Summer Fruits Are Good for You D. Indumathi, The Institute of Mathematical Sciences, Chennai The summer is here. The rains are here. Across India, it is either hot or raining or both! In addition, for college students, it is vacation time as well. Stay hydrated this summer with a selection of summer fruits that are good for you; the instant energy will keep tiredness away and keep you feeling fresh and cool. BOX on Vitamins and Minerals Vitamin stands for “vital mineral”. Found in natural foods, including fruits, they are organic molecules, small amounts of which are necessary for a healthy body and its metabolic functions. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development of cells and tissues. The B complex vitamins (there are 8 common ones) have a direct impact on your energy levels, brain function, and cell metabolism. They help to prevent infections, and are involved in proper digestion, nerve function, heart health, and muscle tone, apart from various other functions. Vitamin C helps to protect cells and keep them healthy; also in maintaining healthy skin, blood vessels, bones and cartilage. Vitamin D helps regulate calcium and phosphorus in the body. It also plays a role in maintaining proper bone structure and so gives you strong bones and teeth. Surprisingly, Vitamin D can also help improve your mood and improve brain function. Vitamin E helps keep your skin healthy. It also strengthens the body's natural defence against illness and infection (helps the immune system). Both Vitamins C and E function as antioxidants (man-made or natural substances that may prevent or delay some types of cell damage). Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal. Vitamins F, G, H, J, also exist but these are the common ones. While Vitamins B and C are water-soluble, A, D, E, and K are fat soluble. Lack or insufficient amounts of these vitamins can cause many diseases as well as difficulty with normal functions such as digestion, etc. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure. Both sodium and potassium play a role in the working of nerve cells. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. END OF BOX Watermelon This is an early-summer fruit, but one of the best for hydration, and cheap as well. It is mostly water, but has Vitamins A and C. Vitamin A boosts immunity and is good for the eyes. Vitamin C also boosts immunity. Watermelon also has Vitamin B6 and potassium. Potassium maintains water balance in the body while Vitamin B6 improves immunity. Potassium also prevents muscle cramps and keeps your heart healthy. Eating watermelons help prevent skin damage caused by the rays of the sun. It also helps prevent the occurrence of sunstroke and cancer and improves heart health. Mango Many of us adults remember summer as mango-time! Mangoes are packed full of nutrients and fibre (and calories too)! It is one of the few fruits that has some protein and fat in it: about 1 gm protein and 1/2 gm fat in 100 gm of mango (and 60 Calories). It has as many as 20 minerals and vitamins. Fibre helps with digestion and helps keep you full. Mangoes are rich in Vitamin A and C, and also potassium. Also, zeaxanthin, a pigment present in mangoes, protects the eyes by filtering out harmful blue rays. Do you know why mangoes are so tasty? They have several volatile (easily evaporates at room temperature) organic chemicals. The hundreds of different varieties of mangoes can have flavours made up of different volatile chemicals or the same volatile chemicals in different quantities. They have names such as terpene, furanone, lactone, and esters. For example, in Alphonso mango, the lactones and furanones are synthesized during ripening, whereas terpenes and the other flavourants are present in both the developing (immature) and ripening fruits. You may have heard of health issues among people who have eaten artificially ripened mangoes. This happens when mangoes are injected with calcium carbide, which releases acetylene gas when it comes into contact with moisture. This can cause the mangoes to ripen quickly, but it can also lead to serious health risks for people such as skin irritation, respiratory problems, and gastrointestinal issues if ingested. So use of acetylene gas to ripen mangoes is banned in India. However, mangoes can be ripened with ethylene, which is a natural ripening-related hormone which helps in ripening of mango fruits. Papaya Papaya is a versatile and round-the-year fruit. It can be eaten ripe, unripe (cooked as a vegetable) or even dried. It contains nutrients like Vitamin A and C, folate (Vitamin B), and various phyto-chemicals (nutrients found in plant foods). This fruit also contains papain, a compound that is good for your gastrointestinal health. It also helps in curing indigestion and bloating, something that is common during summers. Papaya is also a good source of beta-carotene. Beta-carotene is an anti-oxidant that is converted into Vitamin A in the body and helps slow down brain decline. It prevents skin damage and reduces inflammation. Papaya also helps prevent cancer and serious heart diseases. It is a great choice for someone who is on a weight-loss diet because its fibre content makes you feel full. Guava Guavas are great for diabetic patients. It helps keep your blood sugar and insulin levels balanced. It has a high content of soluble fibre, Vitamin C and potassium. A single guava a day can improve metabolism, complexion, eyesight and mental health. You can also eat guavas to reduce menstrual cramps. Plums Plums are rich in nutrients. These round-shaped fruits are rich in dietary fibre and sorbitol which work together to help relieve constipation and other digestive problems. Plums keep the heart healthy by maintaining blood pressure levels and preventing strokes. Consuming plums reduce the risk of breast cancer and type-2 diabetes. Dried plums are called prunes and are also good for health. Grapes Grapes are fruits that are easily available in summer. They are high in antioxidants and are a rich source of potassium. Include grapes in your diet if you have high cholesterol or blood sugar. Grapes will keep your heart healthy. They are good for the knees and boost brain health. Grapes also prevent many viral infections and prevent eye degeneration. Pineapple Did you know that the pineapple is not actually a fruit? A pineapple is a mass of individual berries that are fused to a central stalk. Pineapples contains Vitamins C and B6, and potassium and magnesium as well. They help in boosting metabolism and reduce inflammation. They regulate hypertension and also help burn calories. Litchi Litchis are loved for their sweet and juicy taste. Litchi and mango are the two fruits that you get only during the summer. They are a great source of Vitamin C. Rich in antioxidants, litchis can also boost immunity, prevent cancer, and reduce inflammation. Adapted from by Anisha Nair.