As the seasons change, so does the bounty of nature in the form of fruits available to us. Monsoon/summer fruits bring a variety of fresh, juicy, and nutrient-packed that are not only delicious but also offer numerous health benefits. Mother Nature has provided an abundance of healing abilities for both your body and mind.

An article mentions that rainy monsoon days are not just a season, they are magical days that free us from the artificial air conditioner rooms, replacing it with the chilling air from water-filled grey clouds. Experiencing the monsoon is a boon to our outer body, while consuming monsoon/summer fruits offers inner healing blessings.

The monsoon season represents love, hope, and soil fertility, promoting higher agricultural output due to the adequate moisture in the soil. Watching the rain itself is a pleasure that treats our anxiety and depression. Here’s a look at some of the must-eat monsoon/summer fruits during the seasons and why it should be a part of your diet.

Check out: Benefits of having seasonal/summer fruit drink

1. Blissful Monsoon/summer fruit ‘Cherry’:

Cherries are available during the months of March and April in India. Witness the magic of cherry blossoms in the untouched valley of Harshil during this time.

Benefits of monsoon fruit Cherry:

• Rich in Antioxidants: Cherries are packed with antioxidants like anthocyanins and cyanidin. These compounds help reduce inflammation and oxidative stress, which are linked to various chronic diseases. By neutralizing free radicals, antioxidants protect your cells from damage and support overall health.
• Improves Sleep: Cherries contain melatonin, a hormone that regulates sleep cycles. Consuming cherries or cherry juice can help improve sleep quality and duration, making them a natural remedy for insomnia.

• Heart Health:

  The potassium in cherries helps regulate heart rate and blood pressure. Potassium counteracts the effects of sodium, reducing the risk of hypertension and cardiovascular diseases.

2. Musky Monsoon/summer Fruit ‘Peach’ (आड़ू):

Peaches are typically available from June to July in the northern part of India and a bit earlier, by May or June in southern India.

Benefits of monsoon fruit peaches (आड़ू):

• Skin Health:

  Peaches are rich in vitamins A and C, which are essential for skin health and repair. As well as, Vitamin A helps maintain healthy skin by promoting cell production, while vitamin C aids in collagen formation, keeping the skin firm and youthful.

• Digestive Health: They contain dietary fiber that aids in digestion and prevents constipation. However, adequate of Fiber adds bulk to the stool and promotes regular bowel movements, ensuring a healthy digestive tract.
• Boosts Immunity: The high vitamin C content in peaches strengthens the immune system by stimulating the production of white blood cells, which fight off infections and diseases.

3.  June’s Tangy Monsoon/Summer fruit ‘Jamun -जामुन (Java Plum)’:

Jamun (Jawa Plum), monsoon/summer fruits mature in the months of May and June in northern India. People enjoy this summer fruit during the fast on sawan month, this fruit will provide you abundance of nutrients. You can have jamun drink to keep yourself hydrated and energetic in summers.

Benefits of June’s monsoon fruit Jamun:

• Blood Sugar Control: Jamun is known for its anti-diabetic properties. It contains compounds like jamboline and jambosine that help regulate blood sugar levels by enhancing insulin activity.

• Rich in Iron:

  Jamun is an excellent source of iron, which is crucial for the production of hemoglobin and the prevention of anemia. Iron also supports overall energy levels and cognitive function.

• Digestive Health: The fruit is rich in dietary fiber, which aids in digestion and prevents constipation. It also has astringent properties that help in treating diarrhea and dysentery.

4. Light up your monsoon/summer with Litchi/lychee 

Litchis/lychees are harvested in India during the months of May and June in some areas up to July, mostly in early June.

Benefits of  litchi/lychee:

• Rich in Vitamin C:

  Litchis/lychees are an excellent source of vitamin C, which is vital for a healthy immune system. Vitamin C also acts as an antioxidant, protecting the body from free radical damage.

• Hydration: Litchis/ lychees have a high water content, making them perfect for staying hydrated during the hot summer months. Proper hydration is essential for maintaining bodily functions and preventing heat-related illnesses.
• Skin Health: The antioxidants in litchis/ lychees, including vitamin C, help in reducing skin inflammation and promoting a clear complexion. They also protect the skin from UV damage.

5. Super monsoon/summer fruit ‘Pomegranates’ (अनार):

Pomegranates are available throughout the year in India, but the best quality ones hit the markets during the monsoon season. The seeds for these monsoon/summer fruits are planted in February and March.

Benefits of Pomegranates in summers:

• Antioxidant Powerhouse: Pomegranates are rich in antioxidants like punicalagins and anthocyanins, which help reduce inflammation and protect against chronic diseases. These antioxidants also support heart health by improving cholesterol levels and blood pressure.

• Anti-Cancer Properties:

  Some studies suggest that pomegranates have anti-cancer properties, particularly in reducing the risk of prostate and breast cancer. The fruit’s antioxidants help inhibit the growth of cancer cells.

• Digestive Health: Pomegranates contain dietary fiber that aids in digestion and promotes a healthy gut. Fiber helps in maintaining regular bowel movements and preventing digestive disorders.

6. Enjoy drupe monsoon/summer fruit ‘Plums’ (आलूबुखारा)

The plum season in India starts in May and continues until October to November. These months are ideal for enjoying fresh plums.

Benefits of monsoon fruit Plum:

• Rich in Antioxidants: Plums are loaded with antioxidants like phenols and flavonoids, which help combat oxidative stress and reduce the risk of chronic diseases. These antioxidants also support brain health and reduce the risk of neurodegenerative diseases.
• Digestive Health: Plums are a good source of dietary fiber, which aids in digestion and prevents constipation. They also contain sorbitol, a natural laxative that helps in maintaining regular bowel movements.

• Bone Health:

  Plums contain nutrients like vitamin K and potassium, which are essential for bone health. Vitamin K helps in bone mineralization, while potassium neutralizes acids that can leach calcium from the bones.

7. Try this Succulent Monsoon/Summer Fruit ‘Watermelon’ (तरबूज):

In North Indian plains, watermelons are sown from February to March, while in north-eastern and western India, the best time for planting is during November to January

Benefits of watermelon to combat Summer Session:

• Hydration: Watermelon is composed of about 92% water, making it an excellent fruit for staying hydrated during the hot summer months. Proper hydration is crucial for maintaining bodily functions and preventing dehydration.

• Rich in Vitamins:

• Watermelon is a good source of vitamins A, B6, and C. Vitamin A supports eye health, vitamin B6 is essential for brain development and function, and vitamin C boosts the immune system.
• Heart Health: Watermelon contains citrulline, an amino acid that helps improve blood flow and reduce blood pressure. It also has lycopene, an antioxidant that supports heart health by reducing cholesterol levels and preventing oxidative damage.

Incorporating fresh monsoon/summer fruits into your diet can provide numerous health benefits, from improved digestion and hydration to enhanced immunity and heart health. Enjoy these delicious monsoon/summer fruits while they are in season to make the most of their nutritional value and keep your body healthy and energized. If you are among those who don’t like to eat fruits, consider making summer fruit drinks instead.

To learn more about making summer fruit drinks or preparing healthy fruit salads, you should take a culinary course. Such a course will equip you with the right cooking techniques and offer variations to make your dishes more interesting and tasty. These types of courses are very important for everyone, whether you are a housewife or living away from home in another city. Check out NFCI’s amazing courses that will change your cooking experience.