The 10 Best Veggies And Fruits You Must Have In Summer

Pay heed as these come recommended by nutritionist Shirin Kapadia.

Priyanka Sharma

Summer is known to cause dehydration and often brings along seasonal affective disorder (SAD), which causes depression because of heat and longer days. Here is a list of fruits and vegetables that should be your best friends this summer. It’s a good idea to consume vegetables and fruits with high water content as they will not only help in cooling down the body but also provide the daily quota of nutrition as well. Here are 10 fruits and vegetables that are recommended during summer by nutritionist Shirin Kapadia.


Watermelon is approximately 90 percent water so it's definitely one of the best fruits to consume to stay hydrated during summer. Eating watermelon aids in digestion and keeps the stomach cool. Watermelon has a lot of antioxidants that can help protect skin from oxidative stress that contributes to the aging process, improves the condition of acne and brighten a dull complexion.


This is a versatile vegetable that is made up of around 95 per cent water, which makes it naturally low in calories. Cucumber has an alkalizing effect on the body and is great for people who suffer from acidity issues.

Bottle gourd/


Lauki, with 96 per cent water content, is also high in sodium and potassium and replenishes the body, helping you beat the heat. This vegetable works well on high blood pressure, thus keeping the heart healthy and is considered an excellent blood purifier. Lauki also cleanses the skin from inside and controls the release of oil on the face, thereby regulating acne breakouts caused by excessive sweating and oil generation in summer.


It is arguably one of the most sought-after summer fruit in India and is rightly called the king of all the fruits. The wonder fruit is loaded with fiber and contains high amounts of iron and selenium. It is also a rich source of vitamin A, vitamin C as well as minerals like potassium, calcium, and phosphorus. It is one of the most nutrient dense fruits. It contains high levels of fiber, pectin, and vitamin C, found in Mangoes, lower serum LDL cholesterol levels in the body, while the potassium helps in controlling heart rate and blood pressure.


Tomatoes can be listed both in the category of fruits as well as vegetables. Again, this fruit is very high in its water content. Tomatoes are a fantastic source of vitamin C, vitamin A, and vitamin K. Tomatoes are also considered to help in reducing the risk of prostate cancer and works well for diabetics and patients with a heart condition.


Mint is a simple, readily available, and inexpensive herb that is extremely versatile to use. Mint can be added to curd to make pudina raita or is consumed in the form of chutneys or an accompaniment as a raita. It can also be added for making a tall chilled glass of lemonade or ice tea as well. Mint not only refreshes one's senses, but it also works as a great appetiser that cools the tummy and fights fatigue. This magical herb is perfect to help one stay cool and energised during the summer months.

Green Veggies

Though green vegetables must be consumed round-the-year, it is good to have lots of them during the summer because for their water content. Avoid overcooking them because that can cause a loss of water contained therein.


Onions have amazing cooling properties. It can be added it to curries, dips, raitas, salads and chutneys to help keep one cool. Red onions, in particular, are very rich in quercetin, which is a natural anti-allergen. Having lots of onions provides protection against sunstroke. The Vitamin C in onions improves immunity and fights infections too. Consuming either white or red onions or even little shallots during meals can be an effective shield against summer problems.


Lychee is a very popular fruit in India especially during summer due to its sweet and delicious flavour along with its soft and fleshy consistency. Just pop a few lychees after braving the heat. Lychees ares also an excellent source of proteins, fats, vitamins, citric acid, phosphorus, pectin and iron.


The sweet and fleshy Papaya fruit is widely demanded in summers as it helps in the digestion of proteins. This fruit has numerous health benefits as it is extremely high in vitamins A, vitamin C, folate and other phytochemicals, which gives it strong anti-cancerous, anti-bacterial food properties. Papaya has also built up a reputation for facilitating in weight loss. It is also known for giving a glowing complexion because of the presence of antioxidants that slows down the ageing process.


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