Summer is here and once more, there is the very realistic scenario of this being one of the hottest we've faced in decades. And yes, while an ice cold glass (jar? barrel?) of drinks is super-appealing, you should consider adding some natural nutritious coolers to your diet as well.

To help you make the right choices, here is my selection of fruits and vegetables that would make great summer foods.



Cucumber

(Indian name - Kheera)
High water content
Inexpensive.
Potassium, magnesium and fiber help maintain blood pressure.
Versatile - use it in salads, sandwiches, juices or even in infused waters.
Detoxifies the system.

Bitter gourd

(Indian name - Karela)
Easily available.
Good against rashes and fungal infections.
Good against diabetes and hypertension.

Vegetables like cucumber, bitter gourds, bottle gourds and ash gourds tend to have a high water content and are perfect for the hot summers
Vegetables like cucumber, bitter gourds, bottle gourds and ash gourds tend to have a high water content and are perfect for the hot summers

Bottle gourd (Calabash)

(Indian name - Louki)
96% percent water.
High in dietary fiber and vitamins.
Promotes weight loss.
Good for hypertension.

Ash gourd 

(Indian name - Petha)
Rich source of Vitamin B and C.
Combats acidity due to spicy food.
Aids in weight loss.
Anti-stress.

Snake Gourd

(Indian name - Chichinda)
Increases body Hydration.
Strengthens immunity and detoxifies the system.
Helps in management of diabetes too.

In addition to being vitamin rich, citrus fruits and berries aid in digestion, building immunity and weight loss
In addition to being vitamin rich, citrus fruits and berries aid in digestion, building immunity and weight loss

Lime and lemons

(Indian name - Nimbu)
Aids immune system.
Helps in digestion and weight loss.
Vitamin-rich.
Helps get a healthy skin.

Tomatoes

(Indian name - Tamatar)
High water content.
Rich in antioxidants and Vitamin C.


Oranges

(Indian name - Naarangee)
80% water - Replenishes water losses.
Potassium rich - helps avoid muscle cramps.

Pumpkin

(Indian name - Kaddu)
Cooling effect.
Aids in weight loss.

Watermelons

(Indian name - Tarbooj)
92% of it IS water.
Curbs food cravings and keeps you feeling full.
Lycopene in it helps reduce skin damage from the harsh sun.

Corn

(Indian name - Makka)
Has anti-oxidants (lutein and zeaxanthin) that protect from harmful ultraviolet rays.
Rich in fiber.

Berries

(Indian name - Ber)
Raspberries/ Blueberries are rich in fiber.
Anti-oxidant properties.

Coconut water

(Indian name - Nariyal ka paani)
Excellent for replacing lost electrolytes.
Natural diuretic.

Pumpkins, spinach, tomatoes and coconut waters are excellent food choices for summer and aid in weight loss, hydration and strengthening skin against harmful UV rays
Pumpkins, spinach, tomatoes and coconut waters are excellent food choices for summer and aid in weight loss, hydration and strengthening skin against harmful UV rays

Amaranth

(Indian name - Chaulai)
Protein-rich.
Improves digestion.
Fiber content aids in weight loss.
Gluten free alternative.

Spinach

(Indian name - Palak)
Dietary fiber assists in weight loss.
Protects skin from harmful effects of ultraviolet rays.
Boosts immunity.
Anti-inflammatory properties.



Have a happy, healthy summer.


Authors note:

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.com and should not be re purposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

38 Comments

Parul said…
I totally needed this list. While I was aware of a few food, this is a good and exhaustive list. Coming from you doc, I will make my summer cooler :)
Thank you for sharing!
zainab said…
I do love tomatoes, but definitely need to shake up the green foods. Will benefit from this list :)
#SuperBloggerChallenge2018
Mugdha said…
They say "Eat up your water" most of the veggies that you have mentioned has a high water content. I am ready to save this list for referring it in coming months. :) #SuperBloggerChallenge2018.
Anagha Yatin said…
Summer brings the appetite down and dishing out variety is a big challenge. Now that you have given us 15 besties, I am better equipped in kitchen! Thanks for sharing this at the right time.
Jai said…
A very useful list of nutritious vegetables and fruits. I love coconut water. In Kerala there is an abundance of coconut trees and the summer is just round the corner. The afternoons are already hot with the scorching Sun. I subsist on coconut water these days. #Superbloggerchallenge2018 #Instacuppa
Rajlakshmi said…
I love karela and pumpkin... So yumm. I eat a lot of vegetables but it's my fruit intake that is not up to the mark. This is a good reminder. Excellent list for summer grocery shopping 😊
shalz75 said…
What lovely pics Doc - I wanted to reach out and pick them off the screen. Great artcile to head off the beginning of summers and happy to note some of my favourites made it to this list!
The Novice Soul said…
I am glad to realise that we have all these food items in abundance during summers. Infact this list makes up for 80% of the things that we find in this season. Thanks for this informative post.
Shalini said…
Absolutely love this list. Many of these are daily staples in my pantry now. Miss the amaranth though.
Its gonna be hot no matter what. Better to take the best options available food wise.
Most gourds and fleshy kind of fruits are your best bet.
Exactly. This is more or less an 'eat your water' kind of list when you think of it.
You're welcome. Have a cool summer.
Ironically, living in Gods own country, I need to do it more often
Im no big fan of karela myself. What do you do with it.. As in what dishes do you make
This post is easy to read n contains loads of great information.
This will help the readers to keep themselves hydrated naturally.


Pls read my week3 post for #superbloggerchallenge2018 #instacuppa

https://www.talestotell.co.in/single-post/2018/03/03/FOODPORN-BY-THE-SOCIAL-JUNKIE-Superbloggerchallenge2018-instacuppa
Haha.. Certainly hope so. I need to add some of these myself
You're welcome. Glad it helped.
Thanks for dropping by. Will check your blog today.
Namy said…
I see a lot of gourds in there. In our home I think we prepare only bitter gourd out of those. Should explore the others

#SuperBloggerChallenge2018
One thing I love about Summers is the abundance of cooling fruits and veggies. Great compilation, Roshan. My favourites are Watermelon and cucumber :)
Hiral Amodia said…
This is a lovely compilation - fully loaded with nutrition and best advice.
Nameesh N said…
Will definitely remember the veggies & fruits to be consumed during summer. It always nice to read the health benefits.
Natasha said…
This is one exhaustive list. Thank you for sharing Doc.
Spinach coconut water are belly blasters and great for health. Must incorporate amaranth more in my diet. Fantastic list
They have a huge percentage of water... ideal for these summers.
Same pinch :) Add some limes and tomatoes and i am done
Glad you liked it... wanted to be helpful
Glad you liked it.. save the list. will be helpful for the next two months.
Took awhile to compile... but figured it will be helpful to some.
I need to try that one out... haven't had it yet, I believe.
Geethica Mehra said…
I simply love watermelons. I wish I can have them throughout the year if they would have grown naturally.
Bushra said…
I've tried many food from the list but some are new to me, like snake gourd. This is healthy diet plan
Haha... That would actually be awesome... Not to mention filling without calories!
Definitely worth trying out.
something I myself have not tried yet
Rubina Ramesh said…
My new motto: Fall in love with veggies. It's like a mantra I am repeating to everytime. And then I see this post. Universe calling :D Noted the veggies down. Thanks Roshan.
nice blog
Diet Tips for weight loss programs.
Make sure to have sufficient amount of water throughout the day. Ideally 8-10 glasses.Aim to achieve and then maintain your ideal body weight.Avoid oily, fried and spicy food.