Summer in India is known for its scorching heat and rising temperatures. One of the best ways to stay cool and healthy during this time is by consuming fresh, juicy, and hydrating fruits. These fruits not only help in keeping you refreshed but also provide numerous health benefits. In this blog, we’ll explore the top 5 summer season fruits in India, their benefits, and some delicious recipes you can try at home.
Why should you consume seasonal fruits in India?
Consuming seasonal fruits is essential for several reasons:
- Nutritional Value: Seasonal fruits are at their peak ripeness and contain maximum nutrients. They are rich in vitamins, minerals, and antioxidants that are beneficial for health.
- Better Taste: Fruits that are in season are fresher and tastier. They have a natural sweetness and flavor that is hard to match.
- Cost-Effective: Seasonal fruits are usually abundant and therefore cheaper compared to off-season fruits.
- Environmental Impact: Eating seasonal fruits reduces the carbon footprint as they do not require extensive transportation and storage.
Also Read: Best Juices for Summer
5 Best Summer Fruits List and Its Benefits
1. Mango (Aam)
Benefits: Mango, known as the “King of Fruits,” is a summer favorite in India. It is rich in vitamins A and C, fiber, and antioxidants. Mangoes help in improving digestion, boosting immunity, and promote eye health.
How to Enjoy: Eat them raw, make mango shakes, or use them in salads and desserts.
2. Watermelon (Tarbooz)
Benefits: Watermelon is extremely hydrating as it contains about 92% water. It is a great source of vitamins A, B6, and C, as well as lycopene, antioxidants, and amino acids. It helps keep you hydrated, reduces muscle soreness, and promotes heart health.
How to Enjoy: Enjoy it as a snack, in fruit salads, or make refreshing watermelon juice.
3. Lychee (Litchi)
Benefits: Lychee is a small, sweet fruit that is packed with vitamin C, potassium, and antioxidants. It helps boost immunity, improves digestion, and provides instant energy.
How to Enjoy: Eat them fresh, add to fruit salads, or make lychee juice.
4. Papaya (Papita)
Benefits: Papaya is rich in vitamins A, C, E, and folate. It contains an enzyme called papain which aids in digestion. Papaya helps improve skin health, boosting immunity, and reducing inflammation.
How to Enjoy: Eat it raw, add it to fruit salads, or make papaya smoothies.
5. Pineapple (Ananas)
Benefits: Pineapple is loaded with vitamins C and B6, manganese, and enzymes like bromelain that aid in digestion. It helps in boosting immunity, reducing inflammation, and improving bone health.
How to Enjoy: Eat it fresh, add to fruit salads, or make pineapple juice.
Also Read: 15 Best Summer Vegetables in India
How to Select and Store Summer Fruits
Selecting and storing fruits correctly can help you enjoy them at their best quality. Here are some tips:
Mangoes
Selection: Choose mangoes that are slightly soft to the touch and have a sweet aroma. Avoid mangoes with blemishes or dark spots.
Storage: Store unripe mangoes at room temperature until they ripen. Once ripe, you can refrigerate them for up to five days.
Watermelons
Selection: Look for watermelons that are symmetrical and free of dents or cuts. A ripe watermelon will have a creamy yellow spot on its underside.
Storage: Whole watermelons can be stored at room temperature, but once cut, they should be refrigerated and consumed within a few days.
Lychees
Selection: Choose firm lychees with bright red or pinkish skin. Avoid those with cracked or brown spots.
Storage: Store lychees in the refrigerator. They can last up to a week when stored properly.
Papayas
Selection: Select papayas that are mostly yellow and slightly soft. Avoid those with too many black spots or bruises.
Storage: Let papayas ripen at room temperature. Once ripe, they can be stored in the refrigerator for up to a week.
Pineapples
Selection: Choose pineapples with a sweet aroma at the base and are firm but slightly soft. The leaves should be green and fresh.
Storage: Store whole pineapples at room temperature. After cutting, store the pieces in an airtight container in the refrigerator.
Also Read: 12 Healthy Summer Drinks in India
Recipes to Make with These Fruits in India
Here are some simple and delicious recipes you can try at home using these summer fruits:
Mango Ice Cream
Ingredients:
- 2 ripe mangoes
- 1 cup heavy cream
- 1/2 cup condensed milk
Instructions:
- Peel and puree the mangoes.
- In a bowl, mix mango puree, heavy cream, and condensed milk.
- Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
- Freeze until firm and enjoy!
Watermelon Popsicles
Ingredients:
- 3 cups watermelon, cubed
- 1 tablespoon honey
- Juice of 1 lemon
Instructions:
- Blend the watermelon cubes until smooth.
- Add honey and lemon juice, and mix well.
- Pour the mixture into popsicle molds and insert sticks.
- Freeze for at least 4 hours or until solid.
Lychee Sorbet
Ingredients:
- 2 cups lychees, peeled and deseeded
- 1/2 cup sugar
- 1 cup water
Instructions:
- Blend the lychees with water until smooth.
- In a saucepan, dissolve sugar in water over low heat to make a simple syrup.
- Combine the lychee puree and simple syrup.
- Pour the mixture into an ice cream maker and churn until it reaches a sorbet consistency.
- Freeze until firm and serve.
Papaya Salad
Ingredients:
- 1 ripe papaya, peeled and sliced
- 1 cucumber, sliced
- 1/4 cup peanuts, roasted
- Fresh cilantro
- Juice of 1 lime
- Salt to taste
Instructions:
- In a bowl, combine papaya, cucumber, and peanuts.
- Add fresh cilantro and lime juice.
- Toss gently and add salt to taste.
- Serve immediately.
Pineapple Salsa
Ingredients:
- 1 pineapple, diced
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- Fresh cilantro
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- In a bowl, mix pineapple, bell pepper, and red onion.
- Add fresh cilantro and lime juice.
- Season with salt and pepper.
- Serve with tortilla chips or as a topping for grilled fish or chicken.
Also Read: 15 Healthy Summer Drinks
Take Home Points
- Incorporating summer fruits into your diet can help keep you hydrated, boost your immune system, and improve your overall health.
- Seasonal fruits are more nutritious, cost-effective, and environmentally friendly.
- Try different recipes to enjoy these fruits in various delicious ways.
- Proper selection and storage of fruits ensure you get the best quality and taste.
FAQ on Summer Season Fruits In India
1: Are there any fruits to avoid during summer?
A6: While most fruits are beneficial, some people might want to limit their intake of high-sugar fruits if they have specific dietary restrictions. It’s always best to consult with a healthcare provider.
2: Can children eat these summer fruits?
A7: Yes, children can enjoy these fruits. They are nutritious and hydrating, making them perfect snacks for kids.
3: How can I make my child eat more fruits?
A8: Get creative with recipes like fruit salads, smoothies, and popsicles. Presenting fruits in fun and appealing ways can encourage children to eat more of them.
4: Can these fruits help with skin problems?
A9: Yes, many summer fruits are rich in vitamins and antioxidants that can improve skin health. For example, the vitamin C in lychees and pineapples helps in collagen production, which can enhance skin elasticity and reduce wrinkles.
5: Are dried versions of these fruits equally beneficial?
A10: Dried fruits can be a good option, but they are usually higher in sugar and calories. Fresh fruits are generally more hydrating and contain fewer calories.
