Summer is here and instead of complaining about the heat, you can enjoy the deliciousness it brings. Being a tropical country, India experiences many seasons but the summers are quite challenging. In most places, it is extremely hot and humid while the weather in hilly areas remains quite pleasant. However, there’s still something special about summers – the delicious seasonal fruits and vegetables. 

Our country is rich in plant diversity and you can enjoy some of the best fruits and vegetables during every season. This is the time when heat and humidity are approaching the country but at the same time, you will find a lot of hydrating fruits and veggies. You can include them in your diet and enjoy them with your loved ones. Also, it is a good season for fruit and vegetable gardening especially those that grow under full sunshine and warm climate.  Warm mango rice along with brinjal fry in sets of casseroles, that complemented with pumpkin pie in another casserole, doesn’t that sound like a summer meal you would enjoy?

If you want to make your summers full of enjoyment, we’ve compiled a list of seasonal fruits and vegetables you can include in your diet. Check them out…

The Fruits You Can Enjoy…

1. Watermelon


When there’s hot and humid outside, there’s nothing like this red and juice fruit – watermelon. One of the best cooling and hydrating fruits to gorge on during the season when you need to stay hydrated at any cost. Watermelons are super healthy as they are loaded with Vitamin C, Vitamin B6, and Potassium. Including it in your diet helps you boost immunity, maintain water balance in the body, and prevent skin damage caused by the sun rays.

2. Mango


One of the most loved fruits during summers, the king of fruits is a rich source of nutrients. There are many recipes that you can make using mangoes such as shakes, smoothies, salads, etc. Mangoes are enriched with fibre that helps with digestion and loaded with as many as 20 minerals and vitamins like Vitamin A and C, and potassium. Also, they have a pigment called Zeaxanthin that protects the eyes from harmful blue rays.

3. Papaya


One of the much-loved fruits, papaya is a great fruit that you can enjoy during summers. There are many ways you can enjoy this f3. ruit such as dried, ripe, or unripe. Papaya is one such healthy fruit that is loaded with many nutritions such as Vitamin A & C, folate, papain, and various phytochemicals. Papain is good for gastrointestinal health as it helps in curing indigestion and bloating during the hot season.

4. Grapes


Another delight that you can enjoy during summers are grapes and including them in your diet come with a myriad of benefits. This sweet and sour fruit is a rich source of potassium and high in antioxidants. It means if you include grapes in your diet, you can keep your blood sugar or cholesterol in check. Also, they are good for your heart, knees, brain, and prevent many viral infections, and cure indigestion.

5. Guava


A delicious summer fruit that is available in a l5. ot of varieties and offers many health benefits. If you are a diabetic patient and worried about including fruits in your diet, guava can be your perfect pick. It helps keep the blood sugar and insulin levels controlled and also a rich source of soluble fibre and potassium. Including even one guava in your diet can help with improving metabolism, mental health, eyesight, and complexion.

The Vegetables You Can Enjoy…

6. Bottle Guard

bottle guard

Indian summers are all about light and easy-to-digest vegetables and what could be a better way than including bottle guard in your diet. This tender, light green, and long vegetable is extremely light on the stomach and offers many health benefits. It helps in weight loss, treats sleeping disorders, benefits the skin, and prevents premature greying of hair. Also, you can easily cook it at home in just a matter of time.

7. Lady’s Finger or Okra

ladys finger

A tender, forefinger-sized vegetable, Okra is a delicious vegetable that is available fresh during summers. As it is a green vegetable, it consists of good amounts of Carotenoids that are good for your vision and helps with the repair of skin cells. Vitamin B9 helps in the production of blood RBC’s and fair amounts of Vitamin C boosts immunity. Okra also helps with weight loss as there are good amounts of dietary fibre present.

8. Brinjal or Eggplant


A warm-season crop that you can eat during summers and enjoy many health benefits. There are many varieties of eggplants available that range in size and color but the most common ones are deep purples. This vegetable is rich in many nutrients such as carbs, calories, proteins, fibre, magnesium, potassium, Vitamin K, and Vitamin C. They contain cholinesterase that helps block anti-inflammatory substances in the body.

9. Bitter Gourd

bitter gourd

This vegetable may to on everyone’s favorite list but it should be considering the many health benefits it offers. Though the taste might be bitter at first, this vegetable is loaded with nutrients scubas iron, potassium, calcium, and Vitamin C. Including bitter gourd in your diet helps with digestion, regulating blood sugar, and tackle the hot temperature. Also, it has cancer-fighting properties and may aid in weight loss.

10. Pumpkin


Available in more than 40 varieties, pumpkins are a popular vegetable and often make a savoury side dish. Pumpkins are highly nutritious and rich in Vitamin A, proteins, fibre, carbs, potassium, manganese, Vitamin B2, Vitamin E, and Iron. Also, the vegetable is low in calories and, therefore, helps in weight loss. Moreover, pumpkin seeds are also edible and highly nutritious.

Why You Should Eat Seasonal Fruits and Vegetables?

fruits and vegetables

Wondering why you should eat seasonal fruits and veggies when everything is available throughout the year? 

Fruits and veggies at their harvest point are full of nutrition as they are grown without the help of technology. The foods that are available round the clock come from cold storage and are not as fresh as the seasonal ones. Also, off-season foods contain higher amounts of preservatives, ripening agents, and wax coating to keep them alive for long.

If you don’t want to consume the toxic substance, switch to seasonal foods…