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Fruits are a great option throughout the year, especially on those hot, humid days. They support hydrating the body, boost its energy and help reduce tiredness and fatigue. They are healthy, delicious, and nutritious - rich in fiber, vitamins, minerals, antioxidants, and anti-inflammatory agents. They reduce the risk of many non-communicable chronic illnesses, such as hypertension, heart disease, stroke, and cancer, and reduce food cravings.
Fruits are best consumed fresh with their edible skin or in a fruit salad - particularly those bright in color and rich in healthy nutrients. Dried fruits are another option. Fruits can be consumed as smoothies and can be part of the main meal, or eaten as a snack replacing fatty and greasy snacks like sweets rich in calories, sugar, and fat.
Fruits are nutritious and promote health and wellbeing. So it’s essential to include them in your daily diet, even as a snack. Fresh or dried fruit can be a delicious and healthy replacement for sweets. Most fruits have low fat and salt content but are rich in vitamins, minerals, fiber, antioxidants and anti-inflammatory compounds.
It’s beneficial to consume four servings of fresh or dried fruits per day - especially those bright in color, with edible skin and seeds. At the same time, limit drinking fruit juices, as juices lose the fruit's natural fiber and have lower nutritional value than fresh or dried fruits. Fresh or dried fruits are also better for metabolism, weight management and appetite than their juices, and impact your sugar levels less.
Include fruits in your daily menu, in whichever way you like, and keep your mind and body healthy. Eat them raw, mix them with low fat or nonfat milk, laban or yogurt, or whip up a delicious smoothie or healthy dessert. If you are going to drink fruit juice, it is better to limit intake to one cup per day with pulp, without added sugar.
Watermelons are one of the most highly nutritious and cooling fruits during the summer season due to their high water content. It’s healthy and rich in vitamins A and C and antioxidants. Vitamin A boosts immunity and is beneficial for the skin and vision, while Vitamin C boosts immunity and offers many benefits for the entire body. Watermelon also has Vitamin B6 which improves immunity and potassium which maintains the water balance in the body, reduces muscle cramps, and keeps the heart healthy.
Watermelon is a great source of lycopene, which gives it its pink-red color, and lowers oxidative stress and inflammation that protects from heart disease, stroke and cancer. In addition, its high water and potassium content support the electrolyte and fluid balance in the body, replenishing electrolytes and water lost during the hot season.
Mangoes are rich in fiber, minerals, vitamins, including Vitamins A, B6, C, and E, folic acid, potassium, antioxidants, and anti-inflammatory agents. Mango is also rich in fiber that is useful for digestion and regulates bowel movement. The antioxidants help reduce the risk of many non-communicable diseases such as diabetes type 2, heart disease, stroke, high blood pressure, and some kinds of cancer, in addition to Alzheimer’s and Parkinson’s diseases.
Guava is rich in soluble fiber, vitamin C, potassium and antioxidants. It supports immunity, mental health, skin, and vision and protects against many chronic diseases.
Papaya is another great fruit that can be consumed fresh or dried during summer. It contains many essential nutrients for health, such as vitamins A and C, folate, and various antioxidants and anti-inflammatory agents healthy for all body organs. This fruit also contains ingredients that are beneficial for the digestive system.
Strawberries are nutritious, delicious and rich in antioxidants, fiber, vitamin C, folic acid, potassium, manganese and anti-inflammatory agents that reduce the risk of many chronic illnesses similar to many fruits. They also support a healthy digestive system and improve immunity.
Grapes are rich in antioxidants that keep the vision, heart and brain healthy, support immunity, and reduce cancer risk.
Pineapples are a well-known tropical fruit that help in regulating blood pressure and the digestive system. It also reduces the risk of inflammation as it is rich in antioxidants and anti-inflammatory agents.
Apples are rich in many nutrients, including fiber which regulates blood sugar and supports the digestive system. It also offers benefits for the heart and brain, and lowers the risk of stroke, cancer, and some neurological diseases.
The benefits of Bananas go beyond their potassium content, as they are rich in fiber, vitamins C and B6, and magnesium. Its fiber content regulates the digestive system and supports immunity by promoting the growth of good bacteria in the gut.
Kiwi is rich in nutrients such as vitamins A, C, E, B6, magnesium, fiber, potassium and folic acid. It is beneficial for the digestive system and supports a healthy heart, liver, skin and hair. It also regulates the bowel and resolves constipation.
Oranges are rich in vitamin C, potassium, folate, vitamin B1, fiber, and many antioxidants and anti-inflammatory agents. They are optimal for controlling blood pressure and in fighting stroke, heart diseases and cancer. It’s healthier and beneficial to consume fresh oranges than to drink their juice.
Grapefruits are one of the most nutritious citrus fruits and are rich in vitamin C, fiber, potassium, antioxidants and anti-inflammatory agents.
While it is an excellent fruit for heart health, it interacts with many heart and blood pressure medications. Therefore, individuals who take statins, corticosteroids, calcium channel blockers, anti-anxiety medications or immuno-suppressants should consult their physicians before consuming grapefruit or drinking its juice or any food item that contains grapefruit, such as mixed juices. They should read the food label carefully to look for grapefruit, and consult their dietitians in this regard.
Unlike most fresh and dried fruits, avocados are low in natural sugar content and rich in healthy fats. These healthy fats are beneficial to heart health and vision. In addition, Avocado is rich in fiber, potassium, folate, and vitamins A, E and K.
Peaches are rich in fiber, potassium, and vitamins A, C, and E, in addition to antioxidants that fight the free radicals and lower the risk of heart disease, stroke and cancer. They are healthy when consumed fresh or eaten dried or canned. It’s better to consume canned peaches preserved in water rather than syrup.
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