As the summer season is approaching, the need to include summer vegetables in our diet is all the more increasing. It helps us to avoid a number of diseases such as vitamin deficiencies, dehydration, skin allergies etc. Consuming these summer vegetables on the daily basis will make our body to feel at its best during the hottest months of the year. Here are soft of the most healthy and refreshing summer vegetables that you have to include in your diet.
1. Beans:
Bean is given the names French Beans and Green Beans in India. This vegetable is widely cultivated in Karnataka, Andhra Pradesh, Maharashtra and Tamilnadu. This is a wonder vegetable that thrives both in the backyard gardens of houses and also in the large agricultural fields. The beans are rich in fiber, protein and all other essential minerals. They help in promoting a very healthy heart and digestive health and they also help in controlling the blood sugar levels. Beans also helps in supporting weight management and are indeed a staple of the Indian cuisine. Beans taste great as stir fry recipe, and we can also sauté it with spices, coconut and curry leaves for a flavorful dish.
2. Bitter gourd:
Bitter gourd is locally known as Karela in the country and it grows very well in the warm and humid climates in the states of Andhra Pradesh, Maharashtra, and Karnataka. It has a distinct bitter taste that indeed adds a taste depth to the recipes. It is one of the beloved ingredients in the Indian cuisine for the inherent medicinal benefits it offers. It plays a major role in regulating the blood sugar levels and also aid in digestion process. In India, bitter gourd stuffed with spicy masala and still fried is a nutritious and delicious delicacy.
3. Bottle gourd:
Bottle gourd affectionately known as lauko or ghiya grows exceptionally well in the sun kissed areas of country. It is a staple for people in Bihar, Uttar Pradesh and Maharashtra as this vegetable is rich in water content. It is also rich in vitamin B and C and is rich in minerals like calcium, magnesium and other anti-oxidants. The vegetable enhances the hydration status of the body, promotes digestion and also supports weight loss. The vegetable is revered for its culinary adaptability and its gentle flavors.
4. Ridge gourd:
It is also locally referred to as Torai or turai and it grows in a warm and humid environment. It is mostly grown in many parts of India, such as Uttar Pradesh, West Bengal, and Tamil Nadu. It is low in calories but has a lot of fiber with vitamins C and A, as well as minerals such as iron and potassium. This is a seasonal vegetable that promotes digestion, immunity, and heart health. Ridge gourd has tremendous cooling properties and is thus used in Ayurvedic medicine. Its succulent flesh and mild taste make it a prime ingredient in curries and stir-fries.
5. Snake gourd:
Snake gourd is a treasured vegetable and is used in different ways such as soups, stews and side for roti and rice. It is popularly known as “chichinda”, and grows in some of the states of India, such as Kerala, Karnataka, and Andhra Pradesh. The vegetable has a low-caloric value and it is rich in fibre, vitamin A, C, E, and certain minerals, including calcium and magnesium. It is beneficial for digestion, bone health, and immunity.
6. Ivy gourd:
Coccinia grandis, commonly known as ivy gourd, is a lovely and healthy vegetable. This ivy gourd, known locally in India as tindora or kundru, grows well in various states including Kerala, Karnataka, and Maharashtra. It is low in calories but rich in fiber, minerals, and vitamin A and C. It aids in digestion, boosts immunity, and helps to maintain blood sugar levels. Interestingly, ivy gourd has also been used in traditional medicine for the treatment of diabetes. Tindora is widely used for making pickles, curries, and stir-fries due to its crunchy texture and subtly tangy taste.
7. Brinjal:
Brinjal is widely considered a versatile Indian vegetable. It has been linked to rich female ancestry in the Indian culinary culture. By the people of India, brinjal is referred to as baingan or eggplant, whereby it is grown and produced in major states such as Andhra Pradesh, Maharashtra, Karnataka, and many others. Brinjal is a low-calorie vegetable, and is also rich in fiber, vitamin C, Vitamin K, Vitamin B6, and minerals such as potassium and manganese. It helps in heart health and digestion and is used in making a range of recipes.
8. Cucumber:
In India, cucumbers are popularly known as kheera and kakdi. They grow in regions with warm temperatures and sunlight, such as in states like Maharashtra, Karnataka, and Punjab. It is a summer vegetable that is very famous for its water content and makes it quite hydrating and refreshing. Kheerakhera is low-calorie but high in vitamin K and antioxidant compounds, such as beta carotene. It helps to keep the body hydrated, help with digestion and are good for the skin.
9. Okra:
Lady’s finger or bhindi, as it is commonly known, finds great cultivation in states like Uttar Pradesh, Gujarat and Andhra Pradesh in India. Lady’s finger is also rich in fiber, vitamin C, vitamin K, and other important antioxidants. IT supports digestion, boosts immunity, and offers assistance in bone health. Interestingly, okra’s slippery consistency is because of mucilage, and this aids in digestion.
10. Pumpkin:
Cucurbita pepo, commonly known as pumpkin or kaddu or petha in India, grows very well in Maharashtra, Uttar Pradesh, and Karnataka. It is a very nutritious vegetable with vitamins A and C, fiber, and antioxidants. It helps in enhancing eye health, immunity, and digestion. Its sweet is versatile for savoury dishes-most curries-and sweets such as pumpkin halwa.
The summer vegetables in India are used in a variety of combinations to create culinary delicacies. They add a lot of variety to our cuisine and also bring about a number of nutritious benefits to our health. Most of them are available all through the year, and especially during the hottest season, to improve the overall health.
