Best Summer Season Fruits In India For Health And Weight Loss

As the scorching Indian summer sets in, we often find ourselves reaching for a chilled glass of water. But what if we told you there’s a tastier, healthier way to beat the heat? Yes, we are talking about the colorful, nutritious, and juicy summer season fruits in India.

From the king of fruits, mango, to the thirst-quenching watermelon, our country is blessed with a variety of fruits that not only help us stay hydrated but also help in weight loss. Surprised? Well, these fruits are a very good source of essential nutrients and fiber that keep us full for longer, curbing those unnecessary snack cravings.

In this blog, we’ll explore these summer delights, understand their health benefits, and how they contribute to weight loss. So, let’s discover how these natural wonders can help us achieve our health goals while enjoying the delicious tastes of the Indian summer.

Why Is Eating Fruits In Summer Important For Us?

Summer season is the time when our body tends to lose a lot of fluids and essential nutrients. Eating fruits in the summer can help us replenish those nutrients and keep our bodies healthy. Here are some reasons why eating fruits in summer is important:

1. Hydration: Summer fruits in India have high water content. Fruits like muskmelon, watermelon, cucumber, and oranges contain over 90% water, helping to replenish fluids lost due to sweating and preventing dehydration.

2. Vitamins And Minerals: Fruits are a rich source of vitamins and minerals. They help maintain our immune system, keep our skin healthy, and improve our overall health.

3. Weight Loss: Summer fruits for weight loss are low in calories and high in fiber. This makes them an excellent choice for weight loss as the fiber content keeps you satiated, reducing the urge to snack on high-calorie foods.

4. Cooling Effect: Some summer season fruits in India, like watermelon, cucumber, and muskmelon, have a cooling effect on our bodies. They can help us beat the heat during the summer.

5. Antioxidants: The variety of summer fruits like berries, mango, papaya, etc,  provides a wide range of antioxidants. These antioxidants fight against free radicals, promoting skin health and slowing down aging.

Summer fruits are not just beneficial for health, but they are also a treat to our taste buds with their refreshing flavors. So, in the next section, let us discuss some of the summer season fruits name in India.

Top 7 Summer Seasonal Fruits in India

Summer is the perfect time to enjoy the juicy and delicious fruits that are available during this season. Here are some of the top seasonal fruits in summer India  that you must try:

1. Mango (Aam)

Mango is one of the most loved and one of the best fruits for summer season in India. It is known as the king of fruits in India and is loved by almost everyone. Often, we tend to avoid this fruit, thinking that it will make us fat. But no, this is a myth. It has a low-fat, cholesterol-free, and moderate glycemic index of 56.

Mangoes are not only delicious but also packed with nutrients that are essential for good health. A 100-gram of mango provides approx. 65 calories. Its health benefits are:

• Mangoes are rich in fiber, which promotes digestion. It contains enzymes that aid in breaking down proteins in the body, making it easier to digest.
  
• This is one of the summer season fruits in India that is rich in vitamins A and C. It helps in boosting immunity and promoting healthy skin. These vitamins help in reducing the signs of aging and promote skin health.
  
• According to the research by NCBI, mangoes are low in calories and high in fiber, making them a great food for weight loss. They also contain compounds that help boost metabolism and burn fat.
  
• They are rich in potassium, which helps lower blood pressure and enhance heart health.
  
• Mangoes are rich in vitamin A, essential for promoting eye health. It helps reduce the risk of macular degeneration, a common eye disorder.

But, still, you should keep moderation while eating mangoes for weight loss and take the advice of a registered dietitian.

2. Watermelon (Tarbooj)

Watermelon is a summer staple in India, often enjoyed at picnics or used in refreshing drinks. It’s a low-calorie fruit with around 30 calories per 100 grams. It is a popular fruit in India and is often consumed as a snack or juice. So, make sure to include watermelon in your diet during the summer for a healthy and refreshing experience. Its several benefits are:

• Watermelon comprises 92% water, making it a perfect fruit for staying hydrated during the summer. It helps replenish the body’s fluids and prevent dehydration.
  
• It is one of the low calorie fruits which is high in fiber, making it a great food for weight loss. It also contains compounds that help reduce inflammation, which is often linked to obesity.
  
• Watermelon, as one of the summer season fruits in India, contains an amino acid called L-citrulline. It helps in reducing muscle soreness and improving exercise performance.
  
• It is also rich in biotin, which is essential for promoting healthy hair. It helps reduce hair fall and promotes hair growth.
  
• Watermelon is also a great energy source and can help reduce stress levels.

3. Muskmelon (Kharbooja)

Muskmelon, also known as Kharbooja, is a sweet and juicy fruit that is popular during summer in India. It is not only delicious but also packed with nutrients that are essential for good health.

It’s often enjoyed as a refreshing snack or used in fruit salads. It contains approximately 34 calories per 100 grams. Here are some of the health and weight loss benefits of consuming muskmelon:

• Muskmelon is high in fiber and water content, which makes it a great natural healer for people suffering from indigestion, constipation, and other digestive issues.
  
• It also contains potassium, which helps regulate blood pressure by negating the ill effects of sodium and relaxing the blood vessels.
  
• There are many benefits of eating seasonal fruits like muskmelon in summer. The vitamin A content in this fruit will do wonders for your hair.
  
• Despite being sweet, muskmelon is low in calories, making it a good choice for weight loss

4. Pineapple (Ananas)

It is one of the tropical summer season fruits in India that’s loved for its tangy and sweet taste. Pineapple is often used in fruit salads, pies, raita, and juices in India. It contains approximately 48-50 calories per 100 grams. Let’s get to know why you should have it in summer:

• Pineapple contains an enzyme called bromelain, which helps break down proteins and aid digestion. It helps in reducing bloating and promoting healthy digestion.
  
• Ananas contains compounds that help in reducing inflammation in the body. So, it aids in reducing pain and promoting healthy joints.
  
• So, is Pineapple good for weight loss? Yes, it is low in calories and high in fiber, making it a great food for weight loss. It also contains compounds that help boost metabolism and burn fat.
  
• This fruit is rich in vitamin C, which is essential for promoting healthy skin.

5. Lychee (Litchi)

Litchi, or Lychee, is a small, juicy, fleshy fruit packed with sweetness and health benefits. It’s a summer favorite in many parts of India. It contains approximately 66 calories per 100 grams. It is sweet and has a unique flavor that is loved by many. Following are the amazing health benefits of consuming litchi:

• Litchi is rich in antioxidants, which help in protecting the body against free radicals that can cause cell damage.
  
• It is also a good fiber source, which helps promote healthy digestion. It aids in preventing constipation and promoting bowel movements.
  
• Litchi is high in vitamin C, which is essential for boosting immunity and promoting healthy skin.
  
• According to the WebMD, despite being sweet, litchi is one of the summer season fruits in India that has low calories. It makes it a good weight-loss choice.

6. Grapes (Angoor)

Grapes are sweet mini fruits that contain 81% of the water. Thus, they can keep you hydrated in the hot summer months. They contain about 69 calories per 100 grams. They come in different colors, such as green, purple, and red, and are delicious and packed with nutrients essential for good health.

You can consume grapes as a snack or in the form of juice, and they are a great addition to any healthy diet. The following are the health benefits:

• Grapes are high in antioxidants, including resveratrol, which has many potential health benefits.
  
• They are also low in calories, making them a healthy snack that you can eat in large quantities.
  
• Did you know that grapes is good for weight loss? Yes, they have high water and fiber content and can increase feelings of fullness, helping to promote weight loss.
  
• Grapes are rich in antioxidants, fiber, and vitamins, providing numerous health benefits, such as improving heart health, aiding digestion, promoting healthy skin, and boosting immunity.

7. Black Plum (Jamun)

Jamun is a small native fruit with a unique sweet and sour flavor that’s a favorite during the Indian summer. It’s often enjoyed as a refreshing snack or used in fruit salads. It contains approximately 62 calories per 100 grams.

You can easily add jamun to your fruit diet for weight loss because of its following health benefits:

• Jamun is known for its hypoglycemic properties, which help in regulating blood sugar levels in the body. It aids in reducing insulin resistance and promoting healthy blood sugar levels. This is one of the best summer season fruits in India that is healthy for diabetic people.
  
• This small black fruit is rich in antioxidants, phosphorus, calcium, and flavonoids and is known to treat many health conditions such as heart problems, diabetes, skin issues, infections, asthma, stomach pain, and flatulence.
  
• Jamun is also good source of fiber and it has low calories, making it the ideal fruit for weight loss.
  
• Jamun is rich in polyphenols, which help in improving brain function. It aids in reducing stress and improving cognitive performance.

So, these are some of the top fruits grown in summer season in India that you must try. They are not only delicious but also packed with nutrients that are essential for good health. So, make sure to consult a registered dietitian to include these fruits in your balanced diet during the summer for a healthy and refreshing experience.

Tips To Include Summer Season Fruits In India To Your Diet

Including summer fruits in your Indian diet is a great way to stay healthy and hydrated during the hot and humid season. Here are some common tips you can follow to include these fruits in your diet:

• Fruit Salads: A mix of mango, litchi, watermelon, muskmelon, jamun, grapes, and Pineapple can make a refreshing and nutritious summer fruit salad. You can add a dash of lemon juice and a sprinkle of chaat masala for an Indian twist.
  
• Smoothies: Summer season fruits in India can be consumed as smoothies or shakes. You can blend any of them with yogurt to make a healthy and delicious smoothie. You can add a bit of honey or jaggery for sweetness.
  
• Fruit Raita: Add finely chopped fruits to yogurt to make a fruit raita. This can also be a great side dish with your meals.
  
• Fruit Juices: Freshly squeezed juice from these fruits can be a great way to start your day. Also, avoid adding sugar to keep it healthy.
  
• Desserts: Fruits like mango and litchi can be used to make traditional Indian desserts like aamras and litchi rabdi.
  
• Snacks: As per the National Library of Medicine, fruits have anti-obesity effects. Fruits like watermelon, muskmelon, and Pineapple can be cut into cubes and eaten as a snack. You can sprinkle some black salt or chaat masala for added flavor.
  
• Breakfast: Add sliced fruits like mango and berries to your cereals or oats for a healthy breakfast.

By following these tips, you can easily include summer fruits in your Indian diet and enjoy their many health benefits.

Bottomline

As we wrap up, let’s take a moment to appreciate the bounty of nature that is available to us in the form of these delicious and nutritious summer season fruits in India.

From the king of fruits, the Mango, to the refreshing watermelon, the sweet litchi, the juicy muskmelon, the unique Jamun, the tangy Grapes, and the tropical Pineapple, each of these fruits brings with it a host of health benefits and weight loss properties.

Including these summer season fruits in India in our daily diet adds flavor and aids in our journey towards a healthier lifestyle and weight loss. Remember, the key is to enjoy these fruits as part of a balanced diet. If you are unsure how to do this, please get in touch with our Fitelo experts for dietary guidance.

So, this summer, let’s make a promise to ourselves to stay healthy, stay hydrated, and make the most of these summer delights. After all, a healthy outside starts from the inside.

Mangoes Do Not Make You Fat! – Dietitian Mac Singh

In India, we all have childhood memories of having mangoes in the summer season. But, as we grow, most of us tend to avoid mangoes irrespective of our love for them. This is because most of us think mangoes are unhealthy, full of sugar, and can make us fat. But it is not!

Check this video where Dietitian Mac Singh breaks this myth and will tell you how mango can be included in your summer diet plan for weight loss in moderation:

Davinder’s Fat To Fit Transformation | 11 Kg Gone In 80 Days

Davinder, a 34-year-old mother from the UK, approached Fitelo for an online nutritionist consultation to address her concern about weight gain. With a focus on healthy, home-based meals in a diet plan for weight loss by our experts, Davinder led to an impressive weight loss of 11 kilograms. Read her transformation story below:

Davinder’s Fat To Fit Transformation | 11 Kg Gone In 80 Days

Frequently Asked Questions

Which Fruits Are In The Summer Season In India?

Some of the top seasonal fruits in India in summer include mangoes, watermelons, muskmelons, pineapples, grapes, jamun, and papayas.

Which Fruit Is Best For Weight Loss In Summer?

Watermelon is considered one of the best summer fruits for weight loss as it is low in calories and high in water content, which can help you feel full and hydrated. It is also rich in vitamins and antioxidants, making it a healthy and refreshing option for your summer diet.

Is Summer Season Good For Weight Loss?

Yes, the summer season can be a great time for weight loss as plenty of fresh and healthy fruits are available. Additionally, the high water content in summer fruits like watermelon and muskmelon can help keep you hydrated and promote weight loss. However, it’s important to remember that a balanced diet and regular exercise are key for weight loss.

Which Fruit Will Reduce Belly Fat?

There is no one specific fruit that can reduce belly fat on its own, but adding fruits like watermelon, papaya, and Pineapple to your diet can be helpful as they are low in calories, high in fiber, and have been linked to improved digestion and weight loss.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.