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Last Updated Wednesday May 23 2018 06:40 AM IST

10 best fruits to add to your summer diet

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Fruits Fruits

One of the major problems faced by both adults and children in summer is dehydration. Water is the most important nutrient required by our body. A healthy individual should have almost 60 to 70 percent water content in the body. Water is required to keep the body active, to carry oxygen to all organs, to remove toxins from the body, for general metabolic activities, for regenerating cells and for proper digestion.

Drinking water helps to retain the moisture level in the body. When you consume foods that are rich in water content, it helps to keep the body feeling full and also provides the body with many important nutrients.

Many fruits have around 8o percent water content in them. Along with this, such fruits are rich in fiber, minerals, vitamins, antioxidants and they can be eaten without increasing the calorie intake of the body.



With almost 94 to 95 percent water content, having watermelons during summer helps to quench thirst and hunger pangs too. The fruit is rich in many vitamins and minerals and has very less calories. Apart from this, watermelon has plant phytochemicals called lycopene and citrulline. Eating watermelons help to attain optimum metabolic health, helps to reduce hypertension and the stress encountered by joints following strenuous exercises. The antioxidants and vitamins in watermelon help to counter the effects of daily life on hair, skin, can boost immunity towards cancer and maintain good heart health.



Juicy strawberries have close to 91.5 to 92.5 percent water content. The presence of Vitamin C, Manganese, Antioxidants, other Vitamins, Folate, Potassium, fiber etc. makes strawberries a super food indeed. Strawberry is a fruit with a low glycemic index and hence, diabetics can consume it in moderation. The fruit also helps reduce bad cholesterol levels, hypertension, heartburn or even provide immunity against cancer.



Rich in Vitamin A, B and C, the papaya has around 91 to 92 percent water content. Papaya also contains antioxidants, minerals, fiber and an enzyme called latex pappain. The fruit is especially beneficial to digest proteins faster in the body, to manage weight and to prevent constipation. You can also get gorgeous skin and immunity against heart ailments or even cancer by eating this fruit. Diabetics may be allowed to consume this fruit in moderation.



Being rich in fiber, oranges are known to promote digestive health. Rich in many vitamins and minerals, the fruit is especially rich in Vitamin C, thiamine, folate, potassium and antioxidants. Oranges are good to keep the heart healthy. The citric acid and citrate found in oranges helps to stop certain types of kidney stones from forming in the body.



Don’t be fooled by the size of this power fruit rich in nutrients, polyphenol, vitamins, iron. The fruit has nearly 87 percent water content. Being the best natural source of vitamin c, gooseberry is excellent as an immunity booster, and is good for healthy skin and hair. The juice of the fruit is often consumed for better eyesight and to improve digestion. Gooseberry or Amla can be safely consumed by those suffering from cancer, diabetes or high cholesterol.



With around 86 to 87 percent water content, pineapples are rich in vitamins A, B, C, E, iron, calcium, potassium. Apart from this, pineapples also contain antioxidants, many healthy enzymes, fiber and helps in the digestion of protein. It is a great immunity booster against cancer and general heart ailments. The fruit is good for bone and eye health and can also control hypertension.



Apart from being rich in water content, grapes are known to promote general well being of the body. Grapes are a powerhouse of vitamins A, C, B6, folate and also minerals like calcium, iron and potassium. It’s also offers a remedy for indigestion, constipation, fatigue and weak eyesight.



Often termed as the king of fruits, mango has around 84 to 88 percent water content depending on the different varieties or breeds. With some minerals, vitamins and protein content, mangoes are an effective immunity booster. Being rich in vitamins C, A, thiamine, riboflavin, folates etc, mangoes are seen as an excellent source of energy. The fruit aids in digestion and helps protect the body against cancer. The potassium in it helps to prevent heart ailments and also paralysis. Mangoes can help improve eyesight and memory. It is a super food in every sense.



Apples have around 82 to 84 percent water content in them. A fruit that is perfect for ensuring general health, apples are rich in antioxidants, vitamin C. The soluble fiber in it helps to reduce cholesterol and the Polyphenols helps to counter effects of partial paralysis and hypertension. The fiber in apples also help to manage weight and increase the level of good bacterium in the gut. Apples also help to maintain heart health and boost memory.

Rose Apple


This fruit that is quite common in most of our backyards has almost 83 to 84 percent water content. The fruit is surprisingly rich in vitamins C and A, thiamine, fiber, minerals and antioxidants too. Along with increasing the water level in the body, the fruit aids in digestion and boosts general immunity to cancer and other ailments. Rose apple can be safely consumed by diabetics and this fruit also helps to control cholesterol and in flushing out toxins from the liver.

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