10 fruits to beat heatwave and stay healthy

From watermelon to oranges, here’s a list of fruits and vegetables recommended by a nutritionist to help you cope with extreme temperatures and stay healthy. As Southern India braces for a heatwave in the coming days, it’s crucial to focus on your diet to naturally cool your body and prevent heat-related illnesses. Along with staying hydrated by drinking plenty of water, incorporating hydrating fruits and veggies into your meals is essential for digestion, electrolyte balance, immune support, and coping with high temperatures.

It’s advised to avoid going out during peak sun hours and limit outdoor activities to early morning or late evening. Eating fruits is a great way to get the fiber your body needs, satisfy your sweet cravings, and feel refreshed. Fruits are rich in antioxidants, vitamins, and minerals, which not only help beat the heat but also boost energy and mood. Research shows that a diet rich in fruits and vegetables can reduce the risk of chronic diseases like heart disease, diabetes, and high blood pressure.

Shruti K Bhardwaj, Chief Dietician at Zydus Hospitals, Ahmedabad, recommends the following hydrating foods for summer:

Watermelon: Loaded with water and fiber, watermelon is a perfect snack for hot days. It’s refreshing, easy to digest, and packed with essential vitamins and minerals to boost immunity and support gut health.
Mango: Known as the king of fruits, mangoes are a highlight of the summer season. You can enjoy them in various ways, such as eating them as is, making shakes, adding them to salads or chutneys. Mangoes are rich in fiber, vitamins, and antioxidants, which aid digestion, boost the immune system, and keep the body hydrated due to their high water content. They also protect the skin from sun damage.
Cucumber: Cucumbers are a must-have veggie for staying cool during summer. They’re packed with vitamins and minerals like vitamin K, potassium, and magnesium, which are great for overall health. Low in calories, cucumbers can be added to salads, sandwiches, or smoothies. They contain antioxidants and anti-inflammatory compounds that promote skin health and reduce the risk of chronic diseases.
Papaya: With plenty of water content and fiber, papayas help prevent digestive issues during hot weather. They’re rich in Vitamin C and antioxidants, boosting immunity and protecting the skin from sun damage. Papayas also contain digestive enzymes that aid digestion and reduce bloating or indigestion, common in summer.
Oranges: Oranges are rich in electrolytes, water content, and Vitamin C, making them ideal for summer. They help the body cope with extreme temperatures and maintain fluid balance, preventing heat exhaustion or heatstroke. Oranges also satisfy cravings and provide refreshing sweetness.
Muskmelon: Muskmelons are flavorful and refreshing fruits for summer. Low in calories, they’re packed with dietary fiber, vitamins, minerals, and electrolytes. Muskmelons keep the body hydrated, boost heart health, and prevent various health issues.
Bael fruit: Bael fruit juice is a summer superfood known for its cooling properties and ability to prevent heat-related illnesses. Rich in fiber, it aids digestion and regulates bowel movements. Consuming bael fruit juice with no added sugar can prevent heat exhaustion.
Peaches: Juicy and delicious, peaches help maintain fluid balance in the body and provide antioxidants. They’re rich in vitamins A and C, promoting healthy skin and aiding in weight loss and digestion.
Pineapple: Pineapple is excellent for rehydrating the body, aiding fat loss, and supporting digestion. It’s anti-inflammatory and supplies energy throughout the day. Pineapple can be enjoyed in various dishes, from salads to raita.
Berries: Berries are delicious and loaded with antioxidants, vitamins, and minerals. They keep you full for longer, aid in blood sugar control, and support overall health. Berries can be enjoyed as a snack or added to various dishes.

Repurposed article originally published in Hindustan Time