It can be a little challenging to beat the Indian heat, especially if you are not careful with your diet. Wondering how? There are some foods that can take longer to digest, thus raising your body temperature. Therefore, including certain fruits in your diet can help you stay hydrated and energised during the hot season. These fruits provide your body with plenty of vitamins and fibres which can help prevent chronic diseases and maintain good health. In this article, let us talk about some of the most popular summer fruits and their benefits.

1. Watermelon

Watermelon is largely made up of water (nearly 92%). Due to its high-water composition, watermelon has a low-calorie density which means it will keep you full and reduce appetite. They are also rich in compounds like beta-carotene, which is essential in keeping our eyes and skin healthy. It is also rich in lycopene, which is effective in reducing the risk of certain types of cancer. Phytonutrients such as L-citrulline found in watermelons help in lowering blood pressure and improving the overall physical performance of an individual.

2. Mango

Probably the most popular summer fruit in India, mangoes are considered to be a rich source of antioxidants and protective compounds. Due to their fibre-rich content, mangoes can also help improve digestion in people suffering from chronic constipation. Mangoes also possess vitamins A and C which can be extremely beneficial for cell growth and the formation of collagen in your body. The reddish flesh of the mangoes is rich in carotenoids which help in protecting the retina of your eyes from UV rays and the harsh blue light emitted from digital devices.

3. Lychee

A classic summer fruit choice for most Indians, lychees are full of essential components that can help in the proper functioning of your body. They have high water and carbohydrate content. Lychees are rich in fibre and low in calories. These fibres can help maintain a smooth bowel movement and can also relieve you of constipation. They also have a high potassium content which can help regulate your blood pressure and is often recommended by doctors. Lychees are also rich in iron, copper, magnesium and phosphorus which boost your bone and heart health.

4. Papaya

From improving your dull skin to increasing hydration, papaya is one of the most popular summer fruits that can refresh you the right way. It is loaded with vitamin A which can be extremely beneficial in improving your eye health. Its high water and fibre content aids digestion and protects tissues that line the digestive tract. Papaya’s vitamin A, C and E content helps in skin tightening and preventing wrinkles. Its high nutrient composition helps in maintaining blood sugar levels and cholesterol.

5. Pear

Pears are rich in both soluble and insoluble fibres. They are also filled with compounds like anthocyanins which can help in reducing the risk of type 2 diabetes. Pears have high water content, which can help you feel full and control your appetite. It also improves your body’s efficiency by reducing both energy consumption and body weight. Pears are also rich in cinnamic acid which can help in preventing certain forms of cancer.

Summers can be quite cruel towards our health. Beat the heat by incorporating these fruits into your summer diet. They are not only healthy to consume but also an absolute delight to your taste buds. They can also help you fend off certain medical conditions, boosting your health massively. If you have more questions, 

Consult Apollo's Expert Doctors

Medically reviewed by Dr Sonia Bhatt.