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Fruits you should eat in summer

Summer has arrived with its share of heat. That means you can get dehydrated and destabilize the liquid balance in your body. One way to stay safe is to eat plenty of summer fruits that help you stay healthy and hydrated.

Here is a list to include in your diet:


A great source of vitamins A and C, watermelons are healthy, boost immunity and good for improving eye health. The potassium in watermelon maintains the electrolyte balance in the body, prevents muscle cramps and keeps the heart healthy while vitamin B6 is the immunity booster. Watermelons prevent skin damage caused by sun rays and also help prevent the occurrence of sunstroke and cancer.


Mango is another summer favorite and not without reason. This “King of Fruit” is rich in fiber and contains as many as 20 minerals and vitamins. Fiber aids digestion while zeaxanthin, a pigment present in mango, protects the eyes by filtering out the harmful ultraviolet rays of the sun.


Another summer fruit you can include in your diet is papaya, which contains vitamins A and C, folate and various phytochemicals. You can have this fruit dried, ripe or unripe and the benefits will be the same. Papaya also contains papain, a compound that improves gastrointestinal health by curing indigestion and bloating. Papaya also has beta-carotene, which prevents skin damage and reduces inflammation. The fruit contains a decent amount of antioxidants that prevent the onset of cancer and serious heart diseases. This fruit should be included in your diet, especially if you’re on a mission to lose weight.


Guava can also help you lose weight provided you’re ok with this fruit’s slightly hard texture and seeds. The fruit is especially good if you’re a diabetic patient as it balances out your blood sugar and insulin levels. The fruit contains high levels of soluble fiber and potassium. One taken a day will improve metabolism, complexion, eyesight and mental health. Some women find their menstrual cramps reduced when they eat guava.


Strawberries can do you a whole lot of good in summer. They have a lot of flavonoids and phytonutrients which give them their bright color. Strawberries are a rich source of fiber, Vitamin C and manganese. They also contain substantial amounts of folate and potassium. Quercetin, a flavonoid present in strawberries, is known for its anti-inflammatory properties. Eating strawberries can take care of summer-related skin and health issues.


Plums can also be eaten in summer. They are full of dietary fiber and sorbitol which work together to fight constipation and other digestive problems. Plums are good for heart health in that they maintain blood pressure levels and thereby prevent stroke. Plums also reduce the risk of breast cancer and type-2 diabetes as they contain Anthocyanins that can fight breast cancer. The glycemic index of plums is low, which means plums can even be eaten when someone is dieting.


Grape is another summer fruit that is widely available during the season. High in antioxidants, they are also a rich source of potassium and help reduce high cholesterol and high blood sugar. They are good for keeping the knees in working condition, boost brain health and also keep the heart healthy. Grapes act as antidotes for viral infections, indigestion and breast cancer and also delay the degeneration process of the eyes.

Pineapples, Lychees and Kiwi

Pineapples can be part of your delicious summer salad. They boost metabolism and reduce inflammation, regulate hypertension and help burn calories. Lychees too are a great source of potassium, polyphenols, and vitamins which help in the regulation of blood pressure and sodium levels in the body. Lychees are rich in antioxidants, which means they have what it takes to help boost immunity, prevent cancer, and reduce inflammation. Last but not least, the kiwi is another fruit highly recommended for summer. It contains nutrients such as Vitamin A, C, B6, magnesium and iron, which are all good for the body.

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