Summer fruits and their nutrient values - with interesting recipes

Fruits – it brings to mind words like freshness, juicy and colours. It is also all about health. Being a versatile food item, it can be consumed any time during the day. With breakfast as delicious smoothies. With lunch and dinner as salad mix and any time during the day as healthy snack. Here is a list of few summer fruits and the nutrients they pack.

Cucumber: High in water content and low in calories, cucumbers are good sources of phytonutrients. It is said that the peel and seeds are the most nutrient-dense parts of the cucumber. Along with fiber, they contain beta-carotene, a form of vitamin A that is good for eyes. Cucumber is packed with anti-inflammatory compounds that helps remove waste from the body and reduce skin irritation.

Mangoes: A good source of vitamins A, C and E, this fruit is packed with powerful antioxidants properties. The vitamin C content of mangoes is also quite high. The vitamin E content in this fruit is high too.

Research says that a cup of mango contains - 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fibre), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.

Watermelon: Watermelon is packed with nutrients, vitamins and minerals. These include vitamin C, calcium, magnesium, fibre, protein, and quite a  large amount of potassium. It also contains vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene. Lycopene helps protects the skin against sun damage.

Papaya: An excellent source of Vitamin- A, health benefits of papaya include improvement in immune system and the easily digestible flesh with enough soluble dietary fibre helps normal bowel movements. It also gives relief from toothache. This fruit is also believed to prevent cancer.

Papaya fruit is also rich in many essential B-complex vitamins such as Folic acid, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). Fresh, ripe papaya is one of the fruits with the highest vitamin-C content.

Chikoo: Chikoo is rich in antioxidant poly-phenolic compound tannin. Tannins have astringent properties and shown to have potential anti-inflammatory, antiviral, anti-bacterial, and anti-parasitic effects. Chikoo contains a good amount of antioxidant vitamins like vitamin C and vitamin A. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. It is a good source of minerals like potassium, copper, iron and others.
 

Mango Smoothie Recipe

Ingredients

2 mangoes.  Any variety available during the season.

250 ml cold milk

2 tbsp sugar

Ice cubes, to serve

Method - Remove the mango skin by peeling. Now cut the mango to take out the flesh as much as possible. Purée the flesh in a food processor or blender. Add milk and sugar and combine until it becomes a thick smooth mass.

Add the ice cubes and serve.

Papaya Salad

Ingredients

1 medium sized ripe papaya

1 green or red chili, thinly sliced

(Chilli can be replaced with black pepper powder)

1 spring onion, thinly sliced (optional)

Small handful coriander, roughly chopped

Fried salted peanuts, chopped

Juice of 1 lime mixed with a tsp of sugar

Salt to taste

Method - Peel papaya. Cut it into cubes. Mix with the thinly sliced chilli, spring onion and coriander.

In a small cup, mix the lime juice with sugar and salt.

Drizzle the dressing over the salad. Toss to combine.

Plate it and sprinkle it with salted peanuts.

To be served immediately else the fruit will become mushy.