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Top Healthy Fruits To Eat In Summer!



Kiwi is the best fruit for summers. Kiwi has oval shape with brown skin outside and green flesh inside. Kiwi is a berry which has Delicate, tart, sweet, and complex in flavor. Kiwi are grown in adequate summer heat. In India kiwi is grown in Himachal Pradesh, Uttar Pradesh, Jammu & Kashmir, Sikkim, Meghalaya, Arunachal Pradesh, Karnataka, Uttarakhand and Kerala. World widely it is grown in New Zealand, Italy, USA, China, Japan, Australia, France,Pakistan,Iran, Kashmir, Chile and Spain.

Kiwi provides 61 calories, is 83% water and 15% carbohydrates, energy 255 kJ (61 kcal), 2% thiamine, 2% riboflavin, 2% niacin(B3), 4% pantothenic acid, 5% vitaminB6, 6% folate(B9), 2% Choline,112% Vitamin C, 10% Vitamin E, 38% Vitamin K, 3% calcium, 7% copper, 2% iron, 5% magnesium, 5% manganese, 5% phosphorus, 7% potassium,1% zinc.

Health benefits of kiwi are as:

1. It improve heart health

2. Helps in digestion

3. Helps in weight loss

4. Fight against heart diseases

5. Create alkaline balance in body

6. Lower blood pressure

7. Protection against DNA damage

8. Clear out toxin from body

9. Helps to fight cancer


cantaloupe melon

Cantaloupe is known as “kharabooja” in India. It is a sweet and juicy fruit which has rich aroma that fills into once lungs.

Cantaloupe is generally grown in warm weather, with warm and dry soil. It takes 35 to 45 days to grow. In India it is cultivated in state like Punjab, Tamil Nadu, Uttar Pradesh, Maharashtra, and Andhra Pradesh.

It provides Energy 141 kJ (34 kcal), Carbohydrates 8.16 g, Sugars 7.86 g, 21% lutein zeaxanthin, 4% Thiamine, 2% riboflavin, 5% niacin, 2% Pantothenic acid, 6% Vitamin B6, 5% Folate(B9), 2% choline, 44% vitamin c, 2% vitamin K, 1% calcium, 2% iron, 3% magnesium, 2% manganese, 2% phosphorus, 6% potassium, 1% sodium, 2% Zinc, and Water 90.2 g.

Health Benefits are as:

1. Cantaloupe has high presence of vitamin a which is good for hair, skin, and body tissue

2.It regulate blood sugar

3.It helps to regulate blood sugar

4. Excellent for eyes health

5. It strengthen our immune system

6. It helps in reduction of stress

7. It helps in hydration of body

8. It slow againg

9. It reduce blood pressure

10. It prevent growth of cancer cell

11. Good for digestion

12. Improve brain function

13. It helps in cleansing of body

14. Helps in weight loss



Blueberries are the berries in blue and purple color which has sweet and juicy flavor. In India blueberries are known as “bloobaireez”.

Blueberries are harvest in early may and ends by late summers.In India, punjab, kerela, Tamil Nadu, pune are the area where blueberries are grown. Worldwide it is grown North America, Washington, Canada, Peru, Mexico and Spain.

Blueberries provides Energy of 240 kJ, Carbohydrates 14.49 g, Sugars 9.96 g, Dietary fiber 2.4 g, Fat 0.33 g, Protein 0.74 g, 3% Thiamine (B1), 3% Riboflavin (B2), 3% Niacin (B3),2 Pantothenic acid (B5), 4% Vitamin B6, 2%Folate (B9), 12% Vitamin C, 4% Vitamin E, 18% Vitamin K, 1% Calcium, 2% Iron, 2% Magnesium, 16% Manganese, 2% Phosphorus, 2% Potassium, Sodium, 2% Zinc and 84 g of water in body.

Health Benefits of Blueberry:

1. Best antioxidants fruit

2. Slow aging

3. Low in fat

4. Rich in vitamins c

5. Good source of dietary fiber.

6. Prevent heart disease

7. Improve heart disease

8. Prevent cancer.

9. Improve vision

10. Preseves bone health

11. Relives constipation

12. Prevent urine infections



Pears are the best fruits to be part of your daily healthy diet plan. It is sweet pomaceous and juicy flesh fruit. In India it is generally known as “nashpati”. Pears has adaptability of growing in any soil. In India it is grown North-Western Indian States of Jammu and Kashmir (J&K), Himachal Pradesh (H.P.) and in Uttar Pradesh (U.P.) hills. Worldwide there are 3000 variety of pears grown.

Pears has number of nutrient, vitamins and minerals present in it. It provides 239 kJ energy, Carbohydrates 15.23 g, Sugars 9.75 g, Dietary fiber 3.1 g, Fat 0.14 g, Protein 0.36 g, Thiamine (B1) 1%, Riboflavin (B2) 2%, Niacin (B3) 1%, Pantothenic acid (B5) 1%, Vitamin B6 2%, Folate (B9) 2%, Choline 1%, Vitamin C 5%, Vitamin E 1%, Vitamin K 4%, Calcium 1%, Iron 1%, Magnesium 2%, Manganese 2%, Phosphorus 2%, Potassium 2%, Sodium, Zinc

Health Benefits of pears are as:

1. It is one of the fruit having low calories present in it.

2. It is packed with antioxidant

3. It boosts immunity system

4. It helps in repairing damaged blood vessels

5. It has high presence of copper and iron which helps in curing anaemia

6. It prevents birth defect in your baby

7. It increases vines minerals

8. It is good for eyes, skin and hair health.



Blackberry in one of the famous fruits for jam, dessert, jelly, juice and wine. In India blackberries are generally known as “kale shatoot”. Blackberries are widely grown world widely

It provides 180kj Energy in body Carbohydrates 9.61 g, Sugars 4.88 g, Dietary fiber 5.3 g, Fat 0.49 g, Protein 1.39 g, Thiamine (B1) 2%, Riboflavin (B2) 2%, Niacin (B3) 4%, Vitamin B6 2%, Folate (B9) 6%, Vitamin C 25%, Vitamin E 8%, Vitamin K 19%, Calcium 3%, Iron 5%, Magnesium 6%, Phosphorus 3%, Potassium 3%, Zinc 6%.

Health Benefits of blackberries are as:

1. Improve cognitive function of body

2. Reduces risk of heart disease.

3. It boots immunity system

4. It promotes weight loss

5. It improves digestion

6. It maintains healthy eyes and bones


Here we had listed some of the amazing summer fruits that are healthy and happy food for you.

So, this summer say hello to these amazing fruits for healthy and happy life.

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