Nutritious Summer Fruits and Vegetables

                             

The summer season is almost here and it is time to change our food. In summer the temperatures can hit the peaks and being outside more often sweating increases your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. Eating seasonal vegetables and fruits is important to keep us in good health. Fruits are a great way to keep the body hydrated.Fruits are also a great way to beat the summer heat so it is even more important to eat healthy fruits and vegetables, which provide some nutrients that your body needs during this season.All vegetables and fruits have their own set of benefits, there are some which you shouldn’t miss out especially during summer because fresh fruits and vegetables are packed with vitamins and nutrients, some of which can help prevent serious diseases. Here is a list of fruits and vegetables that you should take advantage of this summer.

Watermelon

Watermelon, this fruit is a hydration hero.Watermelon's high water content keeps you cool and hydrated.That same high water content will also keep you feeling full.High in Vitamin C & Vitamin A.Watermelon will keep you cool, hydrated and healthy. watermelon is almost 92 percent water ,making it a great source of hydration in hot weather and helps keep you feeling full longer. You can use watermelon in salads, desserts, smoothies, milkshakes. Watermelon also a great skin saver for almost any skin condition. For sun damaged skin: Soak cotton pads with fresh watermelon juice and apply to any sunburned areas. Let the juice sit on your skin for 15 minutes before rinsing off with cool water.

Mango

Mango fruit is one of the most trendy, nutritionally rich fruit with good flavor, smell and taste. Mangoes are seasonal fruits that begin in the month of May. This king of fruits Mango is also a good summer fruit. It is a very rich source of potassium, vitamin C and E. Mangoes can protect you against heat strokes. Drinks like mango shake  or mango lassi hydrate your body and remove the feeling of dryness. you can use them like Mangoes  in yogurt, smoothies, salads, mango shake  or mango lassi and also mango cake etc.

Blackberries and Raspberries

Blackberries are delicious summer season fruit. Blackberries also boast a high level of vitamin C . Blackberries can be added to breakfast smoothies or shakes, sprinkled on top of a salad or served as a desert with fresh cream. These berries are great sources of fiber. Raspberries are a seasonal fruit and they are good for health especially in summer. You can use them in a cake like Raspberry cake, smoothies, Raspberry dessert, sauce, in a salad and in also delicious drinks.
Guava                

Guava is light yellow nutritious fruit. Guava is available from late spring through early fall. Guava contains vitamin A, C . They are also used in cooking as an ingredient in both sweet and savory dishes. Guava juice is also a refreshing drink.Regularly eating guavas benefits your health as well as skin.This fruit can be applied on skin to improve the skin texture. It works as a great natural skin toner. Homemade guava mask:Take a guava, cut into two halves and remove the seeds. Put guava in a blender  and turn it on. Mix two teaspoons of oatmeal to form a thick paste and apply on face. You can also use guava in a jelly like Guava Jelly,drink, cake and pudding etc.

Papaya   

When we think of summer, we also think of fruit Papaya , papaya is a summer fruit. Papaya has a good taste. Papaya contain  vitamin C. There's no deny the fact that papaya is one of the most nutritious fruits. This bright orange fruit is a regular at most of our breakfast  tables. Not just the sweet fruit but its leaves, seeds and flowers have are also use for cooking.Some people use papaya juice as a natural good ingredient for healthy and glowing skin. But there are also nutritional benefits to eating papaya on its own. You can use papaya in papaya smoothie, papaya lemonade, backed papaya and salad etc.

Cucumber

Cucumbers are your best bet in summers as they are 96 percent water. They contain vitamin C  which are known for tissue growth and skin cleansing properties. Their high water content makes them ideal for summers. It is important to eat cucumbers with the skin because their outer skin is rich in potassium and fibre which has great health benefits for the body.  Cucumbers can be added to salads, sandwiches, soups or dips. You can also use cucumber  for your skin like 1/2 cucumber, 1 tablespoon plain yogurt, Puree the cucumber in a blender. Mix in the yogurt. Apply all over face and neck. Relax for 15-20 minutes. Rinse off with warm water. Another tip two thick slices of cold cucumber and set the cucumbers over your closed eyes for about 10 to 15 minutes.

Onions

Onions have amazing cooling properties. You can add it to your curries, dips,raitas, salads and chutneys to help keep you cool. The red onions is particular, which is a natural anti-allergen. Having lots of onions can provide you protection against sunstroke.

Zucchini

The zucchini is an immature vegetable, It is a summer vegetable .zucchini is a hybrid of the cucumber . It can be of dark or light green.Zucchini is one of the very low-calorie vegetables; provide only 17 calories per 100 g.Its peel is an excellent source of nutritional fiber that helps reduce constipation. you can use zucchini in a salad, sandwich, and vegetable curry etc.

Tomatoes    

Tomato, is today the most popular garden vegetable The tomato has been referred to as a functional food, and it provide basic nutrition.The health benefits of tomatoes are splendid in summers. You can use tomato in soup, sauce, chutney, salad and also Grilled tomato etc.Tomato is also good for skin You can use tomato juice to shrink the open pores of your face.

 

                                Refreshing Summer Drink

"Lemonade"

Ingredients:

• 5 lemons  
•  1/4 cups white sugar
•  1/4 quarts water

Method:                  

1. In a small saucepan, combine sugar and 1 cup water. Bring to boil and stir to dissolve sugar. Allow to cool to room temperature, then cover and refrigerate until chilled.
2. Remove seeds from lemon juice, but leave pulp. In pitcher, stir together chilled syrup, lemon juice and remaining 7 cups water.