Being outdoors more often and sweating ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. The simple and delicious solution? Eat local, in-season fruits. The hot weather is truly here, it is time to keep yourself hydrated and nourished more than ever. With the sun wrecking havoc, it is easy not only to lose your cool, but also your energy. The heat can drain you more than you think, especially if you have a job that keeps you outdoors. Here is a list of fruits that you should have in your bag to instantly boost your energy levels.
Pears aren’t usually spoken about with the same nutritional “ooos” and “ahhhs” as apples, which are rightfully regarded as a super-food. Still, a single pear has more fiber than an apple, comparable vitamin C, and only a few more calories and carbs. When picking pears, you want a pleasant fragrance and some softness at the stem end. Some brown discoloration is fine. Ripen them at room temperature in a loosely closed paper bag.
With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and mascular degeneration: If only the “colada” part of the equation were as healthy.
Add some frozen mango to your next smoothie. Packed with vitamins A and C, mangoes add a healthy dose of beta-carotene, which may help prevent cancer and promote healthy skin.
Eating watermelon could help your heart. Watermelon has high content of citrulline, a nutrient your body converts to arginine. Can’t manage six cups? Smaller amounts help, too. If you’re thirsty, watermelon works wonders in replenishing lost fluids for the body. Watermelon will keep you cool, hydrated, satiated and healthy. Melons contain lycopene that protects your skin against sun damage, and they’re a good source of vitamins A and C.
Ounce for ounce, coconut contains even more saturated fat than butter–119 percent of your recommended daily intake, per cup. Still, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease.
With about a full day’s worth of vitamin C, a medium-size papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas also reduce inflammation throughout the body, lessening the effects of asthma. Native to Central and South America, papaya is the best-known source of papain, an enzyme so efficient at breaking down protein that it’s used commercially to tenderize meat. Cut the fruit in half and scoop out the juicy flesh, or grind up the seeds and use them as a black-pepper substitute.
Guava is an obscure tropical fruit that’s subtly acidic, with sweetness that intensifies as you eat your way to the center. Guava has a higher concentration of lycopene, an antioxidant that fights prostate cancer than any other fruit or vegetable, including tomatoes and watermelon. In addition, 1 cup of the guava provides 688 milligrams of potassium, which is 63 percent more than you’ll find in a medium banana. And guava may be the ultimate highfiber food: There’s almost 9 grams of fiber in every cup. The entire fruit, from the rind to the seeds, is all edible and nutritious.
Seek out unblemished berries with a bright-red color extending to the stem, and a strong fruity smell. They’re neither hard nor mushy. Ideal storage: Place unwashed berries in a single layer on a paper towel in a covered container in your refrigerator.
By: Umaru Maryam Hadejia