A Consolidated List Of Indian Fruits By Season With Their Nutritional Benefits

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In today’s time, when most of the fruits and vegetables are available throughout the year, it’s difficult to distinguish between seasonal and non-seasonal. Seasonal fruits taste best and are high in nutrition. Knowing what’s in season can help you eat right.

Here is a consolidated list of fruits available in India with their season and nutritional benefits.

Raw Mango(Season:Mar-Apr)

Raw mango is one of the healthiest fruit available in the early summer. It is rich in vitamin C and vitamin A. It also contains a small amount of folate, vitamin k, vitamin E, and B vitamins.

Health Benefits:

Due to its high vitamin C content, it boosts immunity
It keeps your body cool
It treats digestive problems like constipation, indigestion, acidity, nausea, morning sickness.
It helps to keep the skin and hair healthy
It balances the hormones in your body
It flushes out toxins from your body and keeps the liver healthy.

Ripen Mango(Season:May-Aug)

This most loved summer fruit is available from mid-summer till the early rainy season. It is an excellent source of vitamin C. Apart from this it also contains several other nutrients like folate, vitamin A, B vitamins, vitamin E, vitamin K, magnesium, potassium, manganese, and phosphorus.

Health Benefits:

It boosts the action of the immune system against diseases.
It helps with digestion
It promotes healthy weight gain in kids.
It improves eye health and prevents heart diseases.
It helps to keep the skin and hair healthy

Watermelon(Season:Mar-Jun)

This red juicy summer fruit is available from March till June. It is high in antioxidants. It has many other nutrients including vitamins and minerals like vitamin C, vitamin A, B vitamins, magnesium, and potassium.

Health Benefits:

Due to its high water content, it keeps your body hydrated
It improves heart health
It prevents cancer
It has anti-inflammatory properties and protects your bone
It keeps your skin and eyes healthy

Grape (Season: Jan-Apr)

This pulpy juicy fruit is available from winter till the early summer. It is rich in antioxidants and contains a significant amount of vitamin K.

Health Benefits:

It improves heart health
Lowers blood pressures
It has anti-inflammatory properties
Keeps bowel movement regular and treats constipation
It keeps your skin and eyes healthy

Orange (Season: Nov-Apr)

Orange is available from pre-winter till the early summer. It is an excellent source of vitamin C and fiber. It also contains a small amount of potassium, folate, and B vitamins.

Health Benefits:

It improves heart health
It contains a high amount of citric acid and prevents kidney stone formation.
Because it is high in vitamin C and citric acid, it helps the absorption of iron and prevents anemia.

Pineapple (Season: Nov-Apr)

Pineapple is available from pre-winter till the early summer. It is an excellent source of vitamin C and manganese. It also contains other vitamins and minerals like B vitamins, copper, folate, magnesium, and potassium. It is rich in antioxidants.

Health Benefits:

It improves immunity
Helps with digestion
Reduce the risk of cancer
Ease inflammation in the body
Good for your skin and acts as a stress buster

Banana(Season: Jan-Dec)

This most popular fruit is mostly available in all seasons. It is a good source of vitamin B6, vitamin C, and potassium. It also contains a good amount of fiber.

Health Benefits:

It improves digestive health
It supports heart health
It is rich in antioxidants and helps fight off diseases
It reduces the risks of kidney diseases

Muskmelon(Season: Mar-Jun)

Muskmelon is available in the summer season from March to June. It is an excellent source of vitamin A and vitamin C. It also contains a good amount of fiber.

Health Benefits:

Due to its high water content, it keeps your body hydrated
It supports heart health
It is rich in antioxidants and helps fight off diseases
It may prevent cancer
It helps lower blood pressure
Improves skin health

Strawberry(Season: Nov-Apr)

Strawberry is available from early winter till early summer. Strawberries are rich in vitamin C and manganese.

Health Benefits:

It helps prevents heart disease
It helps reduce the risk of cancer
It prevents constipation
It reduces the risk of blood sugar spikes
Reduces the risks of high blood pressure

Jackfruit(Season: Mar-Jun)

This summer fruit is an excellent source of vitamin A and vitamin C. It also contains a significant amount of manganese, potassium, magnesium, and B vitamins. It provides a good amount of protein.

Health Benefits:

It protects against diseases
It improves heart health
It protects your skin from sun damage
It keeps bowel movement regular
It controls blood sugar
It may prevent cancer
It helps lower blood pressure

Pear(Season: Mar-Jun)

Pear is a good source of Fiber. It also packs in some good amounts of vitamin C, vitamin K, B vitamins, potassium, magnesium, and copper.

Health Benefits:

It aids digestion
It improves heart health
It prevents constipation
It reduces the risk of cancer and type2 diabetes

Indian Plum/Jamun(Season: Mar-Jun)

This summer fruit is loaded with vitamin C. It also contains a fair amount of iron, magnesium, and B vitamins.

Health Benefits:

It improves digestion
It helps in weight loss
It improves oral health
It manages diabetes

Lychee(Season: May-Jun)

Lychee is rich in vitamin C. It is also an excellent source of iron, phosphorous, potassium, copper, manganese, and B vitamins.

Health Benefits:

It enhances immunity
It aids digestion
It helps maintain blood pressure
It reduces the risk of cancer and manages diabetes

Apple(Season: Jul-Dec)

Apples are one of the most loved fruits. Although apples are available all year round, the peak season is from July to December. Apples are rich in fiber and also contain a range of other nutrients like vitamin C, vitamin K, vitamin A, vitamin E, potassium, and B vitamins.

Health Benefits:

It promotes good gut bacteria
It enhances immunity
It can help fight asthma
It is good for bone health
It helps manage blood pressure
It helps maintain blood pressure

Guava(Season: Sep-Feb)

Guava is an excellent source of vitamin C and dietary fiber. It also contains other nutrients like vitamin A, vitamin B6, potassium, and magnesium.

Health Benefits:

It aids digestion
It lowers blood sugar levels
It enhances immunity
It is good for your heart and skin
It helps prevent cancer

Pomegranate(Season: Oct-Feb)

Pomegranate is loaded with important nutrients. It is rich in vitamin C and vitamin K. It also contains several other nutrients like iron, magnesium, potassium, vitamin B6, and dietary fiber.

Health Benefits:

It reduces inflammation in the body
It helps fight breast cancer
It helps lower blood pressure
It helps fight bacterial and fungal infection
It improves heart health
It helps improve memory

Papaya(Season: Sep-Feb)

Papaya is extremely healthy and loaded with vitamin A and vitamin C. It also has a significant amount of folate, potassium, and dietary fiber. It also contains smaller quantities of some other nutrients like vitamin K, vitamin E, B vitamins, calcium, and magnesium.

Health Benefits:

It keeps your skin and eyes healthy
It prevents asthma
It helps prevents cancer
It aids digestion
It reduces inflammation in the body

Custard Apple(Season: Jul-Feb)

Custard apple is an excellent source of vitamin C, vitamin B6, and dietary fiber. It also contains iron, magnesium, calcium, potassium, and protein.

Health Benefits:

It boosts your mood and reduce the risk of depression
It improves eye health
It improves digestive health
It reduces inflammation in the body
It boosts immunity
It prevents high blood pressure

Sweet Lime(Season: Nov-Feb)

Sweet lime is a good source of vitamin C. It also contains several other nutrients like iron, calcium, vitamin B6, and fiber.

Health Benefits:

It improves immunity
It promotes digestion
It increases iron absorption
It improves skin and hair health
It prevents kidney stones

Kiwi(Season: Nov-Dec)

Kiwi is an excellent source of vitamin C. It also has a significant amount of potassium, vitamin B6, vitamin K, folate, magnesium, calcium, and dietary fiber.

Health Benefits:

It boosts the immune system
It improves digestion
It improves eye health
It helps treat asthma

Dates(Season: Nov-Dec)

Dates are the powerhouse of nutrition. They are an excellent source of fiber, potassium, magnesium, copper, manganese, iron, and vitamin B6.

Health Benefits:

It prevents constipation
It helps reduce blood sugar
It promotes brain health
It helps maintain bone health
It is rich in antioxidants and helps fight off diseases.

Besides the health benefits, fruits that are produced in season are better for the environment and easier on your wallet. Eating seasonally means your diet changes every month and you eat a variety of fruits throughout the year.