8 HEALTHY FRUITS YOU MUST TRY THIS SUMMER | GLOW REGIME 

It’s summer and time for wandering. But, what about your health? It suffers the most. During these summer days you lose lot of water through sweating and urination. This leads to dehydration. The main symptom of dehydration is extreme thirst. Overexposure to sun’s ultraviolet rays leads to skin infections (Sunburn). It can be noted through severely reddened, swollen skin and pain. 

1. DEHYDRATION :

2. SUN STROKE :

If  the temperature  soars  beyond  40  degrees  or  celsius, you need to  be very wary of  the threat  of sunstroke. This  is  actually categorized as  a health emergency. Exposure  to  heat  for  a long  stretch of  time in  conjunction with dehydration mess es  with the body’s  ability to  regulate  internal temperature. This triggers  sunstroke, which can  damage  your  brain cells  and be  lethal. 

You can  foretell  the onset  of  sunstroke  from  these  symptoms 

• Piercing  headache
• Dizziness
• Muscle cramps
• Seizures
• Elevated heart  rate

To  avert  sunstroke, drink plenty of  fluids, unfurl your  umbrella when you step outside,  avoid  going  out between 12  noon and  3  PM  and  wear  comfortable cotton clothing.

3. HAY FEVER :

Hay fever  is  a kind of  allergy. When your  body’s  immunity cannot  fight  off foreign bodies that  enter  it, you  break out  in  allergies. It  is  especially prevalent  in  early summer  when  flowers  bloom  and  the pollen comes in contact  with your  body. Some  indicators  of  hay fever  areCongested nose  and watering  eyes. Coughing  and  snee Fatigue and  fever. zing. You can  reduce  your  exposure  to  allergens  if  you wear  a  pollution mask. If  you  are  prone to  allergies, consult  with your  doctor, some  medicines can  ease  the symptoms.

4. HEAT STROKE : 

Heat  stroke or  hyperthermia  is  a common summer  disease  that  results  from  prolonged exposure  to  high temperatures. It  is  preceded by signs  of  heat  exhaustion like  headaches,  dizziness  and  weakness. One  tip  for  treating  Hyperthermia  is  by outside  cooling  of  the body with the help  of  water, cold  air  or  ice packs.

5. SUNBURNS :

When you expose  yourself  to  the sun  for  an extended duration, the harmful ultraviolet  rays  (UVA, UVB) can  penetrate  your  delicate  skin leading  to  a condition called  sunburns. This  condition is  characterised by itchy, dry and  red skin that  can  be accompanied by nausea, fever  or  chills. In cases where  the burns are  severe,  there  may be blisters  and  the skin may peel once  the condition subsides.

HOW FRUITS  HELP  TO RECHARGE  YOURSELF  ? 

Summer fruits  provide an  instant  boost  of  energy and  help reduce  tiredness  and  fatigue, something many of  us  experience  during  the summer  season.  They  will keep your  system hydrated and  cool you down. Most  of  summer’s  fruits  are  bursting  with antioxidants and phytochemicals ( plant  chemicals, many of which are  thought  to  have  a protective  effect  against  cancer)  as  well  as  vitamins, minerals, and fiber. A  rule  of  thumb for fruits  and  vegetables  is, in  general, the brighter  the color, the more  nutrients. So  you  can  imagine  how summer fruits  such as  blueberries, red grapes, strawberries, mangos, and  boysenberries  score on the nutrition index.

GRAPES :

Both red and  green grapes contain ellagic acid. Red grapes also have the newly discovered phytochemical  resveratrol.  

1  cup  of  red flame  grapes  has,

• 13%  of  the RDA
• 11%  of  the B6
• 29%  for  vitamin  C
• 14%  for  vitamin  E
• 28%  for  selenium.

A  cup  of  Thompson seedless  grapes has,

• 14%  of  the RDA  for  vitamin  B and vitamin  E
• 28%  of  selenium.

They are  high in antioxidants  and  are  a rich source of  potassium. Include grapes in your  diet  if  you  have  high  cholesterol or  blood sugar. Grapes  will keep your  heart  healthy. They are  good  for  the knees and boost immunuity.  Grapes also  prevent  many viral infections  and  prevent  eye  degeneration.  They cure  indigestion and help  fight  breast  cancer.

WATERMELON:

As  its  name  implies, this  fruit  is  a  hydration hero, and  fluids  are  exactly what  you  need when the heat  is on.  Watermelon’s  high  water  content  keeps  you  cool and  hydrated. 

As  an added summer  bonus, watermelon also contains  

• lycopene, which protects  skin cells  from  sun  damage.
• vitamin  A  (which is  important  for eye  health and boosts  immunity)
• vitamin  C  (which  strengthens the immune  system). 
• vitamin  B6  (which also  helps  the immune  system). 
• potassium, a mineral necessary for  water  balance  (and preventing  muscle cramps)  that  also helps  keep your  heart  healthy.

ICE APPLE :

Ice  apple  (palm  fruit)  is  a seasonal fruit  of  the sugar  palm  tree  and  is  widely available during  the sizzling summer. The  fleshy fruit  loaded with translucent, juicy fluid  has  excellent  cooling  properties Ice  apple  is  very similar  to  litchi  fruit  in  texture  and tastes like  a slightly sweet  tender  coconut. It provides  the perfect  blend of  minerals  and sugars  for  the  body during  the summe season.  

Ice  apple  is  a lowcalorie fruit  providing,

• 43  calories  per  100  grams  
• 11  grams  of  carbohydrates and rich in calcium  and  phytonutrients.
• minimal  amount  of  fibre,  protein
• vitamin  C, A, E, K, B7 and iron which confers  you  with a host  of  healing  health benefits.

MUSKMELON :

Like other melons, muskmelon is also known for its high water content. Which means that it will help you in preventing dehydration, but being packed with water content doesn’t imply that they’re short on other nutritional benefits. And don’t worry about the taste, for these are also aromatic and delicious unlike other healthier foods. Having said that, muskmelon seeds too have health benefits if consumed in the right way. 

100 grams of muskmelon contains, 

• Calories – 34   
• Dietary fiber – 0.9 gram     
• Fat – 0.19 gram     
• Protein – 0.84 gram     
• Carbohydrates – 8.6 grams   

MANGO :

There are so many people out there who love summers just because of mangoes. Mangoes, though high in calories, are a rich source of nutrients. There are reasons why mangoes are known as the ‘king of fruits’. This fruit is enriched with fibre and has as many as 20 minerals and vitamins. Fibre helps with digestion and helps keep you full. Mangoes are rich in Vitamin A and C, and also potassium. Also, zeaxanthin, a pigment present in mangoes, protects the eyes by filtering out harmful blue rays. Mango fruits have more than 20 vitamins and minerals and lots of fiber (which helps you stay full and is essential for good digestion). 

Mangoes can  help,  fight  heat  stroke, Boost  the immune  system, control blood sugar, help  prevent  cancer, improve  eye  health and ward off  heart  disease.

• Calories:  83 for 100g
• Protein:  1  gram 
• Carbohydrate:  22 gram
• Fiber:  2.3  gram
• Vitamin  C:  78.9  mg  (making  it  an excellent  source) 
• Folate:  29.7  microgram

LEMONS :

Lemons  (Citrus  limon)  are  among  the world’s  most  popular  citrus  fruits. There  are  many  ways  to  enjoy lemons, but  they taste  very sour  and  are  usually not  eaten alone o whole fruit. Instead, they’re  often a garnish with meals, and  their  juice  is  often used to  provide a sour  flavor.  They are  a key  ingredient  in  lemonade. These  yellow  fruits  also  have  many potential health benefits. Eating  lemons  may lower  your  risk of  heart disease,  cancer, and  kidney stones.

• Calories:  29 for 100g 
• Water:  89% 
• Protein:  1.1  grams 
• Carbs:  9.3  grams 
• Sugar:  2.5  grams 
• Fiber:  2.8  grams 
• Fat:  0.3  grams

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