Summer in India is synonymous with juicy and refreshing fruits that provide respite from the scorching heat. These fruits not only offer a delicious way to beat the heat but also come with a host of health benefits. From the king of fruits, mangoes, to the hydrating watermelon, India boasts a wide variety of summer fruits that are not only tasty but also good for your health. In this article, we will explore the 18 best summer fruits in India and delve into their health benefits.
1.Mangoes
Health Benefits of Mangoes
Mangoes are often referred to as the “king of fruits” in India due to their luscious taste and rich aroma. They are packed with essential nutrients such as vitamin C, vitamin A, and dietary fiber. Mangoes are known to boost the immune system, aid digestion, and promote healthy skin. They also contain antioxidants that help fight against free radicals, reducing the risk of various diseases.
Varieties of Mangoes in India
India is home to various varieties of mangoes, each with its unique flavor and characteristics. Some popular varieties include Alphonso, known for its rich and creamy texture; Kesar, renowned for its sweet and tangy taste; and Totapuri, which is commonly used for making mango pulp and beverages. Other popular mango varieties in India include Langra, Dasheri, and Badami.
2.Watermelon
Health Benefits of Watermelon
Watermelon is a hydrating fruit that is perfect for beating the summer heat. It is incredibly refreshing and consists mainly of water, making it a great choice to stay hydrated. Watermelon is also low in calories and rich in vitamins A and C, which help boost immunity and promote healthy skin. Additionally, it contains lycopene, an antioxidant that may help reduce the risk of certain types of cancer.
Varieties of Watermelon in India
In India, you can find various types of watermelon, including the popular Sugar Baby and Ice Box varieties. Sugar Baby watermelon is small in size with a deep red and sweet flesh. Ice Box watermelon is known for its compact size and crisp texture, making it convenient for storage and transportation.
3.Muskmelon
Health Benefits of Muskmelon
Muskmelon, also known as cantaloupe, is a juicy and aromatic fruit with a distinct sweet flavor. It is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting immunity. Muskmelon is also a good source of dietary fiber and contains potassium, which helps regulate blood pressure. Moreover, its high water content helps keep you hydrated during the hot summer months.
Varieties of Muskmelon in India
There are several varieties of muskmelon grown in India, including the popular Kharbuja and Honeydew melon. Kharbuja melon has a sweet and refreshing taste, while Honeydew melon has a slightly milder flavor and a pale green flesh.
4.Oranges
Health Benefits of Oranges
Oranges are a citrus fruit known for their tangy taste and vibrant color. They are an excellent source of vitamin C, which helps boost immunity and protect against common illnesses. Oranges are also rich in dietary fiber and contain antioxidants that promote healthy skin. Additionally, they are low in calories and can be enjoyed as a refreshing snack or in the form of juices and salads.
Varieties of Oranges in India
India cultivates several varieties of oranges, including Nagpur oranges, which are famous for their sweet and juicy taste. Other varieties like Malta, Blood orange, and Valencia oranges are also grown in different regions of the country.
5.Pineapple
Health Benefits of Pineapple
Pineapple is a tropical fruit that adds a burst of tropical flavor to your summer palate. It is a rich source of vitamin C, manganese, and bromelain, an enzyme that aids digestion and reduces inflammation. Pineapple is also known to support immune function, improve eye health, and promote healthy bones.
Varieties of Pineapple in India
India produces different varieties of pineapple, with the most common ones being Kew and Queen pineapple. Kew pineapple has a golden-yellow flesh with a sweet and tangy taste, while Queen pineapple has a pale yellow flesh and a more fibrous texture.
6.Papaya
Health Benefits of Papaya
Papaya is a tropical fruit that is not only delicious but also offers numerous health benefits. It is rich in vitamins A, C, and E, as well as dietary fiber. Papaya contains an enzyme called papain, which aids digestion and may alleviate symptoms of indigestion and bloating. It is also known for its anti-inflammatory properties and its ability to promote healthy skin and hair.
Varieties of Papaya in India
In India , you can find various varieties of papaya, including Red Lady, Pusa Delicious, and Solo Sunrise. Red Lady papaya is popular for its sweet taste and vibrant red flesh. Pusa Delicious is known for its large size and delicious flavor. Solo Sunrise papaya is smaller in size and has a vibrant orange flesh.
7.Guava
Health Benefits of Guava
Guava is a tropical fruit with a unique flavor and aroma. It is rich in vitamin C, dietary fiber, and antioxidants, which help strengthen the immune system and promote overall health. Guava is also a good source of potassium, which plays a crucial role in maintaining healthy blood pressure levels. Additionally, it contains lycopene, a powerful antioxidant that may help reduce the risk of certain cancers.
Varieties of Guava in India
India cultivates various types of guava, including Allahabad Safeda, Lucknow 49, and Pink guava. Allahabad Safeda is known for its sweet and mild flavor, while Lucknow 49 has a tangy taste. Pink guava is famous for its pink flesh and strong aroma.
8.Pomegranate
Health Benefits of Guava
Pomegranate is a vibrant and juicy fruit packed with antioxidants and essential nutrients. It is a rich source of vitamin C, vitamin K, and dietary fiber. Pomegranate is known for its anti-inflammatory properties and may help lower the risk of heart disease and certain types of cancer. It is also believed to improve digestion and promote healthy skin.
Varieties of Pomegranate in India
In India, you can find several varieties of pomegranate, including Kandhari, Bhagwa, and Ruby. Kandhari pomegranate is known for its large size and deep red arils. Bhagwa pomegranate has a sweet and tangy taste, while Ruby pomegranate is smaller in size with a vibrant red color.
9.Grapes
Health Benefits of Grapes
Grapes are a popular fruit that comes in various colors, including green, red, and black. They are rich in vitamins C and K, as well as antioxidants. Grapes are known for their potential health benefits, such as improving heart health, supporting brain function, and protecting against certain types of cancer. They are also a good source of hydration due to their high water content.
Varieties of Grapes in India
India cultivates different varieties of grapes, including Thompson Seedless, Bangalore Blue, and Flame Seedless. Thompson Seedless grapes are small and green, while Bangalore Blue grapes have a deep purple color and a slightly tangy taste. Flame Seedless grapes are known for their sweet flavor and vibrant red color.
Also read: Monsoon Seasonal Fruits in India
10.Lychee
Health Benefits of Lychee
Lychee is a tropical fruit with a sweet and fragrant flavor. It is a rich source of vitamin C, vitamin B6, and antioxidants. Lychee is known to boost the immune system, improve digestion, and promote healthy skin. It is also low in calories and provides a refreshing treat during the summer season.
Varieties of Lychee in India
India produces various varieties of lychee, including Rose Scented, Shahi, and Bedana. Rose Scented lychee has a distinctive floral aroma and a sweet taste. Shahi lychee is known for its large size and delicious flavor, while Bedana lychee has a smaller size and a slightly tart taste.
11.Jackfruit
Health Benefits of Jackfruit
Jackfruit is a unique tropical fruit known for its large size and distinctive flavor. It is rich in dietary fiber, vitamin C, and antioxidants. Jackfruit is also a good source of potassium, which helps regulate blood pressure. It , provide energy, and support cardiovascular health. Additionally, jackfruit contains unique compounds that have been associated with anti-inflammatory and anti-cancer properties.
Varieties of Jackfruit in India
In India, you can find different varieties of jackfruit, including Kathal, Varikka, and Chakka. Kathal jackfruit is commonly used in savory dishes and has a meat-like texture. Varikka jackfruit is known for its sweetness and is often enjoyed as a ripe fruit. Chakka jackfruit is used in traditional dishes like jackfruit curry and is also a popular ingredient in desserts.
12.Bananas
Health Benefits of Bananas
Bananas are one of the most widely consumed fruits in India and are packed with essential nutrients. They are a great source of potassium, vitamin C, vitamin B6, and dietary fiber. Bananas are known for providing instant energy, supporting heart health, and aiding digestion. They are also a versatile fruit that can be enjoyed as a snack, added to smoothies, or used in baking.
Varieties of Bananas in India
India produces a wide variety of bananas, including the popular Cavendish, Robusta, and Nendran. Cavendish bananas are the most commonly consumed variety and are known for their sweet flavor and creamy texture. Robusta bananas are larger and have a slightly tangy taste. Nendran bananas are primarily used for cooking and are often used to make traditional South Indian dishes like banana chips and banana fritters.
13.Apricot
Health Benefits of Apricot
Apricots are small, golden-orange fruits that are packed with nutrients. They are a good source of vitamin A, vitamin C, and dietary fiber. Apricots are known for their antioxidant properties, which help protect against oxidative stress and promote overall health. They also contain compounds that support eye health, aid digestion, and contribute to healthy skin.
Varieties of Apricot in India
In India, you can find different varieties of apricot, including Khurmani and Kaisa. Khurmani apricots have a sweet and tangy flavor and are commonly consumed fresh or dried. Kaisa apricots are larger and have a slightly more tart taste.
14.Kiwi
Health Benefits of Kiwi
Kiwi is a small, vibrant fruit with a unique green flesh and black seeds. It is a rich source of vitamin C, vitamin K, dietary fiber, and antioxidants. Kiwi is known for its immune-boosting properties, support for digestion, and promotion of healthy skin. It also contains enzymes that aid in the digestion of proteins.
Varieties of Kiwi in India
India cultivates different varieties of kiwi, including Hayward and Bruno. Hayward kiwi is the most common variety and has a sweet and tangy taste. Bruno kiwi has a slightly milder flavor and is often preferred for its smooth texture.
15.Sweet Lime
Health Benefits of Sweet Lime
Sweet lime, also known as mosambi, is a citrus fruit with a sweet and tangy taste. It is rich in vitamin C, dietary fiber, and antioxidants. Sweet lime is known for its refreshing properties, aiding digestion, and promoting healthy skin. It is also low in calories and can be enjoyed as a juice or consumed as a whole fruit.
Varieties of Sweet Lime in India
In India, you can find different varieties of sweet lime, including Kaghzi and Musambi. Kaghzi sweet lime is known for its thick and wrinkled skin, while Musambi sweet lime has a smooth and thin skin.
16.Sapota
Health Benefits of Sapota
Sapota, also known as chikoo, is a sweet and flavorful fruit that is native to India. It is a good source of dietary fiber , vitamin A, vitamin C, and minerals like calcium and iron. Sapota is known for its creamy texture and caramel-like flavor. It provides a good amount of energy and is beneficial for maintaining digestive health. Sapota also contains antioxidants that help protect against cellular damage and boost immunity.
Varieties of Sapota in India
In India, there are different varieties of sapota, including Cricket Ball, Kalipatti, and Pili Sapota. Cricket Ball sapota is named after its round shape and has a sweet and rich taste. Kalipatti sapota is known for its grainy texture and sweet flavor. Pili Sapota has a bright yellow flesh and is known for its high sugar content.
17.Jamun
Health Benefits of Jamun
Jamun, also known as Indian blackberry or black plum, is a small fruit with a unique tart and tangy taste. It is rich in vitamin C, iron, and antioxidants. Jamun is known for its potential to regulate blood sugar levels and improve digestion. It also has anti-inflammatory properties and may help strengthen the immune system.
Varieties of Jamun in India
In India, you can find different varieties of jamun, including Raja Jamun, Kala Jamun, and Java Plum. Raja Jamun is large and has a sweet and juicy taste. Kala Jamun has a deep purple color and a slightly tangy flavor. Java Plum is smaller in size and is often used for making jams and preserves.
18.Coconut
Health Benefits of Coconut
Coconut is a versatile fruit widely consumed in India. It has a hard outer shell and a sweet and nutty flavor. Coconut is rich in healthy fats, dietary fiber, and minerals such as potassium and manganese. It provides hydration and replenishes electrolytes. Coconut is also known for its antimicrobial properties, promoting heart health, and supporting digestion.
Varieties of Coconut in India
In India, there are several varieties of coconut, including West Coast Tall, East Coast Tall, and Dwarf. West Coast Tall coconut is commonly found in coastal regions and has a large size with sweet water. East Coast Tall coconut is known for its tolerance to saline conditions and has a medium-sized nut. Dwarf coconut is smaller in size and is often used for its tender coconut water.
Conclusion
Summertime in India brings a plethora of delicious and nutritious fruits. These fruits not only provide a refreshing treat but also offer a wide range of health benefits. From the succulent mangoes to the hydrating watermelon and the tangy oranges, there is something for everyone’s taste buds. So, make the most of the summer season by indulging in these 18 best summer fruits in India and reap the benefits they have to offer.
Frequently Asked Questions
Q: Are these fruits easily available in India during the summer season?
A: Yes, these fruits are widely available in India during the summer season.
Q: Can these fruits be consumed by people with diabetes?
A: It is recommended to consult with a healthcare professional regarding the consumption of fruits for individuals with diabetes.
Q: Can these fruits help with weight loss?
A: Many of these fruits are low in calories and high in fiber, which can be beneficial for weight loss as part of a balanced diet and active lifestyle.
Q: Are these fruits suitable for children?
A: Yes, these fruits are generally safe and healthy for children. However, it’s important to consider any specific allergies or dietary restrictions.
Q: Can these fruits be consumed by pregnant women?
A: Pregnant women can enjoy these fruits as part of a balanced diet.
