20 Healthy Summer Fruits for Weight Loss and Weight Gain

Summer Fruits for Weight Loss mentioned in this article comes packed with fruits and veggies that are high in fiber and antioxidant levels. With lots of fluid content, summer fruits are ideals to beat the heat in the hot season. There are specific summer fruits that, when included in a healthy diet, reduces weight, boosts energy levels, and hydrates your body.  

On the other hand, there are several fruits that are high in calorie content. These fruits cause weight gain and support optimal health. By incorporating some of these foods into your meals increase calorie intake and leads to healthy weight gain. So, based on your requirement, you can include these delicious summer fruits in the diet. Here, we have provided you a complete listing of weight loss and weight gain foods to relish in the summer season. (1)

10 Summer Fruits for Weight Loss

Watermelon

Summer Fruits for Weight Loss Watermelon
Summer Fruits for Weight Loss Watermelon

100 grams of watermelon provides only thirty calories to your body. 92% of this fruit is composed of water. This makes watermelon one of the most popular hydrating Summer Fruits for Weight Loss. Rich in fiber, this fruit helps cool your body and aids in digestion too. It tastes sweet and has very low calories in it. High water content keeps you hydrated and fuller for a longer time. 

Watermelon is indeed most preferred among Summer Fruits for Weight Loss in India.

Musk Melon

Summer Fruits for Weight Loss Muskmelon
Summer Fruits for Weight Loss Muskmelon

Musk melons are another low-calorie fruit that has a high concentration of water in it. This composition makes it a weight reduction friendly for people. A single cup of musk melon provides 45 to 60 calories and various other nutrients such as dietary fiber, vitamin C, potassium, lycopene, and beta-carotene. All these nutrients help reduce body weight gradually and naturally. Enjoy them in cubed form or as an ingredient in salads, smoothies, or beverages.

Musk Melon is second best among Summer Fruits for Weight Loss because of its characteristics.

Peach

Summer Fruits for Weight Loss Peach
Summer Fruits for Weight Loss Peach

This fruit is also a vital weight loss ingredient. 100 grams of peaches provide only 39 calories to your body. It is packed with antioxidants like vitamins A and vitamin C and minerals like magnesium to nourish and energize the body. Peach is easy to get aming Summer Fruits for Weight Loss.

Blackberries

Summer Fruits for Weight Loss Blackberries
Summer Fruits for Weight Loss Blackberries

Blackberries are easy to carry among other Summer Fruits for Weight Loss. 100 grams of blackberries provide only 43 calories that make it a good inclusion in your weight loss diet. Berries are also a good source of vitamin C, B vitamins, and dietary fibers. Enjoy this healthy snack in the form of a delicious smoothie or fruit salad. (2)

Plums

Summer Fruits for Weight Loss Plums
Summer Fruits for Weight Loss Plums

100 grams of plums provide only 46 calories. It is an energizing food that has high amounts of vitamin C and potassium. Plums are also rich in fiber that keeps you fuller for a longer time. They are best to be enjoyed with yogurt or as a light breakfast.

Pineapple

Summer Fruits for Weight Loss Pineapple
Summer Fruits for Weight Loss Pineapple

100 grams of pineapple provides 50 calories. Pineapple is another delicious and potent food for weight loss. It is full of fibers, and vitamin C. Pineapple is super hydrating and diet-friendly. Consume it in the form of salad, juice, shakes, and more. 

Apple

Summer Fruits for Weight Loss - Apple
Summer Fruits for Weight Loss – Apple

100 grams of apples provide 48 calories. This makes apple a low -calorie fruit and ideal for a weight loss diet. This fruit also has high fiber that gives a feeling of satiety to a person. You can enjoy both raw or cooked form. Add it to your cold and hot breakfast cereals, salads, smoothies, or stews to reap its health benefits.

Apple is although considered a winter fruit but

Papaya

Summer Fruits for Weight Loss Papaya
Summer Fruits for Weight Loss Papaya

As a leading name among Summer Fruits for Weight Loss, 100 grams of papaya provides 55 to 59 calories to your body. It is a moderate calorie and high fiber fruit. It also has high amounts of vitamin A and vitamin C in it that aids your body in a multitude of ways. Papaya is easy on the stomach and helps in normalizing bowel movements.

Kiwi

Summer Fruits for Weight Loss Kiwi
Summer Fruits for Weight Loss Kiwi

100 grams of Kiwi provides 49 calories to your body. They are an incredible source of powerful antioxidants like vitamin C and vitamin E. It has good amounts of fiber and folate in it that makes them an ideal component of a weight loss diet. This delicious fruit tastes best when enjoyed in both raw, unpeeled, or peeled form. It tastes nice when added in juices, salads, morning cereal, or baked products. 

Kiwi gained quite a momentum in India over the last year as leading name among Summer Fruits for Weight Loss.

Litchi

Summer Fruits for Weight Loss Litchi
Summer Fruits for Weight Loss Litchi

Its easy to get and popular among Summer Fruits for Weight Loss, 100 grams of litchi provides 63 calories to the body. It is a moderate calorie fruit that has sweet and delicious pulp inside its pink layer. Chilled litchis are sure to tantalize anyone’s taste buds. It is a juicy fruit that hydrates and cools the body. Best ways to enjoy it as a whole, litchi sharbat (litchi infused water), fruit salad, or juice. (3)

10 Summer Fruits for Weight Gain

Bananas

100 grams of a ripe banana has 105 calories. This makes it a high-calorie food. So, if you are looking to gain weight, then start eating this fruit daily. It energizes your body and keeps you fuller for a long time. You can enjoy it in various ways like in fruit salad, smoothie, milkshake, oatmeal made with calorie-rich ingredients like nut butter, full-fat yogurt, etc. 

Avocados

100 grams of an avocado provides 161calories. This high-calorie fruit also has good amounts of healthy fats that make it beneficial for gaining weight. Avocado is a versatile fruit that is best enjoyed when added into your salads, soups, or eaten with eggs.

Coconut 

100 grams of an avocado provides a whopping 283 calories. It is a versatile fruit that has high proportions of healthy fats and moderate amounts of carbs in it. It can be enjoyed in various ways to increase the calorie count of your meals. Sprinkle shredded coconut on your fruit salads, blend it into smoothies, coriander chutney, and soups to make it thick and delicious, or mix it in your morning cereal and more. 

Mango

100 grams of mangoes provide 85 calories. They are sweet pulpy fruit that brags an impressive nutrient profile. This fruit has high amounts of naturally occurring sugar and carbohydrates that make it an ideal inclusion in weight gain diet. This delicious fruit tastes amazing when paired with high-calorie foods such as coconut, banana, nuts, etc. in the preparation of salads, smoothies, shakes, and more. 

Dried fruits

Dried fruits are again high in calories, sugar, and carbohydrates. They are waterless versions of fresh fruits wherein water has been removed using drying methods. They have five times more micronutrients when compared to fresh fruits. Some of the high calorie dried fruits are dates, raisins, and cashews. Garnish your dishes with chopped dried fruits to gain weight.

Prunes

100 grams of mangoes provide 240 calories. These dried plums are packed with lots of nutrition. They are a simple way to increase calorie intake and help in healthy weight gain. Prunes have a great taste and are mostly consumed by adding it to fruit salads, baked products, and smoothies.

Dried apricots

100 grams of dried apricots provide 241 calories. Dried apricots are an excellent source of calories, fat, and antioxidants. They are also a rich source of lutein, zeaxanthin, and beta-carotene. They are an ideal afternoon snack that, when mixed with cheese and nuts, aid you in weight gain.

Champagne Grapes

100 grams of grapes provide 67 calories to the body. It is an amazing superfruit that is high in the natural form of sugar, magnesium, B Vitamins, and Vitamin C. They are an abundant source of natural sugar. Enjoy them in fruit salad, puddings, and other forms to enjoy its nutritional benefits. 

Cranberries

100 grams of grapes provide 308 calories. Dried cranberries have high amounts of vitamin C, magnesium, potassium, B vitamins, vitamin A, and vitamin C. Cranberries increase calorie intake in the body when mixed with yogurt or milk. This sweet and delicious treat is an ideal addition in your diet to gain weight. (4)

Dried Figs

100 grams of dried figs provide 249 calories. This fruit has a sweet and mild flavor. The best ways to consume them is by garnishing chopped form of figs in yogurt, salads, and morning cereal. For weight gain, you can even club them with other calorie-dense foods like crackers and cheese. 

Summer Fruits for Babies

With the arrival of summer-time, you would want to feed your baby with light, cool and fresh food. Here are some of the most nutritious summer foods that will help re-energize your toddler, reduce his crankiness, and keep him fresh throughout the day. 

Watermelon

Watermelon is the top food in the list of cooling and hydrating summer fruits. It is a cooling addition to the daily diet of your tiny tot. This fruit has got the highest water content than any other fruit. It is a must-have fruit for the scorching summer days. It will keep him hydrated all through the day!

Peach

Loaded with pulp, peaches are another delectable and nutritious fruit that should be on the daily diet of the baby. Peach puree offers several health benefits to your baby. This fruit has beta-carotene that gets transformed into vitamin A. This vitamin improves the immune system of the baby. The fruit is loaded in antioxidants, riboflavin, fiber, vitamin C, and potassium that helps relieve constipation.

Apricot

Apricot is another alluring and delicious fruit. It is a nutritional powerhouse that contains a valuable antioxidant named lycopene. Its detoxifying action aids in eliminating harmful toxins from the system. Apricots are appetizing in nature. It has naturally occurring sugar, calcium, iron, and vitamins A, B, C, E, and K that nourishes the baby and keeps him cool and fresh. 

Mango

Mango is called the ‘King of Fruits.’ This yummy fruit is everyone’s favorite. It is dense in nutrition that improves the eyesight, fights against microbial infections, boosts immunity, protects against heatstroke, and aids in brain development. With these benefits, its addition of Mango in the form of puree or smoothie is a great idea.

Grapes

Grapes are another popular summer fruit and an awesome addition to the baby’s diet. It has got an abundant supply of antioxidants that safeguards the central nervous system in the body. Grapes are highly digestible and work as a natural laxative. It also boosts the performance of the liver. Your baby will truly appreciate mashed up grapes in their diet. (5)

Commonly Asked Questions about Summer Fruits

Here are some of the frequently asked questions on Summer Fruits.  

What fruits are available in summer?  

There are several delicious foods that you can enjoy in summers. All these fruits are loaded with vitamin C, antioxidants, and minerals. The natural form of sugar, i.e., fructose in them, provides the necessary energy to the body. Here are some of the common summer fruits that you should make a part of your diet.  Some of these are part of Summer Fruits for Weight Loss

Apple,Mango,Strawberry,Grapes,Figs,Avocados,Papaya,Melons,Berries,Pineapple,Pears,Bananas,Peaches

What fruits are in summer fruits squash?

Fruit squash is widely enjoyed in the summers. It is quite hydrating and provides the body with an adequate amount of nutrition. Summer squash is a refreshing drink that is made by adding selected summer fruits such as apple, cherry, and strawberry. This squash is made from real fruit juices without any addition of sugar, artificial colors, flavors, and preservatives.

Is Mango a summer fruit?

Yes. Mango, the ‘King of Fruits,’ is a summer fruit. It is easy to digest and packed with minerals, carbohydrates, and vitamins. The presence of these nutrients makes it beneficial for the eyesight. Enjoy this versatile fruit as a whole, or add it to your milkshakes, yogurt, smoothies, ice-creams, etc.

Which fruit is good in hot weather?

There are several delightful fruits that you can enjoy in the summer season. These include Mango, papaya, bananas, watermelon, pineapple, lime, guava, plums, litchi, musk melon, berries, avocados, grapes, and figs. Watermelon, muskmelon, and lime are the most hydrating fruits that give you a good amount of relief from the scorching heat of summers.  

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