When the sun is blazing, our bodies crave foods that keep us cool and energised. That is where summer season fruits and vegetables come in. Juicy, hydrating, and packed with nutrients, they help us beat the heat while keeping digestion light. From the sweetness of mangoes to the cooling crunch of cucumbers, here are the best foods to keep you energised and feeling your best all season long.
Refreshing Indian Summer Fruits
The best way to tackle the sweltering heat is by indulging in summer season fruits that naturally hydrate the body. These fruits not only replenish lost fluids but also provide essential vitamins and antioxidants.
1. Mango: The king of summer
No Indian summer is complete without mangoes. Whether you love them ripe and juicy or enjoy the kick of raw mango in a refreshing aam panna, this fruit is a seasonal superstar. Packed with vitamin A and fibre, mangoes boost immunity and digestion while satisfying those summer cravings. Be it mango lassi, a milkshake, or a traditional aamras, this fruit is the undisputed king of summer season fruits and vegetables.
2. Watermelon: Hydration hero
When the heat leaves you drained, a slice of watermelon can work wonders. With over 90% water content, it is the ultimate summer refresher. This juicy fruit keeps dehydration at bay, flushes out toxins, and is low in calories, making it a perfect guilt-free snack. Have it chilled, blend it into a juice, or toss it into a salad, either way, it is a summer essential.
3. Muskmelon: Sweet and nutritious
Lighter than mangoes yet just as delicious, muskmelon is another hydrating fruit that keeps the body cool. Rich in vitamin C, potassium, and fibre, it aids digestion and improves skin health. Whether eaten as a fruit bowl, blended into a smoothie, or added to fruit chaat with a dash of chaat masala, muskmelon is a must-have during the summer season.
4. Litchi: A juicy summer treat
Litchis may be small, but they pack a flavourful punch. Their natural sweetness makes them a favourite among fruit lovers, and their high vitamin C content keeps the skin glowing. Enjoy them fresh, turn them into a slushy, or add them to desserts for a burst of tropical goodness.
Other Summer fruits to try
Apart from the crowd favourites, fruits like papaya, jamun, bael (wood apple), and guava are also crowd-pleasers. They help with digestion, improve gut health, and provide much-needed antioxidants.
Cooling Vegetables to Include in Your Meals
While fruits take the spotlight, summer vegetables are just as important. Light, easy to digest, and full of hydration, they make the perfect addition to everyday meals.
1. Cucumber: The ultimate summer cooler
There is a reason cucumber is a staple in every Indian salad. With its high water content and refreshing crunch, it helps keep the body cool and digestion smooth. Enjoy it raw, add it to raitas, or infuse it in water for a detoxifying drink. This versatile vegetable is an absolute must in food to eat in summer.
2. Bottle Gourd: The underrated superfood
Lauki, as it is locally known, may not be the most exciting vegetable, but it is one of the best for summer. Low in calories and high in fibre, it keeps the body light while providing hydration. It can be used in everything from sabzi to soups and even halwa, making it a surprisingly versatile option.
4. Drumsticks: Nutrient powerhouse
A staple in South Indian households, drumsticks are packed with iron, vitamin C, and antioxidants. They are great for immunity and digestion, making them an excellent addition to sambhar, dals, and curries.
Other Cooling Vegetables to Try
Ridge gourd, ash gourd, pumpkin, and snake gourd are fantastic options that keep the stomach cool and aid digestion, making them ideal for the summer season.
Regional Summer Specialties
India’s diverse climate brings a rich variety of summer season fruits and vegetables, each region boasting its own seasonal delicacies. In the north, juicy mangoes and refreshing phalsa berries are a staple, enjoyed as cooling drinks or chutneys.
The West celebrates kokum, a tangy fruit used in sherbets and curries to beat the heat. Down south, tender coconut and nannari sherbet keep people hydrated, while sundakkai (turkey berry) and mor milagai (sun-dried chillies) add flavour to summer meals.
The East loves its water-rich ash gourd, often used in refreshing dishes like petha and cooling curries. Across India, seasonal eating is about staying naturally nourished and energised all summer long.
Simple Ways to Enjoy More Summer Produce
Eating right in the summer is all about keeping it light, fresh, and hydrating. Here are some easy ways to make the most of summer season fruits and vegetables in your daily meals:
Start with a Refreshing Breakfast: Kick off your day with a fruit bowl, a smoothie packed with mango and banana, or a cooling glass of lassi.
Make Hydrating Choices: Snack on summer vegetables like cucumber and bottle gourd, or sip on fresh juices such as aam panna, bael sherbet, and litchi juice to stay energised.
Go for Water-Rich Meals: Opt for light, moisture-packed foods like fruit salads, vegetable raitas, and chilled soups to keep digestion easy.
Keep it Simple and Healthy: Swap heavy, greasy meals for lightly sautéed, grilled, or steamed dishes to avoid feeling sluggish in the heat.
Try Summer Specials: Experiment with seasonal favourites like low-calorie mango and drumstick dishes, or a chilled watermelon and feta salad for variety.
Stay Cool and Nourished This Summer
Eating the right summer season fruits and vegetables can make all the difference in staying refreshed and energised during the hot months. From hydrating melons to nutrient-packed gourds, nature provides the perfect foods to eat in summer. So, embrace seasonal produce, experiment with light and cooling recipes, and let your diet work with the season to keep you feeling your best. A nutritionist can personalize your summer diet!
Disclaimer: The information provided in this blog is intended for general informational purposes only. To learn more about fruits and vegetables to add to your diet, please consult a certified professional.
