With the temperature rising every day, energy levels need to be maintained along with the correct water level. And summer fruits come to the rescue with an adequate amount of water and nutritional value.

So, we got in touch with dietician Deepti Goyal, a permanent member of the Indian Dietetic Association to list down 5 summer fruit juices to beat the heat and boost your health.

“Most summer fruits are bursting with antioxidants and phytochemicals. They are loaded with essential vitamins, minerals and antioxidants that can help you in bracing the harsh weather,” says dietician Deepti Goyal.

Watermelon mint juice

Much more than just water, watermelon is a fantastic source of lycopene, a powerful antioxidant that protects skin from sun damage. Along with that, it prevents heat stroke and cancer, boosts your immune system, supports eye health and prevents macular degeneration.

So, have the fresh fruit for all it’s benefits or simply remove the seeds and blend it with few mint leaves and serve it with a pinch of chat masala, no sugar needed.

Litchi lemonade

Litchi promotes blood circulation in your body. This amazing fruit is great for your skin and helps maintain eye, heart, and bone health with daily consumption. Moreover, it also helps with indigestion due to its fibrous nutrients. Having the whole fruit will always ensure that the fibrous needs of the body are satisfied, but if not a fan of the fresh fruit, try it with a little twist.

Blend the fleshy pulp of 12-15 fresh litchis and add a splash of lemon juice and organic unrefined cane sugar. And you have your litchi lemonade ready!

Papaya honey juice

Papaya is very good for digestion and weight loss, as it contains high fiber. It is packed with an enzyme known as papain. It is also a rich source of vitamin C. Papita (Papaya) plays a vital role in the renewal process of muscle tissue. It even guards you against sunburns & helps reduce acne.

Simply, blend fresh papaya cubes with honey, and enjoy  papaya and honey juice.

Pineapple juice

Pineapple is a healing fruit. Fresh pineapple juice is recommended by many doctors for faster healing during an injury. It also reduces cancer risks, controls blood pressure, and prevents cold and cough.

Blend pineapple cubes along with some ice, and serve this sweet tangy pineapple juice with a pinch of black salt and roasted cumin powder.

Mango juice

The King of all fruits is much more than a sweet treat. All parts of the mango — bark, leaves, skin, and pit — have been used in folk remedies for treating and preventing a variety of ailments throughout the centuries. The mango fruits have more than 20 vitamins and minerals and lots of fiber, which helps you stay full and is essential for good digestion.

But if bored with having the mangoes in the regular way; try blending the fresh mangoes, preferably organic Alphonso mangoes along with water or milk. And garnish it with some chia seeds or chopped dry fruits to add the extra flavour to the sweet and creamy mango juice.

As a word of caution, Dietician Deepti Goyal repeatedly emphasised that “As a nutritionist, I would always suggest whole fruit over juice because it will not cause sugar spikes and contains a good amount of fibre.” But not everyone is a fan of whole fruits, so try having it with a twist, not to compromise its nutritional value.

Also Read | Your complete guide to making delicious, perfect popsicles at home



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