These fruits and vegetables are in season now (which means off-the-charts deliciousness) and deliver maximum health benefits.
1) Kiwi: Kiwi is full of Vitamin C ,K and E. It is also known as probiotic food. Kiwi Lessens Respiratory problems like Asthma, coughing and wheezing. It improves cardiovascular health. It Prevents constipation, keeps digestive tract healthy due to fibre and supplying prebiotics. Kiwi Promotes healthy and beautiful skin.
2) Lemons: Small. Round. Cheap. Healthy. Garnisher…. are just some of the adjectives that are applied to the Lemon. Lemon juice with its high levels of Vitamin C helps to reduce stress and depression. Lime juice also works wonders when it comes to alleviating bad breath and removing stains that form on the teeth due to plaque accumulation. Lemon Juice provides a variety of health benefits it wouldn’t hurt to start drinking a glass of lemon juice every day, this summer!
3) Spinach: Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals. Spinach is available all year round but is in season during the spring (March – June). It is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2.
4) watermelon: Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories. Watermelon Has More Lycopene than Raw Tomatoes. The best time to indulge in this fresh, succulent, juicy melon, is summertime, when they are in season and deliver an array of nutrients, vitamin and minerals.
5) Strawberries: Strawberries are an excellent source of vitamin C which boost your immunity. The antioxidant properties in strawberries may also help to prevent cataracts—the clouding over of the eye lens. Strawberries help fight cancer as well. Strawberries contain potassium, vitamin K and magnesium which are important for bone health.
6) Blueberries: A serving of berries contains 14 percent of the suggested daily fibre and 24 percent of the suggested daily intake of Vitamin C and its packed with antioxidants. These blue gems are fun to eat alone or with yogurt, as a juice, or even cooked into breads and cookies
7) Cucumbers: Cucumbers are a good source of B vitamins. It Rehydrates body and replenishes daily vitamins. Cucumbers do wonders to your skin and hair care. It Relieves bad breath. Due to its low calorie and high water content, cucumber is an ideal diet for weight watcher. They are also rich in vitamin A, B1, B6, C & D, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels.
8) Cherries: Cherries are a good source of melatonin and helps you sleep better. it Decreases Belly Fat.Cherries slows the aging Cherries have the highest antioxidant level of any fruit. Antioxidants help the body fight the free radicals that make us look old. A bowl full of cherries can reduce muscle inflammation and soreness.
9) Avocado: Avocado are nutritional gems, including being rich sources of monounsaturated fat that your body can easily burn for energy. Because they are so rich in healthy fats, avocados help your body absorb fat-soluble nutrients from other foods. They helps reducing excess cholesterol, inflammation. Avocado also help in protecting your liver.
10)Tomatoes: Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of. tomatoes contain awesome amounts of lycopene,thought to have the highest antioxidant activity of all the carotenoids. When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body’s absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times.
Beetroot, Cucumber and Tomato Raita
Preparation Time: 15 mins Cooking Time:5 mins Makes 5-6 servings
Ingredients
1 1/2 cups fresh curd (dahi) , whisked
1/4 cup boiled beetroot cubes
1 cup chopped cucumber
1 cup chopped tomatoes
2 tbsp chopped coriander
1 tsp finely chopped green chillies
1 tbsp freshly grates coconut (Optional)
1 tsp sugar
salt to taste
1 tsp cumin seeds
a pinch of asafoetida (hing)
Method
1. Whisk the curd and add the beetroot, cucumber, tomatoes, coriander, green chillies, coconut, sugar and salt. Keep aside.
2. Heat a pan on a medium flame and when hot, add the cumin seeds and dry roast for around 30 seconds.
3. Add the asafoetida and dry roast for around 5 seconds.
4. Pour this mixture over the prepared raita and mix well.
5. Serve cold.
Author: Payal Parmar
