5 Fruits You Should Have In Your Bowl This Season

Amid the scorching heat of summer that causes dehydration, the only thing that brings respite to us are the seasonal summer fruits. The juicy flavourful chunks of these subtly sweet fruits are packed with freshness, aroma, and enormous health benefits. Here is a list of some amazing fruits that you must add in your daily food habits for their nutritional benefits.

King of Fruits Mangoes

Mangoes can certainly be crowned as India's one of the best gifts to the world. The only fruit mentioned in our Vedas, these juicy, pulpy, and tasty delights forms an essential part of summer traditions in India. While eating fruit as a whole helps you to gain the maximum amount of nutrition from it, let me suggest some tricks on how can you include mangoes in your meals.

I recommend:

Aamras, Mango Banana Smoothies, Mango Panna Cotta, Mango Tarts, Mango filled tostadas, Mango Raita, Mango lassi, Mango Shrikhand, Mango Kheer & Aam Panna (Ripe Mango).

Health Benefits:

• Mango contains enzymes that aids in breaking the proteins and help indigestion.
• It consists of fibers that help in the efficient working of digestive tracts.
• Potassium present in mangoes helps in controlling blood pressure and maintaining the heart rate.
• Vitamin A present in Mangoes helps in better eyesight
• Vitamin C present in mangoes helps in building immunity

Beauty Tip:

Mango pulp is rich in Vitamin C that can be applied on the face for skin repair and making it soft and supple.

Did you know the fact?

Mughals used mangoes as tenderizers to dish out scrumptious kebabs.

Don't Miss:4 Delicious Mango Recipes You Shouldn't Miss

As Cool As A Watermelon

Did you know 94 percent of the weight in watermelon is of water? Having watermelon as a part of your breakfast can help you remain hydrated for the entire day. It is a negative calorie fruit which simply means that it burns more calories when it gets digested rather than adding on to it. Watermelon is a perfect snack for those craving for some meetha as it contains natural sugars.

I recommend:

Watermelon & feta cheese salad, Watermelon curry, Coconut & Watermelon ice cream, Watermelon Yogurt pops, Watermelon & strawberry smoothies, Water Melon Sorbet, Water Melon Slush, Mojito Water Melon, Water Melon Pizza, Watermelon and Strawberry Caprese salad and so much more.

Health Benefits:

• Watermelon is rich in oxidants and can help prevent diseases like asthma, cancer, and other heart-related diseases.
• The amino acid present in the flesh of the watermelon stimulates the production of nitric oxide which regulates blood pressure & enhances blood flow.
• Lycopene present in the watermelon gives blush red colour to its flesh and promotes good eyesight and heart health.
• Watermelon is a great source of potassium, Vitamin A, and Vitamin C.
• WaterMelon juice can help in muscle soreness

Beauty Tip:

Watermelon juice helps you hydrate your body, prevents skin ageing, and works as a skin toner. It also aids in controlling hair loss.

Did you know the fact?

We all hate watermelon seeds, don't we? But if you clean these seeds and dry them in the sun, they work synonymous with flax seeds or melon seeds.

Don't Miss:Do You Know These Lesser-Known Health Benefits Of Watermelon Seeds?

The Papaya Project

Amid the scorching heat, irritable skin, and dehydrated body, papaya is one such fruit that can truly be your summer doctor for both body & skin. Full of natural sweetness, juicy flavours, and enormous health benefits, papaya is another great fruit popular in summers. Not just the flesh, but its seeds and leaves are also packed with health benefits.

I recommend:

Papaya Bruschetta, Papaya Thoran, Raw Papaya Salad, Papaya Halwa, Papaya Jam, Papaya Salsa, Papaya Parantpapaya can help oneha and many more!

Health benefits:

• Papaya is low in calories and hence a staple in a fruit salad. This also means it is an excellent fruit to add to your weight management program.
• Enriched with dietary fibers, papaya can help one with indigestion issues and kick off bad cholesterol, hence aiding in good heart health.
• Papaya is packed with Vitamin A, B, C & K and proves to be great for immunity as well. It is fabulous for the growth of body tissues such as hair & skin.
• Papaya is rich in minerals such as calcium, potassium, magnesium, and copper and thus can help in keeping arthritis in check.
• Papaya is packed with natural antioxidants and can be good for diabetics patients.

Beauty Tip:

Papaya+ Curd+ Turmeric works like magic on tanned skin.

Did you know?

Do you throw away the papaya seeds? Next time, try and experience its taste. The crunchy texture and a peppery flavour are good enough to use it as a seasoning in a lot of dishes.

The 'Musky' Affair: Muskmelon

Juicy, fleshy, refreshing & full of sweet fragrance, younger brother to watermelon aka muskmelon is no less than a super fruit during summer. The digestive system tends to go weak this season and dehydration is a significant challenge. In this scenario, muskmelon is one of the good things summer brings to us. A native to Iran, muskmelon is hugely cultivated in the northwest part of India.

I recommend:

Muskmelon Pudding, Muskmelon Pasta, Muskmelon Salsa, Apple Cheekoo Salad with Musk Melon Dressing, Muskmelon as breakfast bowl, Muskmelon & mint juice, Muskmelon Sorbet, Spicy Grilled Muskmelon and more.

Health Benefits:

• This fleshy fruit is rich in potassium and thus helps in relaxing blood vessels and regulating blood pressure.
• Rich in Vitamin A, muskmelon is good for your hair health too.
• With more than 90 percent water content, it keeps your body hydrated throughout the day
• Having a rich concentration of Vitamin C, muskmelons are great to build your immune system.
• Packed with skin-friendly collagen, they keep your skin tissues tight and prevents it's withering.
• The bright colour of muskmelon is due to the antioxidant beta-carotene which aids in better eyesight.

Beauty Tip:

A cooling mask made of mashed melon, yogurt, and oatmeal can protect you from sunburn.

Did you know?

Muskmelon could be your next hair conditioner. Apply its paste after your shampoo regime for those lovely locks and healthy scalp.

Bundle of Nutrition: Litchi

Known for its subtle sweet and juicy flavour, this tropical fruit is extremely refreshing and delicious. If the mango is the king of fruits then litchi is undoubted, the queen of fruits inducing blast of freshness as soon as it is popped in the mouth.

I recommend:

Thai Prawns and litchi salad, Litchi Sorbet, Litchi and Passion Fruit pannacotta, Litchi Pudding, Litchi Firni, Litchi upside-down cake and many more

Health Benefits:

• Being rich in Vitamin C, Litchi stimulates the action of white blood cells, thus building immunity against foreign viruses and bacterias.
• Litchi is loaded with dietary fibers due to which it helps in digestion and works like magic during constipation issues.
• The high content of copper in a Litchi helps in improving blood circulation.
• Litchi has a high level of water content and negligible fat content, thus helping in weight loss
• Litchi is full of essential nutrients such as magnesium, iron, copper, phosphorous and iron and thus helps in growing stronger bones

Beauty Tip:

Litchi keeps the skin young and free from wrinkles. The water content helps in gettingglowing skin.

Did you know?

You can juice your litchis not just to make squash and sorbet but also mocktails and cocktails.

Mamta Dagar is a nutritionist who has written for several media houses on what is the right diet and the perfect food options one should have.

For more on diet and nutrition by Mamta Dagar, stay tuned to HerZindagi.