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5 Refreshing Fruits You Must Have During Summer

Last updated Dec. 22, 2017

Now that summer is here the hot months can be fun yet extremely hot! We all look for ways to beat the heat from air-cooled homes to imaginative water play. Long walks along the beach at sunset are revitalizing.

Plenty of water is important as it dehydrates our sun squelched skin. Another way to find refreshment in the heat is by eating fruit. It sounds rather simple but certain fruits seem made to quench an overheated body and replenish our fluids.

Fruits are a great way to provide our bodies with the needed vitamin boost in the heat and their juice rehydrates our over-taxed cells. Not only do they replenish our systems and refresh both body and soul, but they also improve our health in a deliciously cool way.

Try the five fruits below to help keep you and your family cool this summer and decrease the worry of illness associated with a lack of fluid intake in the summer heat. These fruits will also work for you to improve overall health and keep you feeling your best in the heat.



Oranges are perfectly refreshing in the heat of summer. They are more juice than pulp making them a handy and portable drink when one is needed. These healthy snacks combine the food and water on one delicious orb. They are a superb source of vitamin C.

They are also an excellent source of needed dietary fibre. In one orange you also receive healthy doses of multiple B vitamins along with vitamin A, pantothenic acid, and folate. Calcium, potassium and copper are also included in impressive amounts for great health in the heat.

Oranges come in different varieties with different acidic contents and variations of sweetness. Choose the one that is right for you and your system then eat them all throughout the summer to help keep you refreshed and hydrated.



These little berries are packed with benefits to help keep us refreshed in the heat and healthy all summer long. The vitamin content is quite extensive with A, C, K, and B6 on the list. The little dynamos also provide substantial levels of thiamine, niacin, riboflavin, and folate. They are also rich in minerals such as calcium, potassium, phosphorus, magnesium and sodium.

They contain healthy carbs and dietary fibre and are packed with antioxidants as well as a small amount of protein! Grapes have a high-water content that helps to replenish our fluids in the summer heat. They are a perfect snack as they are small, filled with water and vitamins and are highly portable.

Take a baggie or container with you as you go out for the day as a fun way to help you keep hydrated. Grapes have also been known to slow down the effects of ageing.

They also aid in treating constipation, indigestion, kidney disorders, fatigue, macular degeneration, bone health, and work to prevent cataracts in the eyes. They are also famous for treating asthma, controlling diabetes, curing migraines, and preventing heart disease!



There are different varieties of melons offered throughout the summer and they are a wonderful, natural way to replenish and cool down the body. Melons such as cantaloupe contain a high-water content which makes them excellently replenishes in the heat of the day.

They naturally cool us down and bring peace. Most melons also contain high levels of vitamins A, B, and C. They also contain high levels of potassium to help regulate blood pressure.

They also contain vitamin K, magnesium, and fibre. The melon is a berry and it can be found in all sizes. They are wonderful to feed the family and to eat throughout the day to keep us hydrated all summer long.



This juicy tropical fruit provides a wonderful refreshment by themselves or combined with other fruits. Pineapple provides a rich source of magnesium and vitamin C and B6. They also contain marvellous minerals, such as potassium, manganese, calcium, copper, magnesium and folate.

Bromelain can also be found in the pineapple. Fiber is also high on their list in both soluble and insoluble form. They can be eaten or made into drinks. They are incorporated into a wide variety of cuisine and are a popular source for refreshing summer fruits. The pineapple is versatile and can be served with the entrée, drink and dessert!

It is not very portable but when cut into spears, makes a wonderful snack for on the go. Not only is this fruit refreshing, it also provides a wealth of health benefits and has been celebrated for: treating arthritis, boosting the immune system, heals wounds, prevents cancer, aids digestion, treats colds and coughs, and improves eye, bone, and oral health.

It has also been known to improve blood pressure and blood circulation. What an amazing and refreshing fruit!



This fuzzy fruit is packed with nourishment from its impressive levels of vitamin C to its beneficial potassium and fibre content. They also contain vitamins E and K as well as niacin, folate, potassium, iron, magnesium, choline, zinc, copper, and manganese.

Peaches help the heart, they help the body fight cancer and improve eye health. They also have been known to reduce bad cholesterol associated with cardiovascular disease and fight obesity-related illnesses such as diabetes.

This is due to their bioactive and phenolic compounds and anti-inflammatory properties. Though they are dense, peaches also contain a large amount of juice that helps to replenish an overheated body.

Fruits are a beautiful way to help us stay hydrated throughout the long summer months. Grabbing the sugary drinks will not help to replenish needed fluid levels the way eating a well-fortified piece of fruit will.

Fruit intake along with the recommended daily amounts of water are necessary to help us all get through the heat, healthy and happy. Add these five fruits to your summer grocery list and incorporate them into your regular diet for a great tasting and fun way to keep your family and yourself cool and refreshed this summer.

If you have any further questions, contact us and we would be happy to help you.