Top 20 Fruits And Vegetables To Have In July

top 20 fruits vegetables to have in july
top 20 fruits vegetables to have in july

One of the most valuable treasures of India is its culinary diversity. The best way to understand food is by looking at the varied climates. Each season offers particular local produce. Being healthy becomes much easier if we eat seasonal foods. It is because foods taste best when they are in season. If we choose foods which are not in season, we are indirectly choosing the prematurely-picked foods. This makes us devoid of all the essential nutrients. Having foods in season not only helps us become healthy but also helps the local farmers. Let’s discuss about a few seasonal fruits and vegetables.


The rind of a jackfruit is green or yellow and spikey. It has a distinct smell of its own when ripe. It can be eaten when ripe as well as in its raw form. When ripened, it tastes pleasant. When raw, it can give a tough competition to meat. Its curry using tomato base as gravy is delicious. Also, when deep-fried, it can make one lick his fingers. Being rich in Vitamin B, Vitamin C, riboflavin and potassium, it helps keep bowel movements regular. It may help prevent stomach ulcers and is also great for diabetic people.


It is a herbaceous plant with needle-like leaves. It has a strong scent and comes in green and white color. It is usually eaten stir fried or in roasted form with cheese and garlic. It can also be used in frittatas and pasta. It is low in calories and rich in vitamins and anti-oxidants. It is an excellent source of Vitamin K. It helps in weight loss, improved digestion and healthy pregnancy.

3.Custard Apple

It is a green fruit having cone-like structure. On the inside, it has a sweet, creamy flesh. It is best eaten when ripe. Rich in fibers, vitamins and minerals, it has numerous health benefits. It is high in anti-oxidants which can help prevent cancer and heart disease. It is rich in Vitamin B6, which, helps regulate mood. It also maintains proper vision. It also acts as a great immunity booster.


Vibrant red in color, it has a rich earthy taste. It livens the plate and helps make your food much more colorful. It can be eaten raw in the form of salad or can be consumed as juice in combination with carrot juice. It can also be used to add a slight sweet taste and extra color to dishes like fried rice, vegetable rolls and noodles. It is rich in folates which keeps the blood vessels healthy. This is also the reason why it is used in many beauty remedies. It helps protect your heart as it is rich in potassium. It helps to lower blood pressure, besides boosting immunity.


Also known as Kharbuja, it a sweet, flavorful fruit belonging to the melon family. It is mostly used in fruit juice centers. It is one of the tastiest fruit juices. It can also be eaten in the form of salad. Its seeds are used in chikkis, namkeens, ladoos and barfis. Roasted melon seeds are also considered to be very healthy. As it has high fiber and water content, it contributes to controlled blood pressure numbers. It has a cooling effect on the stomach. It helps prevent dehydration and also boosts skin health.


It is one of the most common vegetables found in Indian households. Typically, only the head of the vegetable is eaten. It is used to make various curries using tomato as gravy, it is also used to make mix veg curry. It can also be eaten deep-fried or made into some Indo-Chinese dish like Gobi Manchurian or Chili Gobi. In North India, it is also used to make Gobi ka Parantha or Gobi ka Achaar. It is high in choline, so, helps in brain development. It also contains sulforaphane which can help reduce the risk of cancer.


Grapes can be eaten fresh as table grapes, used for making wine, jam, grape juice, jelly, vinegar and grapeseed oil. It is dried as raisins and currants. Grapes are packed with nutrition especially Vitamins C and K. It may help prevent certain types of tumors and may help reduce cholesterol. It also contains several compounds that benefit the eye health. In India, these are available in two colors- green and black. Both of these are rich in anti-oxidants and are very healthy for the body.


Belonging to the Cabbage family, it is quite commonly found in Indian market nowadays. It is typically eaten as Broccoli stir fry or is roasted with garlic and lemon. Indian restaurants have given this veggie a twist as well, like we have Kadhai Broccoli Masala. Broccoli is considered to be one of the healthiest vegetable. It is considered a ‘super-food’. Rich in Vitamin C, it is said to enhance detoxification in the body. It appears to influence estrogen metabolism, which means that it supports hormonal balance.


This fruit is usually eaten fresh but can also be canned or dried. These contain  lots of vitamins and minerals, such as potassium, copper, epicatechin and rutin, which give the fruit the ability to protect against heart disease, cancer and diabetes.


Also known as bell pepper or simply pepper, these come in three colors- green, yellow and red. Although the green one is most commonly available in the Indian market. It can be used in salads, sandwiches, veggie rolls, noodles etc. It can also be used in curries like paneer, mushroom, mix veg masala or simply capsicum, tomato and onion curry. It cures iron deficiency and is rich in anti-oxidants. Low in fat, it lowers triglycerides which help to increase the metabolism and hence is ideal for weight loss.


Typically, they are available in the summers. However, a few varieties like alphonso and kesar mango can be seen in the Indian markets in the month of July. It helps improve eye health as it is rich in Vitamin A. The fiber in mangoes helps improve digestion and elimination. It cleanses skin and gives it a fresh glow. It helps fight heat stroke and alkalizes the whole body.

12Bottle Gourd

It is a green, long vegetable having white flesh inside. It is made into several dishes like lauki ki sabzi, lauki ka parantha, lauki kofta curry, doodhi ka halwa etc. It is also drunk in the form of juice by people who are weight-watchers. It has high water content, so helps in cooling the body. It is also beneficial for people who suffer from insomnia. It prevents premature greying of hair and aids in proper digestion.

13.Bitter Melon

It has a distinct appearance and a sharp, bitter taste. Several dishes of karela are made in India like Bharwan Karela, Karele ka powder, Karela achaar, Karela khichdi etc. It is packed with folates, Vitamin A and Vitamin C. It helps in reducing blood sugar. It is used for losing weight faster. It is also eaten for proper digestion. It is known to clear the skin and make it appear healthier.


Also known as cluster beans or guarfali, it is a legume consumed annually by Indians. It is eaten as Guar ki sabzi, Guar muthia, Guar aloo sabzi, Guar nu shaak etc. It contains glyco-nutrients that help in controlling blood sugar levels. It is beneficial for people who suffer from poor digestion. It helps maintain cholesterol levels and hence promotes weight loss.


Cucumbers are rich in electrolytes. They can be eaten raw as salads, raita or also as cucumber dosa in some parts of the country. Some people also like to use ripe cucumber in curries. It is very easy to add to diet. It is low in calories but very high in vitamins and minerals. It helps keep skin fresh and younger, promotes regular menstrual cycles and may also help to keep blood sugar levels in check. It is high in water content, so it helps prevent dehydration.


It is also commonly known as lady’s finger in India. It is used to prepare many dishes like bhindi stir fry, bhindi masala fry, bharwan bhindi, dahi bhindi etc. It helps to keep the eyes healthy. It helps in controlling asthma. It helps prevent obesity. It also prevents kidney diseases.


Spinach is also called a super-food. No wonder why Popeye- the sailor consumed it so much! A number of Indian dishes use spinach as the main ingredient such as Palak Ki Sabzi, Palak Dal, Palak Khichdi, Palak paneer, Palak parantha etc. It is very rich in calcium and, thus, is beneficial for your bone health. It helps prevent iron deficiency. It is said to be very good for the eyes as it is high in Vitamin A. It has anti-inflammatory properties and helps to keep the body calm.


Pears are green, bell-shaped fruits. They are highly nutritious and keep gut health in check. They have anti-inflammatory as well as anti-cancer properties. They also help boost immunity and aid in weight loss.


Round and yellow, these are very delicious and highly nutritious. They are a great source of Vitamin A and C. They help boost skin health. They are high in potassium and promote gut health. They are very hydrating. It can be eaten as it is like a post-meal snack. It can also be added to yogurt and desserts like pies, cakes etc.

20.Sweet Potatoes

These are undergrown tubers that come in many sizes and colors. They are rich in fiber and help regulate bowel movements. They support healthy vision and may also enhance brain function. Indians usually prefer to eat it in the form of curry, tikki or fries. But nothing tastes as tasty as wood-fired sweet potatoes.