Summer is the season of hotness, sunshine, holidays from school, and of course—delicious fruits! Nature gives us some of its best fruits produce during the hot months. These fruits don’t just taste great, they also help keep our bodies cool, hydrated, and full of energy.
Let’s eat some of the best summer fruits you can enjoy this season. make summer incredible and enjoyable.
1. Watermelon
Watermelon is the king of summer fruits. It’s juicy, sweet, and packed with water—over 90%! Eating watermelon helps keep you hydrated and refreshed. It’s also rich in vitamins A, C, and antioxidants like lycopene, which is great for your skin.
Nutritional value in 2/3 cups (100g) of Watermelon
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Chill the watermelon in the fridge and enjoy as a snack or as a juice.
2. Pineapple
Pineapple is tangy, tropical, and full of nutrients like vitamin C and bromelain, an enzyme that helps with inflammation and digestion. It also helps fight heat exhaustion.
Nutritional value of Pineapple per 100g
- Calories: 48-82.5 kcal
- Fat: 0.12-0.198 g
- Protein: 0.54-0.891 g
- Carbohydrates: 13.12-21.65 g
- Fiber: 1.4-2.31 g
- Sodium: 0-2 mg
- Water: 86 g
- Vitamin C: 78.9 mg
Pineapple add to fruit salads or make a juice.
3. Muskmelon (Cantaloupe)
Muskmelon is soft, sweet, and full of water. It keeps your body cool and is excellent for hydration. It’s also gentle on the stomach and helps reduce acidity
Nutritional value of Muskmelon per 100g
- Calories: 34 kcal
- Water: 90.20 g
- Protein: 0.82 g
- Total fat: 0.18 g
- Carbohydrates: 8.6 g
- Dietary fiber: 0.9 g
Kept it to Fridge to cool and cut into pieces and sprinkle a little black salt for a delicious snack.
4. Mango
National Fruit of “India” , Summer is incomplete without mangoes! Known as the “king of fruits” in India, mangoes are not only tasty but also rich in vitamin C, vitamin A, and fiber. They help in digestion and boost immunity.
Nutritional value of Mango per 100g
- Calories: 65 kcal
- Calcium: 10 g
- Protein: 0.51 g
- Total fat: 0.27 g
- Dietary fiber: 1.8 g
- Carbohydrates: 17g
Mangoes for making Amras juice and pickles also eat directly.
5. Coconut Water – Nature’s Energy Drink
Coconut water may not be a fruit to chew, but it is one of the best natural drinks for summer or any seasons. It keeps you cool, restores minerals lost in sweat, and prevents tiredness. If any person is seek then give him a fresh coconut water its energize the whole body.
Nutritional value of Coconut Water per 100g
- Calories: 19
- Fat: 0.2g
- Carbohydrates: 3.71g
- Protine: 0.5g
Drink directly from the fresh coconut for the best taste and benefits
6. Papaya
Papaya is a best fruit that’s great for digestion. It contains an enzyme called papain which helps break down food easily. It’s also good for your skin and keeps your tummy happy in the heat.
Nutritional value of Papaya per 100g
- Calories: 43
- Vitamin C: 68% of daily value
- Vitamin A: 32% of daily value
- Protein: 0.6g
- Fat: 0.1g
- Carbohydrates: 7.2g
- Fiber: 2.6g
Eat papaya cubes with a squeeze of lemon for a healthy snack.
7. Lychee
Lychee is Small but powerful, lychees are full of vitamin C and antioxidants. They are sweet, juicy, and very cooling for the body. Just make sure to eat them in moderation. Take it very small quantity.
Nutritional value of Lychee per 100g
- Calories: 66-125
- Protein: 0.8-1.58 grams
- Fat: 0.4-0.44 grams
- Carbohydrates: 16.5-31.4 grams
- Sugar: 15.2 grams
- Fiber: 1.3 grams
- Vitamin C: 71.5-95% of daily requirement for adult females and 79% of the requirement for adult males.
- Other nutrients: B vitamins, magnesium, and potassium in smaller amounts.
Keep the Lychee in fridge chilled it , take at afternoon time.
Eating summer fruit is one of the best ways to stay cool, hydrated, and healthy during hot days. These fruits are not just tasty—they’re full of natural benefits for your skin, digestion, energy, and overall wellness
Summer fruits are not just tasty—they’re nature’s way of helping us stay cool, healthy, and full of energy.