Top 10 Rainy Season Fruits

The start of the rainy season ends the summer heat and introduces seasonal prosperity, especially with fruits.

Many fruits and vegetables contain dietary fibre, which is crucial to well-being through its impact on the immune system, digestion, heart, and skin.

Fruits also contain necessary minerals, vitamins, and phytochemicals, including antioxidants, phytoestrogens, and anti-inflammatory compounds, to improve one’s dietary and health status ^[1].

This blog will focus on the top 10 fruits that must be preferred during the rainy season and emphasise their nutritional importance.

Health Benefits of the Top 10 Rainy Season Fruits

1. Jamun (Java Plum, Black Plum, or Malabar Plum) ^[2]

The juicy fruit Jamun contains anthocyanins, polyphenols, and flavonoids ^[3], all of which are antioxidants and may defend our cells from damage.

• Because of its high iron content, Jamun aids in the production of haemoglobin and might act as a blood purifier, especially for menstruating women ^[4].
• It has compounds that may be helpful in weight management.
• Jamun could help with cholesterol levels and blood pressure, providing support to metabolic health. Therefore, if consumed appropriately, it may benefit those with diabetes.

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This low-GI atta just makes it easier to keep blood sugar levels balanced. It might also assist in providing energy, thereby providing a way to a healthy lifestyle.

2. Litchi ^[5]

Lychee, or litchi, is a fruit that matures at different times of the year in India. In the northern states, it is ready to eat in May and June; in some regions of South India, it matures in December and January ^[6].

• Health-wise, litchi has minerals, antioxidants, vitamin C, and polysaccharides that might enhance the body’s immunity ^[7].
• Litchi contains low levels of saturated fat and sodium; thus, it might be safe for many people ^[8].
• Litchi could have some anti-inflammatory properties when dealing with inflammation resulting from physical activity. Further, it may support heart health through anti-hyperlipidemic effects.
• In the past, people have relied on lychee fruit for various health conditions, such as stomach problems, diarrhoea, coughs, diabetes, and digestive issues ^[9].
• It may help you recover from fatigue, making it a revitalising choice for the rainy season.

3. Pear

• Eating pears may assist in managing Type 2 diabetes, possibly because of the fruit’s anti-hyperglycemic properties. These properties may help control blood glucose levels, especially when taken with low-energy, high-fibre fruits ^[10].
• They are also used in numerous therapeutic specialities, including the management of respiratory symptoms, fever, and inflammation ^[11].
• Pears are rich sources of dietary fibre, which may help you feel full and may assist with weight management ^[12]. Specifically, the energy densities of fruits like pears might alter energy consumption and help manage body weight in the long run ^[13].
• Also, they naturally include sorbitol, which helps soften stools ^[14]. Hence, pears’ fibre and natural sorbitol content might support gut health and relieve constipation,  adding more gut health benefits ^[15].

Consequently, snacking on pears alongside moderate meals with enough fibre may help to achieve health-inclined objectives in the long term. 

If you want to check whether you are consuming the right portions of fibre, then you can take Aashirvaad’s ‘My Meal Plan’ test. It can help you track your fibre intake and create a tailored meal plan for sustained wellness, making it easier to keep your health in check daily.

4. Peach

• Fruits are considered an essential food type, and peaches have special significance in human nutrition. They are high in vitamin C, provitamin A, and phenolic compounds, which may offer antioxidant protection and protect the body from damage ^[16].
• They also provide dietary fibre and other nutrients, such as minerals, proteins, and soluble sugars, which may support heart health ^[17].
• Regardless of whether you choose to consume fresh or dried, peaches retain nutrients that may help manage conditions related to age and metabolism, such as diabetes, obesity, high blood pressure, inflammation, and heart and brain health ailments ^[18].

5. Pomegranate

• It may also keep cholesterol levels in check, leading to less cholesterol being absorbed and more excreted. Pomegranate has been shown to block an enzyme that might raise blood pressure, which may help manage systolic blood pressure in people with hypertension (high blood pressure) ^{[20] [21]}. All these factors may benefit and promote heart health.
• It might also aid in healing wounds by promoting the growth of collagen protein and skin repair processes ^[23].
• Pomegranate has properties that may naturally help maintain skin ^[24] and bone health ^[25]. They also possess antimicrobial properties, which may help protect against infections and support the body’s immunity ^[26].
• It may impact gut health by promoting the growth of good bacteria and beneficial compounds that might also help the digestive system ^[27].
• Pomegranate juice is a good source of vitamin C and other important minerals, such as potassium, phosphorus, calcium, manganese, zinc, and copper ^[28]. Such a nutrient source may alleviate fatigue and enhance overall health and energy levels ^[29].

6. Plums ^[30]

• Plums can be classified as another functional food because the fruit is packed with different micronutrients, vitamins, minerals, and bioactive phytochemicals that might aid the human body’s overall functioning ^[31].
• For example, their consumption might be linked to improved immunity, liver and kidney function, bone strength, brain health, and cognitive function.
• Plums may help regulate cholesterol levels and manage blood pressure. Such evidence indicates that consuming plums may support heart health and overall metabolic function.
• Plums might aid digestion because they are high in fibre ^[32]. They are also known for their laxative effect and ability to promote feelings of fullness.

To manage your health better, it’s important to understand your digestive health. Hence, take the Aashirvaad Digestive Quotient test. This quick two-minute assessment will give you insights into your digestive score and help you make informed choices to boost your overall well-being.

7. Cherries

• You can find two types of cherries: sweet cherries (Prunus avium), which are usually eaten fresh, and sour cherries (Prunus cerasus), which are often used in cooking.
• With natural melatonin content, cherries may help promote restful sleep ^[33] and protect elderly populations from oxidative stress ^[34].
• Cherries might offer enhanced cognitive function and relieve exercise-induced muscle pain ^[35], damage, and joint pain, making them particularly beneficial for athletes ^[36].
• The antioxidant properties of cherries may help maintain a good lipid profile and blood sugar levels ^[37].

8. Guava ^[38]

• Guava is abundant in vitamins A and C, iron, phosphorus, calcium, and minerals, which are essential for skin health and immunity to fight seasonal infections ^[39].
• Guava is widely used in various health conditions, including diarrhoea, fever, dysentery, high blood pressure, diabetes, and better wound healing ^[40].
• It is also rich in antioxidants, which may promote brain, bone, arteries, and heart health and protect against inflammation ^[41].
• In non-peeled guava, antioxidant properties are high as compared to peeled guava because guava skin contains more antioxidants.
• It also contains phytochemicals that could assist in managing diabetes, blood pressure, and cholesterol levels.

9. Papaya ^[42]

• Papaya has various medicinal properties, such as maintaining blood pressure, wound healing, and antifungal and antibacterial properties ^[43].
• It’s digestive enzyme papaintha might be effective in allergies and sports injuries.
• Papaya is a good source of fibre, and its natural digestive enzyme, papain, might help improve digestive and gut health.
• With high values of vitamins A and C, papaya may strengthen immunity and resistance to coughs and colds. It ensures a good supply of vitamins A and C, which are necessary for maintaining good health.

Balancing nutrition can be complex, and having expert advice could be transformative. If you have questions about foods, diet plans, or health conditions, don’t hesitate to consult a nutritionist.

Aashirvaad offers access to experts who can provide personalised advice to help you achieve your overall wellness. 

10. Custard Apple ^[44]

• Sitaphal is rich in vitamins that may promote healthy skin and enhance eye vision.
• The magnesium in custard apples may contribute to maintaining the body’s water balance. This phenomenon assists in the removal of excess acids, which could be helpful for joint health.
• Eating custard apples might help with feelings of nausea and support copper and vitamin B6 levels.
• Custard apples are full of antioxidants that may help keep our bodies healthy by fighting off free radicals. It might lead to support cell function and protection against various degenerative health conditions ^[45]. These antioxidants may also help protect liver cells and promote healthy liver function ^[46].
• Due to their natural compounds, custard apples have strong antimicrobial properties and offer potential health benefits beyond their pharmacological properties ^[47].

Takeaway

The top 10 rainy season fruits provide a wealth of nutritional benefits, from antioxidant-rich berries to fibre-filled pears and immune-boosting guavas.

Hence, including these fruits in your balanced diet may naturally support immunity, heart health, and overall wellness.

However, be sure to avoid pre-cut fruits and thoroughly check for any damage before purchasing. Always wash fruits properly before eating to avoid contamination and stay healthy during the rainy season.

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