Ultimate Guide to 12 Seasonal Summer Vegetables That Supercharge Your Health
According to the Indian Meteorological Department (IMD), 52.9 degrees Celsius is recorded to be the highest temperature in Mungeshpur area of Delhi in India.
The summer season, especially in India, brings very hot weather that is why summer vegetables are needful for everyone. people are curious about beating the heat by eating seasonal summer vegetables against the heatwave. People stay at home and cure themselves by eating and drinking healthy food.
In this hot season, nature has blessed us with plenty of summer vegetables, which will help you to combat the heat. These seasonal vegetables not only cool your body but also provide the nutrients and vitamins that you lost during sweating. In this article, we’ll explore 14 summer vegetables that are not only amazing to eat but also full of health benefits.
List of 12 Seasonal Summer Vegetables
1. Cucumber (खीरा)
Cucumber, popularly known as kheera, is a hydrating vegetable. It is native to India and cultivated for more than three thousand years. Nowadays it is cultivated throughout the world. Cucumber is said to be dimond among summer vegetables. In Andhra Pradesh (India), yellow cucumbers popularity is used as chutney.
It usually grows from March to August. It is commonly eaten in every region of the entire India. It is mostly used in salads, raitas and juices.
In all summer vegetables, it contains a high quantity of water, almost 95%, so keeps humans hydrated and reduces heat. It is also rich in antioxidants, which helps skin nourishment. In addition to these, it helps in digestion and weight loss.
2. Bitter Gourd (करेला)
Bitter Gourd, natively known as Karela, is a medicinal vegetable and key source of natural nutrients. It is native to Africa and Asia including India.
It usually grows from April to June. It is commonly eaten in North and South India. It is popular for its use as herbal medicine. It is best eaten in seasonal summer vegetables.
Due to its bitterness, it contains a compound called charantin, which reacts as insulin, which lowers blood and urine glucose. It also acts as an anti-cholesterol, anti-cancer, anti-dementia, anti-bacterial, and anti-fungal agent, as well as an antioxidant and anti-inflammatory. The instant vegetable contains more than 60 phytomedicines active against more than 30 diseases, including cancer and diabetes.
3. Bottle Gourd (लौकी)
Bottle gourd, natively known as lauki in the northern part of the country and kaddu in certain parts of the country like eastern India, is a famous vegetable for its cooling and highly hydrating properties. It helps in cooling the body. It is indigenous to India and other parts of Asia.
It usually grows from March to June. It is widely consumed across the globe. It is popular for its louki sabzi, stuffed and soup.
It lowers the blood pressure, improves the liver, and controls heart diseases. Furthermore, it is good for digestion and weight loss. It is low in calories and high in fiber.
4. Okra (Lady Finger) (भिंडी)
Okra, natively known as Bheendi, is a popular summer vegetable for its unique slim texture. It contains high folic acid, due to which it is recommended for pregnant women to eat it. It is not native to India; ancient Egyptians cultivated okra about 2,000 years ago. However, it is widely eaten in India and other parts of the world.
It usually grows from April to July. It is commonly eaten in every region of the entire India. It is mostly cooked as curries, bhindi masala, and stir-fries.
It contains vitamin C and antioxidants that boost immunity. It also contains vitamin A and antioxidants. Okra also helps in sugar levels, heart beating and digestion. It also helps healthy vision and skin.
5. Tomato (टमाटर)
Tomato, natively known as Tamatar, is a key ingredient in almost every Indian cuisine, used in gravies, chutneys, soups and salads. India is known to be the second largest producer of tomatoes. It is native to the Andes mountains in South America and came to India in the era of the Mughals in the 16th century.
It usually grows from March to August. Tomatoes were once said to be poisonous in Europe. It is commonly eaten in almost every vegetable dish.
It contains vitamin C. A single tomato provides about 40% of the daily recommended vitamin C. It also contains antioxidants that boost skin and heart. It helps in digestion. It naturally acts as a detoxifier.
6. Eggplant (Brinjal) (बैंगन)
Eggplant, natively known as Bengan, technically berries, not vegetables, is known to be the king of vegetables in India. It is native to India and Southeast Asia. There are nearly 4000 varieties of eggplant worldwide.
It usually grows from April to August. It is commonly eaten in every region of the entire India. Its famous dishes are baingan bharta, stuffed brinjal curry, and fried brinjal.
It helps in reducing cholesterol levels, improving digestion, and supporting brain and heart functions working smoothly. It is also rich in antioxidants, which helps detoxification. In addition to these, it helps in weight loss.
7. Amaranth Leaves (Chaulai)
Amaranth leaves, natively known as chaulaee ke patte, are full of iron, which helps combat anemia. It is also known as a powerhouse of nutrients due to its ingredients like protein, calcium, fiber, iron, magnesium, vitamin B6, vitamin C, phosphorus, and folate. It is native to India and South America.
It usually grows from April to June. It is commonly eaten in every region of the entire India. Its famous dishes are saag (leafy green curry) or soups.
It is gluten free. It lowers cholesterol levels, blood pressure, and inflammation and eases pain for chronic conditions like diabetes and heart disease. It also has antioxidants that protect against cancer.
8. Pumpkin (कद्दू)
Pumpkins, natively known as kaddu, are a vegetable that is rich in beta-carotene, vitamins A and C, and antioxidants. It is also rich in magnesium and zinc. Some people also call it Sita-phal. It is one of the oldest vegetables, which has been eaten for more than 7500 years. It is actually native to North America and was introduced in India by European traders.
It usually grows from March to June. It is widely used by Indians for making a variety of dishes, including curries, soups, and desserts like halwa.
It is full of Vitamin A, which boosts the immune system. It makes eyes and skin healthy. It regulates blood pressure and maintains heart health.
9. Spinach (पलक)
Spinach, natively known as Palak, is a highly nutritious leafy green. It is rich in iron and vitamin content. The vegetable became famous after people and children watched Popeye cartoons. The vegetable is native to Persia (presently known as Iran) and was introduced 2000 years ago.
It usually grows from February to May. It is most popular in North India and eaten in dishes like parathas, paneer, saag, and soups. It is also famous in Punjab for Palak Paneer and Gujarat for Palak Thepla.
It contains iron calcium. Vitamin A, C and folate, which support healthy digestion, strengthen bones, and help blood formation. It also boosts immunity and heart.
10. Zucchini (तोरी)
Zucchini, natively known as toree, is technically a fruit, not a vegetable. It is famous for its versatile squash that is easy to cook and digest. The yellow zucchinis are often mistakenly chosen as gourds in India. The vegetable is native to America, but now it is grown throughout the world.
It usually grows from March to August. It is most popular in North India in dishes like stir-fries, curries, or stuffed dishes.
It is rich in vitamins and antioxidants, which is good for the heart, skin, and digestive system. It is low in caloric value.
11. Corn (भुट्टा)
Corn, natively known as bhutta, is a high-energy grain loved by all ages. It is native to North America and was introduced to India in the 16th century.
It usually grows from April to August. It is most popular in rural areas of India and is used for making corn on the cob, snacks, and makkai tori.
It is rich in fiber and antioxidants, which is good for regulation of digestion and low cholesterol among all summer vegetables.
12. Capsicum (शिमला मिर्च)
Capsicum, also called bell peppers, often known as shimla mirch because it was first grown in Shimla in India. In summer vegetables these are available in multiple colors like green, red, yellow, and orange. It is native to Central and South America and was introduced to India in the 16th century.
It usually grows from April to August. It is most popular in North India and eaten in dishes like parathas, paneer, saag, and soups. It is also famous for stir-fries, curries, and stuffed dishes.
It contains Vitamin C. It helps in immunity, helps in absorption of iron, and maintains healthy skin and heart.
Summer vegetables are essential for a healthy life in the hot season to beat the heat. From cucumber to Capsicum, we have provided you with vegetables that are full of vitamins, minerals, calcium, and much more.
Eating these Summer vegetables in the hot season not only strengthens you to protect you from heat but also the essence of these vegetables shall make you healthy and empower you in dealing with your blood pressure, sugar, digestion, immunity, and heart.
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