Best 5 Undervalued Summer Fruits for a  Healthy Lifestyle Under ₹60

Everyone loves indulging in juicy, delicious fruits during summer, but did you know some underrated gems are both affordable and exceptionally healthy? Under ₹60, you can enjoy fruits like watermelon, pineapple, guava, mango, and apricots. These fruits are budget-friendly and packed with nutrients that can boost your health significantly. Incorporating these fruits into your diet can provide numerous benefits, such as hydration from watermelon juice, immune support from pineapple, and a fiber boost from guava. And let’s not forget the delightful sweetness of mango and the nutritional punch of apricots. Eating healthy doesn’t have to be expensive, and these undervalued fruits are here to prove just that.

Watermelon

Watermelon is a summer staple and for good reason. Its juicy, refreshing nature makes it a favorite during the sweltering heat. But there’s more to this fruit than just its thirst-quenching properties. Let’s explore why watermelon is a must-have in your diet.

Health Benefits of Watermelon

Watermelon isn’t just a treat; it’s packed with nutrients that are great for your health. Here are some key benefits:

• Hydration: Watermelon is about 90% water, making it a fantastic way to stay hydrated in the summer. It’s like drinking a glass of water with added flavors and nutrients.
• Nutrient Content: It’s rich in vitamins A and C, essential for eye health, skin health, and immune function. A cup of watermelon can provide 21% of your daily Vitamin C requirement.
• Antioxidants: The fruit contains antioxidants like lycopene that help reduce inflammation and oxidative stress in the body. These antioxidants can combat free radicals, which can reduce the risk of chronic diseases.
• Heart Health: Watermelon has a good amount of citrulline, an amino acid that may help to lower blood pressure by relaxing the blood vessels.
• Digestive Health: It contains dietary fiber, which supports a healthy digestive system.

Refreshing Watermelon Juice

Nothing beats a chilled glass of watermelon juice on a hot summer day. It’s not only delicious but also incredibly easy to make. Here’s a simple recipe:

Ingredients:

• 4 cups of watermelon (diced, seeds removed)
• A squeeze of fresh lime juice
• A handful of fresh mint leaves
• Ice cubes (optional)

Instructions:

1. Blend the Watermelon: In a blender, add the diced watermelon and blend until smooth.
2. Strain the Juice: Pour the blended watermelon through a fine-mesh sieve to remove any pulp (optional, based on your preference).
3. Add Lime and Mint: Mix in the lime juice and garnish with fresh mint leaves.
4. Serve Chilled: Pour the juice into a glass over ice cubes for an extra refreshing drink.

Whether you enjoy it as a snack or as a juice, watermelon is a fantastic addition to your summer diet. It’s affordable, hydrating, and full of nutrients that keep you healthy and refreshed.

Pineapple

Pineapple is not only delicious but also packed with numerous health benefits. It’s an excellent addition to any summer diet, especially since it’s affordable and easily available. Let’s explore the many benefits of pineapple and some fun ways to incorporate it into your daily meals.

Pineapple Benefits

Pineapples are more than just a sweet treat; they offer multiple health benefits that can keep you feeling your best.

1. Aids Digestion: Pineapples contain bromelain, an enzyme that helps break down proteins and aids in digestion. This can help prevent bloating and promote a healthy digestive system.
2. Boosts Immunity: Rich in Vitamin C, pineapples help increase the body’s resistance to infections. One cup of pineapple provides more than 100% of your daily requirement of Vitamin C.
3. Reduces Inflammation: Bromelain not only aids in digestion but also has anti-inflammatory properties. It can help reduce swelling, bruising, and pain, making it beneficial for those with arthritis or joint pain.
4. Supports Eye Health: Pineapples are rich in antioxidants like Vitamin A and Beta-Carotene, which help improve eyesight and reduce the risk of macular degeneration.
5. Promotes Tissue Healing: The high Vitamin C content helps in the synthesis of collagen, which is essential for wound healing and maintaining healthy skin and tissues.

Incorporating Pineapple into Your Diet

Adding pineapple to your diet is easy and can be done in various delicious ways. Here are some ideas to get you started:

• Tropical Salads: Dice fresh pineapple and mix it with leafy greens, tomatoes, and avocados to create a refreshing summer salad. Drizzle a bit of lime juice for extra zest.
• Smoothies: Blend pineapple chunks with other fruits like mango, banana, and a splash of coconut milk for a tropical smoothie that’s both nutritious and tasty. Add some chia seeds or Greek yogurt for extra protein.
• Grilled Pineapple: Grilling pineapple slices can bring out their sweetness even more. Serve them as a side dish with your BBQ or as a healthy dessert topped with a sprinkle of cinnamon.
• Snacks: Pineapples make an excellent standalone snack. Simply cut them into bite-sized pieces and enjoy them fresh or keep some in the fridge for a quick and healthy snack throughout the day.
• Pineapple Salsa: Create a tangy salsa by mixing diced pineapple with chopped red onion, cilantro, jalapeño, and a squeeze of lime juice. Use it as a topping for tacos or grilled fish.

Pineapple is a versatile fruit that can easily be included in your daily meals. Not only does it add a burst of sweetness, but it also brings a wealth of nutrients that benefit your health in numerous ways.

Guava

Guava is a hidden gem among summer fruits. It’s not just delicious but also packed with nutrients. Whether you munch on it raw or turn it into juice, guava is a fantastic addition to your diet. Let’s explore why guava is such a nutritious and affordable choice.

Guava Benefits

Guava is loaded with health benefits that make it a worthwhile addition to your diet. Here are some key advantages:

• High Vitamin C Content: Did you know that guava has more vitamin C than oranges? Eating guava can help boost your immune system and keep you from getting sick.
• Rich in Dietary Fiber: Guava is high in fiber, which aids digestion and helps prevent constipation. Eating guava can keep your gut healthy and regular.
• Improves Heart Health: The high fiber content in guava helps reduce bad cholesterol and improves heart health. It’s also rich in potassium, which can help lower blood pressure.
• Antioxidants: Guava is packed with antioxidants, which fight free radicals and reduce oxidative stress. This can help protect your cells and reduce the risk of chronic diseases.
• Low in Calories: Despite being nutrient-dense, guava is low in calories. This makes it a perfect snack for those looking to maintain or lose weight.

Guava Recipes

Guava is not just nutritious; it’s also versatile and easy to include in your diet. Here are a couple of simple and delicious recipes:

Guava Juice

A refreshing guava juice is perfect for hot summer days. Here’s how to make it:

Ingredients:

• 6-8 ripe guavas
• 2 tablespoons sugar (optional)
• 2 cups water
• A pinch of salt
• Ice cubes

Instructions:

1. Prepare the Guavas: Wash the guavas and cut off the ends. Then, cut them into quarters.
2. Blend: Add the guava pieces and water into a blender and blend until smooth.
3. Strain (Optional): Pour the blended mixture through a strainer to remove seeds and pulp for a smoother juice.
4. Add Sugar and Salt: Mix in the sugar and a pinch of salt.
5. Serve Chilled: Pour the guava juice over ice cubes and enjoy your refreshing drink.

Guava Salad

A simple guava salad can be a delightful addition to your meal. Here’s a quick recipe:

Ingredients:

• 4-5 ripe guavas
• 1/3 cup shallots or onions, cut into slivers
• 2 tablespoons lemon juice
• A pinch of black salt
• A pinch of pepper
• A handful of fresh cilantro, chopped

Instructions:

1. Prepare the Guavas: Wash and slice the guavas into thin pieces.
2. Mix Ingredients: In a large bowl, combine the guava slices, shallots, lemon juice, black salt, and pepper.
3. Garnish: Sprinkle with freshly chopped cilantro.
4. Serve: Toss everything together and serve immediately.

Guava is a fantastic fruit to include in your summer diet. It’s affordable, nutritious, and can be enjoyed in various ways. Give these recipes a try and reap the health benefits of this underrated fruit!

Mango

Mangoes are often called the “King of Fruits” and for good reason. They are not only delicious and refreshing but also packed with a multitude of nutrients. This makes them a superb addition to your summer diet. Let’s dive into the nutritional value of mangoes and explore various ways to enjoy them.

Nutritional Value of Mango

Mangoes are loaded with vitamins and minerals that are essential for maintaining good health. Here’s a closer look at the key nutrients found in mangoes:

• Vitamin A: Mangoes are rich in Vitamin A, which is crucial for maintaining good vision, healthy skin, and a strong immune system. A single cup of sliced mango provides about 25% of your daily Vitamin A needs.
• Vitamin C: Known for its immune-boosting properties, Vitamin C is abundant in mangoes. This vitamin also helps in collagen production, keeps your skin glowing, and aids in the absorption of iron. Just one cup of mango offers more than 60% of the recommended daily intake of Vitamin C.
• Vitamin E: Mangoes contain Vitamin E, which acts as an antioxidant. It protects your cells from damage, supports immune function, and helps in maintaining healthy skin and eyes.
• Fiber: Eating mangoes can help improve your digestive health. One cup of mango contains about 2-3 grams of fiber, which aids in preventing constipation and promoting regular bowel movements.
• Antioxidants: Mangoes are packed with powerful antioxidants like mangiferin, polyphenols, and beta-carotene. These compounds help reduce inflammation, protect against cell damage, and lower the risk of chronic diseases.

Ways to Enjoy Mango

There are countless ways to enjoy mangoes. Whether you’re in the mood for something sweet, savory, or refreshing, mangoes can fit the bill. Here are some delightful ways to add mangoes to your diet:

• Fresh Slices: The simplest and most natural way to enjoy a mango is to eat it fresh. Just peel and slice the mango for a juicy and sweet snack.
• Smoothies: Blend mango with yogurt, milk, or any plant-based milk for a creamy and delicious smoothie. You can add other fruits like bananas, strawberries, or blueberries for a nutrient-packed drink.
• Desserts: Use mangoes to make mouth-watering desserts like mango pudding, mango ice cream, or mango sorbet. These desserts are perfect for cooling down on a hot summer day.
• Salads: Add diced mango to your salads for a tropical twist. Combine it with greens, avocado, and a tangy vinaigrette for a refreshing and nutritious meal.
• Salsas: Create a sweet and spicy mango salsa by mixing diced mango with red onion, cilantro, jalapeño, and lime juice. This salsa pairs beautifully with grilled fish or chicken.
• Mango Lassi: Try making a traditional Indian mango lassi by blending mango pulp with yogurt, a bit of sugar, and a pinch of cardamom. This thick, creamy drink is not only delicious but also incredibly refreshing.

Whether you prefer mangoes fresh or incorporated into different recipes, there’s no denying their versatility and health benefits. So grab a mango and enjoy one of nature’s most delightful and nutritious gifts.

Apricots

Apricots are a small yet mighty fruit that often gets overlooked. These little orange gems are not just delicious; they are also packed with nutrients that can significantly benefit your health. Let’s dive into why apricots should be on your summer fruit list.

Benefits of Fresh Apricots

Fresh apricots are a treasure trove of essential vitamins and minerals. Here’s why they should be your go-to snack this summer:

• Vitamins A and C: Apricots are rich in Vitamin A, which is crucial for maintaining good vision and a healthy immune system. Vitamin C, on the other hand, boosts your immune system and helps keep your skin looking youthful.
• Fiber: These fruits are high in dietary fiber, which aids in digestion and helps prevent constipation. A few apricots a day can keep your digestive system in check.
• Antioxidants: Apricots contain antioxidants like beta-carotene, which can help protect your cells from damage caused by free radicals. This reduces the risk of chronic diseases and keeps your body healthy.

Dry Apricots

If you’re looking for a convenient snack, dried apricots are a fantastic option. They pack the same nutrients as fresh apricots but in a more concentrated form. Here’s what makes dried apricots a great choice:

• Nutrient Density: Drying apricots increases their nutrient density. This means you get more vitamins and minerals in a smaller serving size.
• Easy to Store: Dried apricots have a much longer shelf life than fresh ones, making them a great option for busy people who need a quick, nutritious snack.
• Rich in Fiber and Antioxidants: Just like their fresh counterparts, dried apricots are high in fiber and antioxidants. They can help improve digestion and protect your body from oxidative stress.

Apricot Juice Recipe

Making apricot juice at home is simple and rewarding. It’s a refreshing drink that’s perfect for hot summer days. Here’s a straightforward recipe you can try:

Ingredients:

• 4 cups fresh apricots (pitted)
• 1 cup granulated sugar (optional)
• 4 cups water
• Juice of 3 lemons
• Ice cubes (optional)

Instructions:

1. Prepare the Apricots: Wash and pit the apricots, then cut them into halves.
2. Blend: Add the apricot halves and water to a blender. Blend until you have a smooth mixture.
3. Strain: Pour the mixture through a fine-mesh sieve to remove any pulp, if desired.
4. Sweeten: Add the granulated sugar and lemon juice. Mix well until the sugar is completely dissolved.
5. Chill and Serve: Pour the juice into a pitcher and refrigerate for at least an hour. Serve over ice cubes for a cool, refreshing drink.

This homemade apricot juice is not only delicious but also packed with nutrients, making it a great addition to your summer diet.

By including apricots in various forms—whether fresh, dried, or juiced—you’re giving your body a nutritious boost. They’re affordable, versatile, and perfect for keeping you healthy all summer long.

Conclusion

Including affordable and nutritious fruits like watermelon, pineapple, guava, mango, and apricots in your summer diet is a smart and tasty choice. These fruits are rich in vitamins, antioxidants, and fiber, providing numerous health benefits without breaking the bank.

Watermelon keeps you hydrated and supports heart health. Pineapple aids digestion, boosts immunity, and reduces inflammation. Guava offers a high dose of Vitamin C and fiber, promoting digestion and heart health. Mangoes are packed with Vitamins A and C, enhancing skin health and immune function. Apricots, whether fresh or dried, provide essential vitamins and antioxidants, benefiting your vision and immune system.

These fruits are not just affordable but also incredibly versatile, fitting into a variety of recipes and snacks. Make these undervalued summer fruits a staple in your diet to stay healthy and refreshed all season long.

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