These four fruits are very beneficial in preventing dehydration in summer

Watermelon

Watermelon reduces bad fats in the blood and ensures protection of the heart, and is also effective in relieving constipation

Watermelon contains about 92 percent water. It contains 6 to 7 percent sugar and minimal protein. Every 100 grams of watermelon contains 22-25 kilocalories. It is a good source of fiber. Watermelon reduces bad fats in the blood and ensures protection of the heart, and is also effective in relieving constipation. The risk of prostate cancer, colon cancer, and lung cancer is reduced. Watermelon contains sufficient amounts of beta-carotene. Its vitamin B complex ensures skin health. Its choline helps increase the brain function of children. Vitamin C acts as an antioxidant.

Caution: Feeding too much watermelon to children can cause stomach upset. It is also better for kidney patients not to eat watermelon due to excess potassium.

Black Berry

Jam is effective in controlling diabetes, increasing digestion and immunity, and reducing the risk of heart disease

Jam is about 82 percent water. Every 100 grams of jam contains about 50 kilocalories. The sugar content is about 10 percent. It contains sufficient amounts of iron, calcium, vitamin C, vitamin B, magnesium, and potassium. Jam is effective in controlling diabetes, increasing digestion and immunity, and reducing the risk of heart disease. This fruit, rich in iron, vitamin C, and antioxidants, brightens the skin, increases hemoglobin, and helps relieve constipation. Its anti-inflammatory properties keep blood pressure normal and help the arteries function properly.

Caution: Jam should never be eaten on an empty stomach. Ripe jam should be eaten. Thalassemia and kidney patients should consult a doctor if they want to eat jam.

Melon

Melon is about 90 percent water. 100 grams of melon contains only 15-18 kilocalories. Vitamin A, C, potassium, folic acid and its high fiber content help control blood pressure and increase skin radiance.

Caution: Mixing sugar or jaggery will deprive you of the full nutritional value of melon. Since it is high in potassium, eat less if you have kidney problems.

Palm kernel

Palm kernels are about 80-90 percent water. Sugar content is 8-15 percent. 100 grams of palm kernels contain 30-50 kilocalories. Palm kernels are a good source of iron, phosphorus, vitamin A and vitamin B complex. Its fiber also helps in retaining water in the body. Its sodium and potassium replenish the body’s electrolytes. Its high fiber reduces the risk of colon cancer. Palm kernels are effective in protecting the liver. Its calcium and phosphorus strengthen the structure of teeth and bones.

Caution: Excess palm kernels can cause stomach upset. Potassium can increase if there is kidney problem.

Md. Iqbal Hossain, Senior Nutrition Officer, Chittagong Diabetic General Hospital