Summers are the best time for Kids to have fun without any worry of school. But due to high-temperature Kids need more care. Keeping Kids indoor to avoid heat stroke is not sufficient in peak summer; parents have to take care of proper nutrition of kids to enjoy summer comfortably. In summer there are lots of food options available which not only give nutrition but also work as excellent coolers.

Let’s check which foods are best for kids in summers.


Summer Food, Curd

Curd is rich in Minerals (calcium, phosphorus, potassium, zinc), Protein and Vitamins (Riboflavin, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin A) which make curd a tasty and healthy coolant. It is a good source of probiotics which acts as an immunity booster, reduces bad cholesterol and improves metabolism.

Curd can be used in different ways as per Kids taste. We can make Butter Milk, Raita and Kids also love sweet curd. We can make frozen yoghurts by blending curd with fruits and it is very delicious and Kids love it.


Summer Food, Watermelon

Every Kid loves juicy and cooling watermelon. Watermelon is one of the best summer fruit. It is about 92% water which is rich in nutrients like Vitamin A, Vitamin B6, Vitamin C, lycopene, antioxidants and amino acids. Watermelon has very low calories about 40 calories per cup, zero fat and low sodium.

Watermelon can be given to kids as Juice and Fruit and also can be consumed with curd to make delicious yoghurt.


Summer Food, Cucumber

The saying ‘cool as a cucumber’ best suit to cucumber as it is rich in Water, Vitamin B, Fiber, flavonoid and electrolyte and it one of super coolant for summers. It is popular as Green Salad. It is a great mid-meal snack in summers and children love it.

Parents can give it children as Salad or can couple it with yoghurt.

Coconut water:

Summer Food, Coconut Water

Coconut Water is one of the best coolants for the summers. Coconut is rich in Potassium, electrolytes, nutrients and easily digested carbohydrates. It hydrates & cool body and metabolism active. Kids and elders both love it which make it an ideal mid-morning snack.

Lime Water/Nimbu Pani:

Summer Food, Lime Water

Lime Water is one of the greatest coolants. Lime water is favourite of every Kid & elders due to its tangy taste. It is rich in Vitamin C. Lime boost the immune system and cleanse the body. It is a great source of instant energy.


Summer Food, Tomato

Tomatoes are natural sunscreen for the skin. It is enriched with Vitamin A and Lycopene. Tomato prevents tanning and reduce skin pigmentation. It also helps in the prevention of skin diseases.

Tomatoes are loved by all Kids and can be served as chilled tomato soup, eat as raw salad or juice it up with vegetables.

Tomatoes have a fun fact that scientifically these are classified as a fruit and not a vegetable and it is true.


Summer Food, Muskmelon

Muskmelon is a great summer fruit like watermelon and favourite of kids. Musk melon is rich in Vitamins (Vitamin A, B6, C), Minerals (Sodium, Folic Acid, Calcium, Magnesium, Potassium), Carotenoids and other lots of nutrients. Muskmelon can be eaten raw or can be consumed as a juice.

Green Mango Water / Aam-Panna:

Green Mango pulp is mixed with chilled water, salt and sugar to make a tasty drink in summers. It is commonly called Aam-Panna in India and is one of the favourite drink of Kids in summers. Green Mango Water / Aam Panna is rich in Vitamins (A, B1, B2, C), Minerals (Calcium, Potassium, Magnesium, Sodium, Iron) and lots of other nutrients. With these properties, Green mango water is best summer coolant.


Summer Food, Onions

Onions are the best coolant for summers and are a good source of Vitamin C, Fiber, Protein, Folic Acid, Minerals and lots of nutrients. Parents can give kids raw onions as a salad or can make onion parathas (stuffed onion parathas) to those kids who don’t like raw onions.

Mint Leaves/Pudina:

Summer Food, Mint Leaves

Mint is great summer coolant which has a fresh and crisp flavour. Mint provides lots of Vitamins(A, B-complex, C), Minerals and lots of other nutrients which make it super coolant for the summers. Mint is used in many forms like mint/pudina chutney, mint leaves are also used to garnish the dishes and chopped mint leaves are also used in buttermilk, raitas and salads. Mint can easily grow in small pots and doesn’t need a special area and condition to grow. So grow mint and enjoy the summers.

These are some super foods for Kids in summer which not only save them from summer effects but also provide good nutrients to kids. So enjoy this summer with Kids and these super cool foods.

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