Beat the heat naturally

Summer, the season of dreadful temperatures, have stolen everyone’s cool. And the temperatures are only going to soar in the next couple of months. However, nature also provided a balance or rather a natural antidote in the form of seasonal fruits, one of the few things that can bring some of the cool back literally.

Most summer fruits are packed with hydration, vitamins and minerals, says Abhilasha V, a Bengaluru-based senior nutritionist.

Seasonal fruits like watermelon, muskmelon and the king of all fruits, the juicy, pulpy mango are natural heat busters, says Dr Neelu Malhotra, a Mohali-based diet consultant and nutritionist.

WATERMELON: The colourful red and green fruit has over 90 per cent water and keeps you cool and quenched, says Abhilasha.

Watermelon is a good source of vitamin C. Its seeds are rich in potassium, needed for brain function, controlling high blood pressure, water balance and flushing away toxins from the body, says Malhotra. This juicy fruit has plenty of the carotenoid called lycopene, a compound which provides bright yellow, orange or red colour to fruits and vegetables. Lycopene is a powerful antioxidant. Antioxidants can destroy free radicals in the body. Free radicals are harmful molecules, responsible for ageing and many serious diseases, including various cancers, adds Malhotra.

A high intake of lycopene-containing vegetables and fruits can reduce the risk of cancers of prostate, stomach, lung, digestive tract, breast and cervix, according to a review of various studies. The daily dietary intake of lycopene should not be less than 6.5mg, she adds.

Lycopene can also protect the skin from sun damage and promote a healthier complexion, adds Abhilasha.

Many studies say lycopene can prevent cellular damage and potentially reduce the risk of skin cancer. It also protects against UV radiation damage, further contributing to skin health.

MANGO: Almost everyone’s favourite, mangoes are a good source of beta carotene, vitamins B complex, C and E and minerals, including iron, phosphorus, calcium, etc, says Malhotra.

Good for eye health, beta carotene can prevent night blindness and other eye diseases and keeps the skin supple, while vitamins B, C and E together boost immunity, strengthen eyesight and reduce stress.

Mangoes are also a good source of carbohydrates, providing energy when the heat saps it away, adds Abhilasha.

The fruit also contains minerals like magnesium, sodium and potassium, needed to maintain the body’s electrolyte balance.

Raw or unripe mangoes protect the body from the adverse effects of hot and dry winds. Have aam panna to beat the ill effects of heat.

However, do not overeat mangoes, warns Malhotra, as it can raise the level of triglycerides in the blood, which is not good for the heart. Also, excessive intake of mangoes can cause boils or skin rashes, especially in children. A medium-sized mango of 100-200g is sufficient for a day. Taken in small quantities, even diabetics and those with weight issues can enjoy this high-calorie fruit, i.e., not more than a small slice, says Malhotra. However, in the subsequent meal they should reduce the number of chapattis to balance the calorie intake, she advises.

MUSKMELON: The often underrated fruit provides some major health benefits, says Malhotra. It is a rich source of vitamin C and many trace elements like magnesium, potassium, sulphur, sodium, etc. Muskmelon is an excellent stress-buster and a coolant for the heated body.

Both watermelon and muskmelon are also very low in calories. However, excess intake can cause indigestion and bloating because of their high water content, warns Malhotra. Also, these fruits are best digested if taken before a meal, she adds.

Abhilasha also lists some other useful fruits like litchi, papaya, pineapple, cherries, berries, etc.

PINEAPPLE: It fights inflammation, aids digestion, reduces inflammation. Packed with vitamins, minerals and dietary fibre, it is a good source of bromelain, a digestive enzyme that can aid in the breakdown of protein and improve digestion. It can also help with inflammatory bowel conditions and relieve constipation. In short, it is a super star for gut health.

CHERRIES: The tiny red, juicy fruit is packed with antioxidants and anti-inflammatory compounds, including polyphenols, potassium, melatonin, etc. Cherries can reduce oxidative stress, fight cellular damage and reduce inflammation, which is good for heart health and relieve some symptoms of arthritis and gout. Melatonin in the fruit improves sleep quality.

BERRIES: Strawberries, blueberries and raspberries are loaded with fibre and good source of vitamin C. These fruits are great for heart health, brain functioning, digestion and glowing skin.

LITCHI: High in vitamin C, litchis are good for immune function, skin health and collagen production. Eat in moderation though as excessive consumption, particularly of unripe fruit, can cause a sudden drop in blood sugar levels due to the presence of toxic compounds like hypoglycin. A word of caution for pregnant and breastfeeding women — eat under medical advice.

PAPAYA: The humble fruit is rich in antioxidants like vitamin C, beta carotene and lycopene that reduce inflammation; enzymes like papain which promote digestion while its fibre relieves constipation. Papaya offers numerous benefits but moderation remains the key as excessive consumption can lead to bloating, diarrhoea, or stomach cramps.

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