Seasons change and so do the veggies and fruits on our plate. Seasonal vegetables and fruits come for a reason. They fulfil the essential nutrients required by our body, like the summer fruits, berries and cucumbers that help in keeping our body well hydrated.
Watermelon
Appropriately named, this fruit contains 92 per cent water. Other contents of the watermelon are magnesium and calcium that too help in rehydration. This summer staple food is also enriched with potassium, vitamin A and C.Watermelon fruit is 91% water, contains 6% sugars, and is low in fat.In a 100 gram serving, watermelon fruit supplies 30 calories and low amounts of essential nutrients (table). Only vitamin C is present in appreciable content at 10% of the Daily Value. Watermelon pulp contains carotenoids, including lycopene
Cucumbers
Cucumbers contain 96.7 per cent water. They have no saturated fat and are high in vitamin K, vitamin B6 and iron.In a 100 gram serving, raw cucumber (with peel) is 95% water, provides 16 calories and supplies low content of essential nutrients, as it is notable only for vitamin K at 16% of the Daily Value.
Strawberries
Strawberries are a perfect treat for summer. These sweet berries contain 92 per cent water and are loaded with fibre and vitamin C.One serving (100 g) of strawberries contains approximately 33 kilocalories, is an excellent source of vitamin C, a good source of manganese, and provides several other vitamins and dietary minerals in lesser amounts.Few studies have directly examined the effects of eating strawberries on human health. However, limited research indicates that strawberry consumption may be associated with a decreased cardiovascular disease risk and that phytochemicals present in strawberries have anti-inflammatory or anticancer properties in laboratory studies
Strawberries contain a modest amount of essential unsaturated fatty acids in the achene (seed) oil.
Celery
Celery contains 95.4 per cent water and loaded with fibre. Celery is rich in minerals like potassium and vitamin K.Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk. Celery is often incorrectly thought to be a "negative-calorie food," the digestion of which burns more calories than the body can obtain. In fact, eating celery provides positive net calories, with digestion consuming only a small proportion of the calories taken in
Lettuce
Lettuce is also packed with water content. It contains 96 per cent water. Add lettuce in salads or in sandwiches and keep your body hydrated.Depending on the variety, lettuce is an excellent source (20% of the Daily Value, DV, or higher) of vitamin K (97% DV) and vitamin A (21% DV) (table), with higher concentrations of the provitamin A compound, beta-carotene, found in darker green lettuces, such as Romaine.With the exception of the iceberg variety, lettuce is also a good source (10-19% DV) of folate and iron
Tomatoes
A tomato is 95% water, contains 4% carbohydrates and less than 1% each of fat and protein (table). In a 100 gram amount, raw tomatoes supply 18 calories and are a moderate source of vitamin C (17% of the Daily Value), but otherwise are absent of significant nutrient content.
Green peppers
Peppers are highly nutritious. They have more Vitamin C than an orange, and a typical bell pepper contains more than 100% of the daily recommended value for Vitamin C. They also have relatively high amounts of Vitamin B6. Fresh fruit is 94% water. Dried pepper fruit has a much different nutritional value due to the dehydration and concentration of vitamins and minerals.
Spinach
In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.
Broccoli
A 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber.Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.Broccoli also contains the carotenoid compounds lutein and zeaxanthin in amounts about 6 times lower than in kale.
Grapefruit
Grapefruit is a rich source (>20% of the Daily Value, DV in a 100 gram serving) of vitamin C, contains the fiber pectin, and the pink and red hues contain the beneficial antioxidant lycopene.Studies have shown grapefruit helps lower cholesterol, and there is evidence that the seeds have antioxidant properties. Grapefruit forms a core part of the "grapefruit diet", the theory being that the fruit's low glycemic index is able to help the body's metabolism burn fat
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