Fruits like watermelons, mangoes and muskmelons, are perfect snack items for your kids during summer as they abound in a variety of vitamins, antioxidants and help prevent nutrient deficiencies, boost metabolism, strengthen the immune system and improve overall health. Read on to know more about these summer fruits.
Mango is one of the most nutrient-dense fruits available during Indian summers. This king of fruits is a rich source of beta-carotene that convert into vitamin A which is essential for good vision and healthy skin. One medium-sized mango provides about 25% of daily vitamin A requirement. It is also a rich source of antioxidants (like alfa-carotene, cryptoxanthin, lutein, gallic acid and anacardic acid) and vitamin C, and small amounts of copper (essential for production of red blood cells). It also helps increase immunity. It can also be consumed as a milkshake or mango-shreekhand (by adding hung curd). Mango pulp can be blended, frozen and served as popsicles instead of ice-creams to your child.
Watermelon has very high water and electrolyte content and is one of the ideal coolants to help you beat the summer heat. It is rich in antioxidant lycopene and is good for the heart. It contains citrulline, an amino acid which reduces accumulation of fat in body and prevents obesity. Like mangoes, watermelons are also rich in beta-carotene. They can be eaten raw or can be blended into juice.
This delicious and fragrant fruit comes in different varieties. Like mangoes and watermelons, muskmelons are rich sources of beta-carotene and vitamin C. It is a good source of potassium that helps in regulating blood pressure, maintaining electrolyte balance and preventing dehydration in extreme heat. You could make a slush by blending the fruit with ice and a dash of salt and sugar.
Ice-apple or taal-gola are excellent coolants. They are 85%-90% water by weight. They are rich in B-complex vitamins and are known to boost metabolism. They help treat digestive issues and stomach ailments.
With its sweet, sour, pungent flavour, the purple coloured jamun (syzygium cumini) is a fun fruit for kids to eat as it turns their tongues purple. It is a rich source of vitamin A, vitamin C, phosphorus and moisture. It is a powerful antioxidant and improves immunity and digestive system, and helps control blood sugar. It can be consumed as fruit, or can be added to hung-curd to make a jamun yoghurt.