Summer Super Fruits We Should Not Miss

We surely cherish having Kiwi in spring, strawberry in autumn, and litchi and plum in chill winter months. We also gaze through the exotic fruit sections of hypermarkets or online grocery shops to taste something different. Surely, including exotic variants of fruits and vegetables to your regular diet is a good idea. But in the process are we not ignoring the seasonal fruits that can add nutritional value to our day-to-day platter without leaving a dent in our wallets?

Ms. Vidya.K.P, Consultant Nutrition, Columbia Asia Hospital, Hebbal, tells us about five such seasonal fruits, can well be trusted as super fruits during summer. 

“Fruits are the best option to binge on during summer as they are good sources of water, minerals, vitamins, antioxidants and fiber. Incorporating these fruit platter to your regular diet would not just boost your immunity level, soothen your body, but also provide you with the much-needed energy during summer,” said Ms. Vidya.K.P

Following are the five summer super fruits:
Mango - Mango is fat free, sodium free and also cholesterol free. They are also being recognized as having cancer-fighting properties, as they are rich in phytonutrients. It is also a good source of Vitamin C, Vitamin-A  that helps in maintaining immunity, oral health and skin integrity. Mangos are also rich in fiber, which will help keep you full for longer. Better to consume it as fruit instead of going for juices or milkshakes to get more benefits out of it.

Melons - (Watermelons, Muskmelons) - The sweet, fragrance of the Watermelon & muskmelon is another unmistakable sign of summer. They’re loaded with fiber, potassium, vitamin C, and beta-carotene. Their high water content – they are about 90% water – can help keep you full. Since fruits like water melon, musk melon are low in calories, intake of a generous portion the entire summer will not affect weight. Moreover, this fruit can be consumed by diabetic patients (as Glycemic load of these fruits are low), in correlation to their carbohydrate intake, which can be easily worked out by a dietitian.

Strawberries - One serving of eight strawberries has more vitamin C than an orange and is packed with beneficial antioxidants and nutrients including potassium, folate and fiber. Look for strawberries that are plump, firm, well shaped, and uniformly colored. 

Peaches - This sweet summer fruit is not only amazing in taste but also is a nutritional powerhouse. It contains different macro and micronutrients, including fiber, vitamins A, C, E, potassium and zinc. Peaches are also naturally free from fat, sodium, cholesterol, and Tran’s fats. Peaches are a perfect snack but can also be a featured ingredient in many dishes, from appetizers to desserts. 

Papaya – It is well known for fighting indigestion and digestive discomfort. Papaya has 300 percent of the daily-recommended amount of vitamin C. It is also a great source for vitamins A and E, which help lower cholesterol levels. Papaya also is high in papain and chymopapain, which decrease inflammation common with autoimmune system disorders.

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