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Fruits for beating summer

Have you ever wondered why senior citizens are at a higher risk of dehydration and heat strokes?

This is because, as we age, our body’s capacity to absorb water decreases as compared to that of a younger person. Seniors are also often less likely to recognize their thirst or understand when they are becoming dehydrated. If you are a caregiver, it is important to make sure that your senior is drinking enough water especially when the temperature is high, and the summer sun can drain their energies easily.

Here are a few tips for you to protect yourself from the summer heat:

· Wear loose-fitting and light-coloured clothing during summers

· Avoid going outside during the day as much as possible

· Use SPF sunscreen protection if you are heading outside

· Watch out for warning signs such as high body temperature, nausea, rapid pulse, headache, dizziness, or confusion

· Eat fruits and vegetables that are rich in water content

As we all know, 60% of our body is made up of water. There is no doubt that every system in our body requires water to function properly. Water plays a vital role in performing various functions for the body such as, regulating the body temperatures, eliminating the harmful toxins, carrying essential nutrients and oxygen to the cells, and providing a moist environment for the body tissues and joints to function effectively.

An effective way to help your body absorb sufficient water is by eating vegetables and fruits that hydrate your body, especially those which have rich water content. To satisfy the nutrient requirement in your body it is essential to eat fruits and vegetables that have high water content. These fruits and vegetables can provide sufficient fluids to keep your body nourished and healthy.

Eating vegetables and fruits rich in water content can help satisfy nutrient recommendations and keep you hydrated. If you don’t drink the recommended amount of water in a day, fruits and vegetables can provide you with supplemental fluid, keeping you nourished and healthy. Water-rich fruits and vegetables are popular choices for juices, smoothies, and snacks.

So now the question is which fruit have more water content?

a) Mango (water content upto 83%) We know how much you love mangoes and they are undoubtedly our favourite part of the summer season! Mangoes are not only our favourite appetizing fruit but is also used in a lot of desserts. Don’t you love a glass of mango shake on a sunny day? Known as the King of fruits and why not? Mangoes are great in aiding digestion. They are loaded with antioxidants and can, therefore, boost immunity. They lower cholesterol and promote eye health. All these factors make mangoes one of the best fruits in summer.

b) Apple (water content upto 86%): We all believe in the wise words “An apple a day keeps a doctor away” and without a doubt it does! A popular fruit during almost all seasons, apple is delicious and nutritious. Add them in your salads, smoothies, pies desserts, or eat them as a snack, apples never disappoint you. Apples are known to boost metabolic levels, improve heart health, and regulate blood sugar levels. They are loaded with ample vitamins and minerals to promote healthy bones, teeth, and skin.

c) Pineapple (water content upto86%): This delicious and juicy fruit is a favourite of many for its rich flavour some taste. Pineapples are a great source of Vitamin C which is essential to fights against cell damage and for boosting your immune system. The high manganese content of pineapple improves bone health. It also has high fibre content and is loaded with antioxidants.

d) Oranges (water content upto 87%):Oranges are a favourite fruit of those who love working out, the reason being that this fruit hydrates and energizes your body which is a must during workouts. Oranges have multiple health benefits like reducing cholesterol, improving heart function, and being a rich source of Vitamin C, they enhance skin health.

e) Papaya (water content upto 89%): This fruit is extremely rich in Vitamin C, fibre, and antioxidants. Adding papaya to your diet can prevent cholesterol build up in your arteries, boost immunity, and can be an excellent source of Vitamins for people with diabetes and someone who wants to manage their weight.

f) Watermelon (water content upto 92%): An absolute favorite of many during the summer season, watermelon is not only a delicious fruit, but it is also loaded with abundant nutrients. With a water content of about 90%, this wonder fruit helps in preventing the risk of heart diseases. Watermelon also helps in the production of amino acid arginine, which helps boost the immunity system.

There are various other fruits which are rich in water content. However, our focus has been to pick-up only those which are easily available in India and also not too expensive. Hope this week’s contribution from Porosh for the senior members of the society will help in generating necessary awareness.

(Adapted from ’15 water rich fruits to keep you hydrated during summers’ published in


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