruit is famous for its unique fragrance, taste and nutritional properties.
Benefits:
Mango plays a prominent role in eliminating problems such as indigestion and excess acidity.
It has antioxidants which are excellent for your eyes.
Mango contains prebiotic dietary fibre, which helps feed good bacteria in the gut.
They are rich in beta-carotene which helps to enhance the strength and immune system.
Mango is a powerhouse of vitamin A, C and E, which gives your skin its elasticity and prevents sagging and wrinkling.
It also promotes hair growth and helps to protect hair follicles against damage from oxidative stress.
It helps balancing all three Doshas – Vatta, Pitta and Kapha.
Relishing raw mango helps in regulating blood disorders like anemia, blood clots, hemophilia.
The juice extracted from fresh mango leaves when taken along with an equal quantity of the juice of bitter gourd, on an empty stomach during the initial stages of diabetes, heart disease, proves quite beneficial in eradicating them.
Mangiferin, a polyphenol found in mangoes helps to regulate blood sugar.
Mango helps fight inflammation in your body and has anti-cancer properties.
Ways to eat mango in ripe or raw form:
Smoothies.
Pulp of ripe mango can be used in various desserts or eaten as “Aam Raas”.
Raw mango can be used in salads, chutneys and pickles.
Mangoes can be made into delicious fruity popsicles.
Sherbet.
Ice creams or candies.
Puddings and shakes.
6. Melons
Melons are perfect to beat the heat and refresh your body in scorching summers. One can easily spot Watermelons and Musk Melon vendors along the roadside soon as the summers hit the country. Among them, Watermelon is a sweet and refreshing snack which is high in water content and carries several essential nutrients. Musk melons on the other hand are said to be nutrient rich fruit according to the Ayurveda.
Benefits:
Melons have high levels of Phytonutrients, Folic acid, Potassium, Vitamin A, C, E and K.
It supports skin health and helps in treating Eczema, Psoriasis and Vitiligo.
Melons prevent cardiac dysfunction and regulates blood pressure.
Low in glycemic index, melons help prevent diabetic nephropathy.
Melons help in normalizing kidney function.
Eating Melons help in reducing heavy menstrual bleeding.
Melons as fruits aid digestion and act as coolant.
Melon seeds act as diuretic.
Relish a melon to balance the Vatta-Pitta Dosha.
Promotes eyes and hair health.
Ways to eat Melons:
Juices and smoothies.
Fruit salads.
Have it in the form of your favourite dessert.
Its seeds can also be used in desserts and puddings.
Popsicles and candies.
7. Pomegranates
Pomegranate is a fruit that contains hundreds of edible seeds which are considered champions in healing. It is excellent for immunity and is high in antioxidants.
Benefits:
Pomegranate balances all three doshas - Vatta, Pitta and Kalpha.
It is useful in treating IBS (Irritable Bowel Syndrome), Ulcerative colitis and Diarrhea.
It is said to improve intelligence, immunity and body strength.
Helps improve the sperm count and semen quality.
It has anti-inflammatory and antibacterial properties and is anti-carcinogenic and anti-hypertensive.
It is useful in treating Anemia.
Pomegranate acts as natural blood thinner.
Pomegranates contain punicalagins and punicic acid, which are unique substances that are responsible for most of their health benefits.
A cup of pomegranate seed contains 24 grams of sugar and 144 calories.
It has high flavanols which actively help fighting any inflammation which could cause problems like cartilage damage and osteoarthritis.
It enhances performance, aerobic activity and builds endurance in athletes.
It has anti-aging and natural exfoliating properties.
Ways to eat pomegranates:
Juices and smoothies.
Fruit salads.
Popsicles and candies.
Anardana can be used to add pickle kind of taste to your dishes.
Have it in the form of your favourite dessert.
Hammer the harsh summers with these cool food ideas. Eat what your body demands & take care of your health with what all you feed it. Also, if you need any further assistance or a better understanding of how correct food plays a crucial role in surviving summers, feel free to make an appointment with our star nutritionist, Ankita Vaidya.
Stay tuned to Nth Sense for more such health tips.
Ankita Vaidya
Nutritionist, Post-Graduation in FOOD SCIENCE and DIETETICS