Summer comes with a lot of hardships in our country. The blazing sun overhead, hot air flow, sweating, etc. altogether makes summer a difficult time. But to dodge the heat of these summer months, nature has provided us with various fruits and vegetables. If we take summer vegetables, for instance, they have one thing in common, and that is all of them are very hydrating. These vegetables have many benefits that save us from the summer heat and heal the body from the inside. Therefore, these vegetables should be included in the diet because not only are they tasty but also for health reasons. When people find shelter in coolants like ‘chhaas’ or ‘ice creams,’ these humble vegetables help to maintain body balance and cool it down from the inside. Below are given 20 such vegetables that are a must in the summer diet:
1.Bottle Gourd
One of the most prominent vegetables in the summer and is consumed throughout the country. It is rich in fiber content. It contains a range of Vitamins, iron, folate, and potassium. It helps to restore the electrolytes lost due to sweating in summer. Lauki juice can instantly hydrate your body after a long day out in the sun. Lauki sabzi has a cooling effect on the body. It helps to regulate digestion.
2.Pointed Gourd
It has a range of vitamins, potassium, phosphorous, magnesium, and micronutrients. It has a cooling effect on the body. It helps in purifying blood and stimulates the liver. This vegetable is easy to digest and recommended for patients with weak digestion.
3.Bitter Gourd
Although bitter ‘Karela’ is very beneficial for the summer season. It has medicinal values, and for this reason, since ancient times, it has been a prized vegetable. It contains five times more vitamin C than tomatoes and cucumbers. The bitterness in the vegetable promotes appetite in summer. The potassium present in it lowers internal body heat.
4.Snake Gourd
Snake Gourd is a well-known vegetable that grows all over India. It is known by different names, throughout the country. It is famous for its medicinal value and is popular in local cuisine all across India. It is high in water content and has a cooling effect on the body. Apart from that, it has several vitamins and minerals that support metabolism in the body. Moreover, it has anti-inflammatory qualities.
5.Snake Beans
Snake beans are long pods that have a sweet taste and crunchy texture. They are also known by different names throughout India. This green-coloured vegetable has calcium and vitamins B6 and B12. Apart from that, they are rich in iron, fiber, potassium, and zinc. They are fat and cholesterol free.
6.Lady Finger
It is a common vegetable during summer. It contains vitamin K, folate, and iron that promote the production of hemoglobin and red blood cells. It has a good amount of vitamin C, which boosts immunity. It also has anti-inflammatory and, antioxidant properties that prevent common infections like coughs and colds.
7.Pumpkin
Pumpkin has excellent diverse and cooling qualities. It is helpful for digestion. It has plenty of dietary fiber. It has a good amount of Vitamin A, which promotes good vision. It boosts serotonin production in the body, which helps you feel good.
8.Brinjal/Eggplant
Brinjals are rich in fibers which makes them suitable for guts. It also has flavonoids, vitamins, and potassium contributing to overall health. It contains dietary fibers and antioxidants.
9.Ridge Gourd
They contain dietary fibers, water contents, a range of vitamins, iron, and magnesium. They are naturally low in calorie content. Ridge gourds have antioxidants and alkaloid compounds that eliminate toxins from the body. It helps in lowering body heat.
10.French Beans
French beans are low on calories. They have a good amount of dietary fiber that help in digestion. They contain vitamin K, calcium, magnesium, and phosphorus which is good for overall health. It also has minerals like iron, zinc, and potassium that help in improved blood circulation and enhance heart health.
11.Cowpea
Although the leaves and pods of cowpea can also be consumed, it is known for its edible beans, which are harvested after the pods dry up. The seeds are a rich source of proteins, vitamins, and minerals.
12.Cluster Beans
These beans are low in calories. It has an abundant amount of fibers, minerals, and vitamins. These nutrients promote stomach health and supports bodily mechanism.
13.Raw Papaya
Raw papayas are loaded with various enzymes, dietary fibers, vitamins, and minerals that promote good digestion and detoxify the body. Moreover, it contains carotenoids that promote eye health.
14.Drumstick Pods
Drumstick Pods contain essential nutrients such as calcium, iron, zinc, selenium, magnesium, and more. All these nutrients strengthen bones, boost the immune system, and boosts stomach health. It also contains oleic acid, which promotes heart health.
15.Green Banana
It has plenty of dietary fiber and suitable for IBS and constipation patients. It has potassium that helps in regulating blood pressure levels. It has a plethora of nutrients that help with diabetes.
16.Ash Gourd
Ash gourd, also known as ‘petha,’ has a cooling effect on the body. The vitamins present in ash gourds, boosts the energy levels in the body, and it also reduces symptoms of anxiety and insomnia. It is high in fiber and water content that helps digest the food more efficiently.
17.Broad Beans
These flat-shaped beans are rich in proteins and fibers. They are rich in folate and Vitamin B, which helps in nerve development, and blood cell development. It also helps in cognitive functions and boosts energy.
18.Malabar Spinach
These greens are found all over India by different names. These are a rich source of dietary fibers, vitamins A and C, and many other nutrients like iron, calcium, magnesium, etc.
19.Red Spinach
Red spinach is a well-known leafy vegetable of summer, and it is found all over India. Consuming this vegetable in summer can be beneficial. It has dietary fibers that help to prevent constipation. Moreover, it is rich in antioxidants that helps to remove toxins from our body. Magnesium in it lowers blood sugar levels.
20.Bell Peppers
Bell peppers are the most common vegetables and are also found in summer. Due to its high water content, it can rehydrate our bodies in the summer. It has a rich supply of electrolytes that helps to boost the immune system. Last but not least, they have abundant antioxidants that help in fighting free radicals.
