Summers can wreak havoc on our bodies by sapping out the energy and water content. What we need during this extreme weather condition are crunchy, juicy and delicious fruits. These fruits not only provide nutrition but also maintain the precious water content in our bodies. Extreme heat can cause heat strokes and other serious health conditions. So it is very important to consume sufficient fruits to preserve our health. Summer fruits are a great source of energy, hydration and nutrition for our bodies to beat the summer heat. Let us understand more about the top summer season fruits in India.

What Are Summer Fruits?

Summer fruits are fruits that help to provide essential nutrients and hydration during extreme heat conditions in summer. Some examples of summer fruits are watermelon, grapes, muskmelon, mangoes, litchis, peaches etc.

Most of these fruits are abundantly available during the summer season. They need warm temperatures to grow and so are harvested only during summertime. Most of these summer fruits are at their peak in terms of taste, flavour and harvest during this season.

Importance Of Summer Fruits:

Summers in India typically go from March to June. This is the period of extremely high temperatures, which take a huge toll on our bodies, especially for those who have to be mostly outdoors. Hot temperatures are very stressful for our bodies causing dehydration, fatigue, nutrition loss etc. Too much exposure to hot weather can also result in serious health conditions.

Summer fruits provide our bodies with important nutrients and the required energy boost. We lose most of our body’s water content through perspiration during summer, and these fruits are loaded with water and essential minerals that help maintain sufficient hydration in our bodies. They cool our bodies down and reduce tiredness and muscle cramps caused due to high temperatures. Most importantly, summer fruits carry properties that help our bodies get accustomed to warm weather conditions.

Read: Watermelon Health Benefits

Benefits Of Summer Fruits:

Summer fruits are loaded with numerous vitamins, minerals and antioxidants that not only nourish the body with essential nutrients but help fight many illnesses and health conditions caused due to extreme heat and humidity.

  • The nutrients and antioxidants in summer fruits help fight infections, strengthen the immune system, regulate blood pressure and blood glucose levels, protect skin and hair from the damaging effects of heat and flush out disease-causing toxins and free radicals from the body.
  • These fruits also help maintain the health of various organs like the heart, kidneys, liver, pancreas etc.
  • They also play an important role in treating heat-induced conditions like headaches, diarrhoea, nausea, heatstroke etc.

Top Summer Season Fruits List In India:

Here we enlisted the 20 best fruits to eat in summer for hydration. Let’s have a look at them.

1. Watermelon:

Watermelon is a popular summer fruit as it is high in water content. More than 90% of this fruit is water, which helps in providing sufficient hydration to our body and moisturises the skin and hair cells. It helps in cooling the body down and cleansing the body of toxins.

Watermelon is a very good source of potassium, iron, calcium, vitamin C, vitamin A, vitamin B6 and many antioxidants like lycopene, amino acids and dietary fibres(1). Vitamins present in watermelon help in strengthening the immune system and improving eye health. The minerals in watermelon help in strengthening the bones, nerves and muscles. They also help in preventing heart disease and cell damage.

2. Mango:

Also called the ‘King of Fruits’, mangoes are a summer favourite. Their distinct taste, colour, smell and flavour make them the most loved fruit, especially in India. Mangoes are highly nutritious with rich contents of several vitamins and minerals like vitamin A, vitamin D, vitamin C, potassium, manganese, calcium, magnesium, iron, phosphorus, selenium, beta carotene etc.

The nutrients of mango help prevent health conditions like high blood pressure, heart disease, cancer etc. Though they are high in calories, mangoes are rich in fibres and antioxidants that promote better metabolism and cleanse toxins from the body. The high nutrient content helps in boosting immunity and preventing heat strokes.

3. Muskmelon:

Muskmelons are very nutritious and refreshing fruits. Their high alkaline and water content makes them a perfect summer fruit. They help in hydrating the body and relieving the acidic effects of extreme temperatures. They are also very good coolant for the body.

Muskmelons are rich in vitamin A, vitamin C, magnesium, potassium, iron etc. One cup of muskmelon can satisfy more than 50% of the daily requirement of vitamin A and vitamin C.

4. Kiwi:

Kiwis are highly nutritious and are very good in summers as they can satisfy the nutrient needs of the body very effectively. Kiwis are rich in vitamin C, vitamin A, vitamin B6, iron, magnesium, potassium, folate and plenty of dietary fibres. Kiwis are very good at neutralizing the PH balance in the body and strengthening the immune system.

Kiwis are an excellent remedy for increasing blood count. They are also very good for heart and liver health. Kiwis nourish the skin and hair and protect them from heat. They are also very good at relieving sleep disorders.

5. Oranges:

Oranges are a very good summer fruit as they contain more than 80% of water. They help in hydrating the body very well and providing the needed nutrient requirement. During summers, our bodies tend to lose potassium, a very important essential mineral, through sweat. Oranges are high in potassium and help cater to the body’s potassium requirement very well.

Oranges are also rich in vitamin C, vitamin A, calcium, pectin etc. which help in preventing many conditions like cancer, kidney disease etc. They are very good at alkalizing the body and controlling the blood pressure.

6. Papaya:

Papayas are healthy fruits that can be eaten all year round. They have special benefits and uses during summers as they are high in dietary fibres. They help improve intestinal health and regulate bowel movement(2). Papayas are rich in vitamin C, vitamin A, vitamins B, folate, beta carotene, etc. that help nourish the body very well. They are especially rich in several antioxidants and phytochemicals that reduce inflammation, cell damage. Papaya is very good at preventing serious diseases like cancer and heart disease.

7. Pineapple:

Pineapple is one of the best fruit for hydration in summer. Pineapples contain many vitamins and minerals like vitamin C, vitamin B6, vitamin A, magnesium, calcium, potassium etc. Pineapples are very good at improving the digestion as they contain enzymes that support digestive functions. They also improve the metabolism in the body. The antioxidant content in pineapples helps prevent many diseases too.

The anti-inflammatory properties of pineapple help in relieving inflammation and controlling health conditions like arthritis very effectively. They are also well known for burning calories and aiding in weight loss.

8. Guava:

Guavas are strictly tropical fruit popular for their numerous health benefits. Guavas are highly nutritious containing vitamin C, vitamin A, vitamin B6, potassium, magnesium, calcium, iron etc. They are very beneficial for diabetic patients as they help stabilize blood sugar levels and regulate insulin absorption.

Guavas are very high sources of potassium which helps maintain heart health and reduce muscle cramps. The rich content of vitamin C helps improve immunity and metabolic activities. They have a number of other benefits on the eyes and skin. They are also found to support mental health.

Read: Health Benefits of Pineapple

9. Plums:

Plums are best known for improving digestion and relieving constipation as they are high in dietary fibres. The high potassium content in plums helps in maintaining heart health by controlling blood pressure levels. This helps in reducing the risk of strokes significantly. Plums are also rich in several antioxidants that help prevent serious health conditions like cancer and diabetes. Plums are rich in vitamin C, vitamin A, iron and magnesium. They are quite low in calories and can be eaten in plenty without worry.

10. Litchi:

Litchi is the most popular and loved summer fruit, next only to mango. This juicy and delicious fruit is loaded with antioxidants and nutrients that have many beneficial effects on the body. Litchi is a very good source of vitamin C, vitamin B-6, potassium, magnesium and iron. Litchi helps in boosting immunity and reducing inflammation in the body. It helps in controlling blood pressure and maintaining heart health. Litchi is one of the highest sources of polyphenols that can prevent cancer. (3)

11. Figs:

Figs are fibre-rich and highly beneficial in maintaining body healthy during summers. Figs help regulate digestion and relieve constipation. Figs are a rich source of vitamin K, vitamin A, potassium, magnesium, calcium and several antioxidants. The high content of natural sugars helps provide instant energy needed during summers. Figs are good for the heart as they help lower blood pressure. They are also very good at preventing diabetes and cancer.

12. Banana:

Bananas are an all year fruit. Bananas are rich in potassium, magnesium, phosphorus, vitamin B6, vitamin C and several phytonutrients and antioxidants. They give instant energy and help prevent many health conditions like cancer, diabetes, asthma etc. They are very popular in relieving constipation and maintaining digestive health. Bananas are good for the heart as they help lower blood pressure.

13. Apricots:

Apricots are not only delicious but a very good summer fruit. They can provide you with essential nutrients like potassium, magnesium, iron, calcium, vitamin A, vitamin C and vitamin B6. They are rich in dietary fibres that help indigestion. They are a rich source of antioxidants like beta-carotene that helps protect the eyes and skin during summers.

14. Peaches:

Peaches are loaded with nutrients like vitamin A, vitamin E, vitamin C, niacin, potassium etc. They contain good amounts of dietary fibres that help in improving digestion and regulating the bowel movement. The high antioxidant content helps maintain skin health. The potassium in peaches helps lower blood pressure and promote heart health.

15. Grapes:

Grapes are a very delicious summer fruit rich in antioxidants and essential vitamins and minerals. They have an array of health benefits from boosting the immune system, improving bone health to improving heart health(4).

Grapes are also very good at lowering blood sugar levels and fighting infections in the body. They are rich in potassium, vitamin C, vitamin B6, vitamin A etc., and plenty of anti-ageing compounds. Grapes are good for the skin during summers as they help protect it from sunburn.

16. Star Fruit:

Start fruits are a delicious fruit rich in potassium, vitamin C etc. Star fruits are loaded with antioxidants and dietary fibres that help in curing heat-related stress on the body and skin. They also treat headaches caused due to extreme temperatures. They help soothe the eyes during summers and treat sore eyes. Star fruits are also eaten for treating ringworm infections.

17. Bael:

Bael is a very good coolant and a must-have summer fruit. It is loaded with several vitamins, minerals and antioxidants that help nourish the body and keep it healthy. Beal has many medicinal properties and therapeutic benefits making it an important ingredient in Ayurveda, the ancient Indian medical science(5). It is anti-inflammatory and anti-bacterial. It helps treat various stomach ailments that are common in summers like diarrhoea, constipation, stomach cramps etc.

18. Strawberries:

The juicy and delicious strawberries make a very good summer fruit. They are rich in vitamin C, vitamin B9, potassium, manganese, antioxidants, phytonutrients and flavonoids. Strawberries are anti-inflammatory and help treat various skin irritations and digestive issues during summers. They also help promote heart health and regulate blood sugar levels.

19. Lemon:

Lemons are very good in summers due to their rich nutrient and antioxidant content. Lemon juice is quite a popular drink during summers as it helps cool the body and balance the alkaline levels. Lemons are rich in potassium, vitamin C, vitamin B6 etc. It helps boost immunity and prevent various health conditions like heart disease, cancer, kidney disease etc. Lemons are very beneficial to digestive health during summers.

20. Cucumber:

Cucumber is very good during summertime and is available all year round. It can be eaten as a snack anytime. It is high in water content and helps in providing sufficient hydration to the body. It is an excellent coolant during extreme heat. It is rich in potassium, vitamin C, vitamin A, vitamin K and several antioxidants. It aids in heart health as it helps lower blood pressure levels. It is also very good at decreasing blood sugar levels.

Read: Benefits of Eating Strawberries

Given that summers are very hot in climatic conditions, it is important to keep oneself hydrated always. These summer fruits with its rich nutrient values and healthy minerals can keep several health concerns at bay during this season. Be it through salads, soups or through raw fruits, they can give plenty of benefits this time. So, stay away from sickness and keep yourself fit through these best summer fruits!

Expert Question:

Which Fruits are Good for Skin in Summer?

  • Watermelon.
  • Pineapple.
  • Berries.
  • Cantaloupe.
  • Citrus Fruits.
  • Papaya.

Summers are harsh not just on our bodies but also on our skins. Extreme heat from the sun causes skin ageing, dryness, skin damage etc. To protect our skin from the harmful effects of this severe weather, it is very important to consume fruits that help maintain the health and look of our skin. Let us look at some fruits that are best for our skin during hot weather. These fruits are high in water content, antioxidants, vitamins and minerals that provide nourishment and moisture to the skin cells and fight skin ageing and skin damage. They help make the skin healthy, soft and shiny.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.