Thursday, July 11, 2024

Seasonal Fruits in India (Summer time, Monsoon, Winter) & Advantages


Introduction to Seasonal Fruits and It’s Advantages

As Henry David Thoreau mentioned – “Stay in every season because it passes: breathe the air, drink the drink, style the seasonal fruit.”

In summers, we eat mango, the king of fruits, for its wealthy flavour. Its expertise creates magic in our style buds. Why does it occur that apples are sweeter throughout fall, or the orange is juicier in winter?

That’s as a result of each seasonal fruit tastes higher within the season, because it naturally ripens to achieve its healthful style and dietary richness. Right here, we’re going to focus on a couple of seasonal fruits and their advantages.

What are the Advantages of Consuming Seasonal (Summer time, Monsoon, Winter) Fruits?

With each season, there are climatic modifications that have an effect on the whole lot round. Finally, to accommodate these altering seasons with out getting sick, all of us require a distinct seasonal meals set to achieve the very best dietary values.

To help us in our endeavour to stay wholesome with the altering season, seasonal fruits come to our support, as they’re power-packed with all nutritional vitamins, minerals, and vitamins. These assist our physique fulfill its dietary calls for.

Summer timeSeasonal Fruits and It’s Advantages

Learn the advantages of those seasonal fruits of summer season, that are scrumptious and nice for sustaining summertime well being.

Summers are among the many most delicate seasons. Throughout summers, the physique will get dehydrated in a short time, and power ranges drop drastically. As a result of sizzling local weather, power ranges have to be maintained with the right water stage.

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To make sure that your physique will get a enough quantity of water and dietary stability, we suggest the next seasonal fruits which might be finest consumed in summer season to remain energetic and recent.

1. Watermelon Fruit


Summer time means watermelon. Do you agree? Watermelons are the summer season seasonal fruit that aids as a one-single resolution to all of your summer-related well being points. With this seasonal fruit, stop well being points resembling pores and skin breakouts, kidney stones, muscle soreness, bronchial asthma, water retention, constipation, and coronary heart illness.

2. Muskmelon Fruit

Are you affected by sleep issues? Strive consuming muskmelon. This seasonal fruit controls your blood strain too. It additionally prevents eye issues.

3. Lychee Fruit


Eat this scrumptious fruit to advertise blood circulation in your physique. This wonderful fruit is nice in your pores and skin and helps keep eye, coronary heart, and bone well being with day by day consumption. Furthermore, it additionally helps shed pounds sooner, manages acidity, promotes anti-aging, and helps with indigestion resulting from its fibrous vitamins. This seasonal fruit can also be good for asthmatic sufferers.

100 grams of recent lychees comprises the next vitamins:

  • Energy: 66 kcals
  • Protein: 0.83 g
  • Fats: 0.44 g
  • Fibre: 1.3 g
  • Carbohydrates: 16.5 g

4. Mango Fruit

Love mango? Who doesn’t! In India, it’s topped because the king of fruits. However other than its candy and scrumptious style, it additionally prevents illnesses associated to the guts. Not solely this, however with its seasonal consumption, you possibly can keep away from most cancers formation and associated danger components.

Given under are the vitamins that one can achieve with 1 cup sliced mangoes (165 grams) – 

  • Energy – 122
  • Protein – 1.0 grams    
  • Carbohydrates – 27.9 grams    
  • Fat – 0.7 grams    
  • Fiber – 3.3 grams 

5. Limes Fruit


An excellent seasonal fruit, this comes with a ton of medicinal properties. Consuming a glass of lime juice on daily basis can assist you keep match. It’s a very good fruit that may assist you to beautify internally and externally and in addition boosts power ranges.

6. Jackfruit

Jackfruit not solely it helps within the prevention of colon most cancers threats, however this antioxidant’s wealthy seasonal fruit helps to make your pores and skin glow and in addition improves pores and skin complexion.

1 cup (165 grams) uncooked sliced jackfruit comprises

  • Energy – 155 
  • Carbs – 38.5 g
  • Fibre – 2.5 g
  • Protein – 2.8 g
  • Sugar- 31.48 g

7. Champagne Grapes Fruit

Champagne Grapes

In case you cope with a migraine headache, then eat this fruit. It’s also helpful within the therapeutic of kidney issues and in addition helps management blood strain.

Late Summer time and Pre-monsoon Fruits and It’s Advantages

It is a time when Summer time is about to finish however the disagreeable warmth, growing humidity invitations sickness and discomfort. Our immunity wants an additional dose of antioxidants to remain wholesome throughout this time. Following fruits are loaded with magical defend brokers. Together with them in your day by day weight loss plan routine, you possibly can reap the advantages.

1. Barbados Cherries Fruit

Barbados Cherries

This fruit helps in metabolism enchancment. Additionally, these small cherries can assist decelerate the unfold of lung most cancers.

2. Black Jamun Fruit

Black Jamun has a great deal of dietary worth and is a low-calorie fruit too. It consists of folate, nutritional vitamins, potassium, and iron. A seasonal fruit which will assist you to struggle gastric issues, handle diabetes, enhance immunity, and assist regulate blood strain.

3. Blackberries Fruit


Blackberry is an ideal resolution for these with oily pores and skin. It helps improve purple blood cells, prevents most cancers, and promotes the expansion of wholesome bones. Blackberry is a seasonal fruit which will assist management diabetes.

  • Carbohydrates – 13.8g
  • Fats – 0.7g
  • Sugars – 7g
  • Protein – 2g
  • Sodium – 1mg
  • Dietary Fiber – 7.6g, which is 32% of the day by day requirement 
  • Vitamin C – 30mg, which is 50% of the day by day requirement
  • Vitamin Okay – 29 micrograms, which is 36% of the day by day requirement
  • Folate – 36 micrograms, which is 9% of the day by day requirement

Consuming a cup of blackberries additionally comprises 6% of the day by day requirement of Vitamin A & E, 7% of the day by day want for magnesium and potassium, and 5% of the day by day want for iron, niacin, and zinc.  

4. Peaches Fruit

Peaches are the very best fruit for pregnant girls, because it helps promote the child’s development throughout being pregnant. This seasonal fruit helps preserve your eye and pores and skin wholesome throughout summers. Eat this fruit day by day and eliminate muscle cramps.

100 grams of a peach comprises:

  • Energy: 42 Kcal
  • Carbohydrate: 10g
  • Protein: 0.9g
  • Dietary fibre: 1.5g
  • Sodium: 13mg
  • Potassium: 122mg
  • Iron: 0.3mg
  • Calcium: 4mg
  • Vitamin C: 4.1mg
  • Vitamin K1: 3mcg
  • Sugar: 8.1g

5. Plums Fruit


Plums, regionally generally known as Aloo Bukhara, is a wealthy supply of folic acid. With plums consumption, you possibly can cut back scars marks. Furthermore, it helps preserve your pores and skin wholesome and youthful.

6. Cherries Fruit

Cherries are seasonal fruits that assist you to eliminate that stomach fats. It improves your sleep issues and in addition controls blood strain.

MonsoonSeasonal Fruits and It’s Advantages

Monsoon brings many infections, physique allergic reactions, and gastrointestinal issues. You’re additionally susceptible to pores and skin rashes, digestive difficulties, malaria, and so on. To keep away from catching these well being points, get your self ready with seasonal fruits. The seasonal fruits increase your immunity ranges and make you match and energetic all day lengthy. 

1. Pear Fruit


Enhance your immunity ranges with the consumption of 1 pear on daily basis throughout the monsoon season. Its one serving contains as much as 12% of vitamin C per 100 g serving, which is sufficient in your day by day vitamin C dietary worth wants. In case you are on a weight loss plan, check out this seasonal fruit, because it’s extraordinarily fiber wealthy.

2. White Jamun Fruit

White Jamuns are a variant of black jamuns. It has refreshing and cooling properties. The Jamuns have a white to pinkish toned pores and skin with a waxy texture. This seedless fruit is juicy and tastes mildly candy. White jamuns are good for diabetes, because it helps to enhance blood sugar management.

3. Blueberries Fruit


Its dietary worth aids within the enchancment of mind perform and promotes reminiscence sharpening in kids.

Half a cup (approx. 80grams) serving of blueberries comprises: 

  • Energy: 42
  • Protein: 1 gram
  • Sugar: 7 grams
  • Fats: Lower than 1 gram
  • Carbohydrates: 11 grams
  • Fibre: 2 grams

4. Pomegranate Fruit

Pomegranate is a monsoon fruit that has immune-boosting properties. It helps within the prevention of quite a few infections, resembling chilly and flu. Pomegranate is wealthy in antioxidants and in addition comprises anti-inflammatory properties that profit arthritis sufferers. It additionally controls blood strain.

100 grams of pomegranate arils comprises the next vitamins.

  • Energy: 83 kcal
  • Carbohydrates: 18.7 g
  • Sugar: 13.67 g
  • Fibre: 4 g
  • Protein: 1.67 g
  • Fats: 1.17 g

WinterSeasonal Fruits and It’s Advantages

Winter is a festive season in India. It brings a whole lot of recent fruits which might be filled with dietary values. Try a couple of seasonal fruits for a pleasing winter.

1. Orange Fruit


Oranges are common resulting from their pure sweetness. They’re a kind of low calorie, extremely nutritious citrus fruit. Oranges contribute to sturdy, clear pores and skin and can assist decrease the chance of many well being situations.

Dietary Information of Orange

  • Energy – 60
  • Fiber – 3 grams
  • Sugar – 12 grams
  • Protein – 1 gram
  • Vitamin A – 14 Micrograms
  • Vitamin C – 70 Milligrams
  • Calcium – 6% of the day by day really useful dose
  • Potassium – 237 Milligrams
  • Carbohydrates – 15.4 grams

2. Candy Lime

Candy lime comprises much less acid than different limes and is beloved for its gentle and candy flavour. Though tough to eat due to its extreme seeds, candy lime juice however is sort of common for its divine style. You’ll be able to devour a glass of freshly squeezed lime juice with the pulp to reap its advantages. 

3. Figs Fruit

Resembling a teardrop, figs are a singular fruit stuffed with tiny seeds and have a light, candy style. They’re filled with vitamins and provide quite a lot of well being advantages resembling, lower the chance of coronary heart illness, assist handle blood sugar ranges and promote wholesome digestion. 

The dietary worth per 100 grams of recent fig fruits is:

Dietary Values

  • Vitality – 74 Kcal
  • Carbohydrates – 19.18 g 
  • Protein – 0.75 g   
  • Whole Fats – 0.30 g   
  • Dietary Fibre – 2.9 g
  • Folates – 6 µg
  • Niacin – 0.400 mg 
  • Pantothenic acid – 0.300 mg 
  • Pyridoxine – 0.113 mg 
  • Riboflavin – 0.050 mg 
  • Thiamin – 0.060

Learn extra: Figs: Advantages, Diet, Makes use of and Recipes

4. Strawberries Fruit

Strawberries are a superb supply of vitamin C. They’re wealthy in antioxidants and plant compounds, which can have advantages for coronary heart well being and blood sugar management. These berries are vibrant purple, candy, juicy and beloved by most. 

5. Guava Fruit


Guava is an excellent immunity booster that may assist you to stop diabetes and most cancers. It improves coronary heart well being and treats constipation. Guava acts as an anti-stress agent and in addition promotes higher eyesight.

100 grams of guava comprises the next vitamins:

  • Energy: 68 kcal
  • Carbohydrates: 14.32 g
  • Sugar: 8.92 g
  • Fibre: 5.4 g
  • Protein: 2.55 g
  • Fats: 0.95 g

6. Grapes Fruit

It comprises vitamin C and Okay. You’ll be able to struggle continual illness resulting from its excessive antioxidant properties. Eat this fruit to stop most cancers dangers and promote coronary heart well being.

7. Custard Apple Fruit

Often known as Seetaphal or Sharifa, it’s a seasonal fruit that helps struggle in opposition to anaemia. You’ll be able to eat this fruit day by day throughout the season to keep away from pimples and pimples.

8. Pineapple Fruit


It’s a therapeutic fruit. Medical doctors extremely suggest recent pineapple juice for sooner therapeutic throughout an harm. It additionally reduces most cancers dangers, controls blood strain, and prevents chilly and cough.

The dietary worth of 100 grams of pineapple is as follows: –

  • Energy – 56.6
  • Carbohydrate – 9.42 grams
  • Fats – 0.16 grams
  • Protein – 0.52 grams
  • Fibre – 3.46 grams

9. Dragon Fruit

Dragon fruit is low in calorie rely however wealthy in fiber, this seasonal fruit lets you improve the white blood cell rely in your physique.

A 100-gram serving of dragon fruit comprises: 

  • Energy – 60
  • Protein – 2.0 gram    
  • Carbohydrates – 9.0 grams    
  • Fats – 2.0 gram    
  • Fiber – 1.5 grams      

10. Cape Gooseberries

A fruit for bone strengthening, it is a marvel fruit. Eat recurrently and preserve your diabetes below management. It additionally helps you keep away from the chilly and flu.

Yr-SphericalSeasonal Fruits In India and It’s Advantages

Some fruits can be found year-round and filled with dietary advantages. Know and embody them in your day by day fruit weight loss plan. Right here we go –

1. Apple Fruit


“An Apple a Day Retains Physician Away.” – A saying that also holds. Apples are among the many finest fruits for ladies. It promotes good intestine micro organism and is probiotic. A fruit that makes your enamel stronger and glowing. This year-round fruit can also be appropriate for diabetic sufferers. It additionally prevents pores and skin most cancers and fights in opposition to bronchial asthma.

2. Banana Fruit

Bananas are a wealthy supply of vitamin B6. It comes with further well being advantages, resembling guarding in opposition to type-2 diabetes. Banana is an effective fruit for weight reduction and reduces swellings. It additionally strengthens the nervous system and promotes the manufacturing of white blood cells.

100 grams of (approx. one medium-sized) uncooked banana comprises:

  • Energy: 89 kcal
  • Carbohydrates: 22.84 g
  • Dietary fibre: 12.23 g
  • Sugar: 2.6 g
  • Fats: 0.33 g
  • Protein: 1.09 g
  • Vitamin B6: 0.4 mg
  • Vitamin C: 8.7 mg
  • Manganese: 0.27 mg
  • Potassium: 358 mg
  • Magnesium: 27 mg

3. Papaya Fruit


This is superb for digestion and weight reduction, because it comprises excessive fiber. It’s filled with an enzyme generally known as papain. It’s also a wealthy supply of vitamin C. Papita/Papaya performs an important function within the renewal strategy of muscle tissue. It even guards you in opposition to sunburns & helps cut back pimples.

Dietary Worth of Papaya

There are lots of advantages of consuming papaya. Papayas are a superb supply of Vitamin C, Vitamin A, Vitamin B, Vitamin E, and Vitamin Okay. 100 grams of ripe papaya consists of 32 energy, 0.6g of protein, 0.1g of fats, 7.2g of carbs and a pair of.6g of fiber.

4. Dates

It’s a tremendous nutritious fruit that extremely improves mind capabilities. Dates cut back the prospect of catching microbial infections. It’s extremely wealthy in antioxidants and in addition improves bowel motion. It’s also a facilitator of pure labor.


Seasonal fruits help our digestion, metabolism, and total wellness. That ultimately helps us to struggle seasonal illnesses and keep energetic all through the year-round. Due to this fact, eat seasonal fruits which might be obtainable throughout the season and keep away from that low season fruit purchasing! 

Regularly Requested Questions (FAQs)

Q. Why are non-seasonal fruits bought at a excessive value?

A. When fruits are grown within the low season, there are numerous chemical procedures utilized. Moreover, transportation and storage add the additional value to it, resulting from which non-seasonal fruits are a lot costlier.

Q. Why is it extra smart to eat the fruits of their season?

A. It’s as a result of seasonal fruits are cheaper, inexpensive, tremendous tasty, and wholesome. The seasonal fruits are totally filled with dietary values, and so they have their pure flavours that add to their freshness and high quality. You reap probably the most advantages out of seasonal fruit.

Q. Why are seasonal fruits wealthy in flavour?

A. The reason being that they’re produced recent on farms. No chemical compounds are there for his or her survival and exterior implications for his or her look throughout the season. Additionally, it’s hand-picked when it has totally ripened, and so it tastes wealthy in flavour.

Q. Are seasonal fruits cost-efficient?

A. Sure. The provision and demand clearly clarify that recent seasonal fruits are cost-cutters too in your grocery purchasing. When these are grown throughout the season, it’s plentiful, so the associated fee is decrease.

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