Top 12 Effective Sun Protection Tips Using Fruits

1. Green Mango

Mango has been hailed as the 'king of fruits' for centuries in many Southeast Asian countries. Mangoes originated in South Asia and Southeast Asia, with the scientific name Mangifera indica. Mango is one of the fruit crops. When ripe, mangoes will vary in color (yellow, orange, purple...) and size.

According to traditional medicine, all mangoes in Vietnam can be used as medicine. The effect of ripe mango in treating diseases is to stop bleeding, diuretic, treat bleeding coughs, intestinal bleeding, toothache, menstrual cramps, and expel tapeworms... Mango is a fruit rich in vitamin C, especially when it is still green. Mango is considered a sun protection remedy because it is rich in vitamin C, which has anti-inflammatory effects, boosts the immune system, and prevents summer heatstroke. Mango juice not only has beauty effects but also helps cool down and replenish water for the body. When ingested, mangoes help prevent the body from losing water and electrolytes. You can eat green mango in salads or soak them with a little salt and chili powder, then eat them after about 30 minutes to effectively prevent sunstroke.

2. Watermelon

During scorching hot days, besides enjoying refreshing dishes, many people actively purchase various juicy fruits to quench their thirst in the summer heat. Watermelon is undoubtedly a top choice for cooling down during the summer. Eating watermelon in the summer brings a sweeter taste and provides the body with numerous nutritional benefits. According to former senior lieutenant, general practitioner Bui Hong Minh (Vice President of the Ba Dinh Traditional Medicine Association, Hanoi), in traditional medicine, watermelon, with its sweet taste and cooling properties, effectively relieves thirst, sunstroke, restlessness, promotes urination, treats hangovers, stops rectal bleeding, and alleviates mouth inflammation. Watermelon rind, with its sweet taste and neutral properties, acts on the spleen and kidneys, similar to the pulp, can be thinly sliced, dried, or ground for gradual use. Watermelon not only helps detoxify and quench thirst but also promotes digestion and bowel movement. Watermelon is rich in nutrients such as glucose, fructose, propionic acid, alanine, glutamic acid, arginine, phosphoric acid, malic acid, salts, carotene, vitamin C... all beneficial for preventing sunstroke.

This fruit has many beneficial effects: It relieves thirst, cools the body, promotes urination, and most importantly, helps cure sunstroke. During intense sunny weather, when the body feels hot and uncomfortable, or urination is infrequent, eating a few pieces of cool watermelon will help you forget about the fatigue. You can also make watermelon juice: Add 1 teaspoon of sugar, 1 teaspoon of lemon juice with 100ml of water into a blender. Add watermelon and blend until smooth. Add some crushed ice and blend with the watermelon. Then strain the smoothie through a sieve to make it smoother. This syrupy drink will help you beat the summer heat.

3. Coconut Water

Coconut is a common plant in the southern and central regions of Vietnam. Coconut water is a refreshing and nutritious beverage for the summer. Coconut meat and coconut water are present in many popular dishes of our people, especially in the South. Coconut oil is widely used in industry, pharmaceuticals, and food... It is also a very effective medicinal product. Young coconut meat contains: Complete protein, lipid, glucide, cellulose, vitamin B1, vitamin B­2, vitamin PP, vitamin C. Mature coconut meat contains complete protein, lipid, glucide, cellulose, vitamin B1, vitamin B­2, vitamin PP, vitamin C, fatty acids. Coconut water contains protein, lipid, inorganic substances, carbohydrate, Ca, P, Fe, many amino acids, and B vitamins. On the other hand, coconut water contains an appropriate amount of salt, protein, and carbohydrates, so it helps the body reduce thirst, cool down, and effectively protect against the sun. The electrolytes in coconut water are easily absorbed by the body, helping to maintain water levels in the body, blood pH levels, and muscle function. Minerals and electrolytes also help prevent cramps or muscle contractions. Therefore, coconut water is considered a natural sports drink with few calories and no caffeine. Coconut water contains no fat, no cholesterol, and has a naturally sweet taste that effectively quenches thirst.

In addition, high-quality amino acids in coconut water support muscle building after exercise, bone development, hair, skin, and antibody production. In particular, coconut water also contains many B vitamins, vitamin C, supporting cell function maintenance, immune system enhancement, and metabolism, including vitamin B9 (Folate) essential for cell differentiation, red blood cell production, especially in infants and pregnant women. Moreover, coconut water is evaluated as very effective in reducing nausea. For those suffering from dengue fever, malaria, or other diseases causing nausea, you can drink coconut water to stabilize your stomach.

4. Pumpkin

In pumpkin, there is a high iron content, mineral salts, rich in vitamins and good organic acids for the body. Pumpkin is not only nutritious but also helps prevent heart disease, cancer prevention, weight loss support, anti-aging skin, good for the digestive system, good for the skeletal system. Pumpkin is also very rich in tryptophan - a protein component that nerve cells often use to synthesize serotonin (a chemical component that has an uplifting effect). People who adhere to low-energy diets need to eat pumpkin. The reason is that dieting often leads to a lack of tryptophan, causing fatigue, memory loss, or uncontrollable anger. In addition, pumpkin is also a very low-energy food. In the pumpkin fruit, there is a lot of beta-carotene. It is an ingredient that helps protect the health of the skin. After entering the body, beta-carotene is converted into vitamin A, which is essential for the recovery and development of skin tissues.

In addition, according to Traditional Chinese Medicine, pumpkin also helps reduce heat and is effective in preventing sunstroke. Dishes with pumpkin such as: Cooking pumpkin soup to cool down, pumpkin juice, pumpkin sweet soup all have good effects. Pumpkin with delicious aroma in daily meals has created an indispensable position in the Vietnamese culinary menu. Besides, pumpkin is nutritious and brings health benefits that you may not know. In pumpkin, there is a lot of beta-carotene, an ingredient that helps protect skin health. Beta-carotene converts into vitamin A - a substance essential for the recovery and development of skin tissues.

5. Cucumber

Cucumbers are cultivated in many parts of the world due to their versatility. They come in various sizes, shapes, and colors. Cucumbers are rich in water, fiber, vitamins, and many other beneficial nutrients. They contain up to 90% water. Additionally, they provide a wide range of vitamins, minerals, and natural compounds essential for daily intake: Vitamin C, fiber, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folic acid, vitamin C, calcium, iron, magnesium, phosphorus, potassium, zinc... In Traditional Chinese Medicine and according to scientific research, cucumbers, also known as cucumbers, have cooling and bitter properties that help the body reduce heat. Consuming cucumbers daily in summer is considered a very useful choice. Cucumbers promote water excretion, lower cholesterol levels in the body, and prevent sunstroke. They are a superior food with heat-clearing and detoxifying effects. Fresh cucumbers are excellent for cooling and detoxification. Cucumbers also have a laxative effect and can alleviate intestinal pain. For those suffering from constipation or bloating, consuming cucumbers in summer is highly recommended. Cucumbers promote water excretion and lower cholesterol levels in the body. Moreover, cucumbers contain plenty of water and electrolytes, making them effective in preventing heatstroke. Enjoy plenty of cucumbers in the summer to prevent sunstroke.

6. Mung Beans

Mung beans are known for their highly effective cooling and detoxifying properties. Its main components include protein, starch, fat, and fiber. Mung beans contain vitamin E, B1, B2, B3, B6, C, precursor of vitamin A, vitamin K, folic acid, and minerals including Ca, Mg, K, Na... It detoxifies, regulates the skin, and is both nourishing and cooling. Traditional Chinese Medicine has long considered mung beans as an ingredient, a remedy for cooling the body.

When you're feeling tired from work or walking under the hot sun, it's advisable to drink a glass of mung bean tea or mung bean water. It will help alleviate sunstroke and related ailments. Additionally, mung beans alleviate fatigue after spending energy outdoors in sweaty conditions. Mung bean soup or mung bean tea is a favorite during hot summers due to its anti-inflammatory properties, helping you prevent heat shock, body temperature rise, and dehydration... Studies on animals have also shown that the antioxidant compounds vitexin and isovitexin in mung beans may protect cells from heat shock damage. While mung beans can help prevent heat shock, it's still essential to drink plenty of water in hot weather. Adequate hydration remains a critical factor in preventing summer illnesses such as heat shock.

7. Peach

Peaches aren't just a favorite fruit in summer, but also an effective sunstroke remedy. The phenolic compounds in peach skin and flesh help maintain low levels of bad cholesterol and stimulate beneficial cholesterol in the body. Hence, eating peaches helps reduce the risk of heart diseases and maintains good cardiovascular health. Peaches aid digestion, improve blood circulation, and have a laxative effect. The potassium in peaches is an excellent kidney cleanser, reducing the chances of kidney inflammation or kidney stones. Potassium, combined with other vitamins in peaches, promotes good kidney and liver function. Therefore, you should drink peach juice to cleanse the intestines, improve kidney function, and eliminate excess toxins from the body.

In addition, eating peaches regularly in summer not only provides hydration and sunstroke prevention but also treats ailments such as: bloating, indigestion, and constipation... Peaches are fruits with a refreshing, laxative, blood circulation-boosting effect. Eating plenty of peaches is beneficial for treating symptoms like thirst, restlessness, blood stasis, constipation, and difficulty urinating. Rinse, peel, and consume 2-3 peaches per day, each time consuming 1-3 fruits. Use them for heat discomfort, sunstroke, dehydration, and thirst.

8. Bitter Gourd

Bitter melon, also known as bitter gourd or bitter squash, is renowned for its health benefits despite its bitter taste, making it a favorite among many. Its remarkable health benefits stem from its rich content of vitamins and minerals such as protein, lipids, carbohydrates, calcium, potassium, magnesium, and iron. The high vitamin C content in bitter melon enhances body immunity, exhibits strong anti-inflammatory properties, and prevents and destroys cancer cells. It also helps reduce blood sugar levels, making it highly effective in treating diabetes. Regular consumption of bitter melon improves digestive health, promotes diuresis, supplements blood, enhances blood circulation, and stabilizes heart rhythm.

Bitter melon is a cooling food with excellent heat-relieving properties and helps alleviate fatigue. Due to its distinct bitter taste, bitter melon inhibits the body's heat-regulating process, making it an optimal heat-relieving agent. Ripe bitter melons, with their red-orange color and mild bitterness, are beneficial for the liver and gallbladder. Patients with hepatitis or jaundice should consume bitter melon regularly, as it can also treat hemorrhoids caused by excessive heat in the intestines. Bitter melon is also effective in treating various other conditions such as heat-induced gastric pain, dysentery, low-grade fever, vomiting, and diarrhea. Nutritionists recommend increasing consumption of bitter melon in summer to improve health and effectively prevent sunstroke. You can easily incorporate bitter melon into your daily diet by juicing, adding to soups, or stir-frying...

Lemonade is an incredibly refreshing drink during hot weather because lemons are very rich in vitamin C. It helps you alleviate symptoms such as dizziness, headaches, and nausea. Furthermore, it prevents fever, measles, and seasonal acne. Vitamin C in lemonade strengthens the immune system, guards against colds and flu. Lemons are a staple in almost every kitchen. In traditional medicine, lemons support the treatment of many common ailments. According to research, regularly drinking lemonade helps boost health and treat certain illnesses. Nutritionist Michele Chevalley Hedge states that lemonade also enhances the body's iron absorption ability, which is essential for a healthy immune system. Chevalley explains, 'Vitamin C can enhance the accumulation of non-heme iron, a plant-based iron source, by four times.' You should prepare a glass of lemonade to supplement vitamin C when out in the hot sun. It's highly effective in preventing sunstroke. Lemons are rich in vitamin C, so you can alleviate dizziness and nausea often experienced on scorching summer days. Additionally, lemonade prevents fever, measles, and seasonal acne. Cut a lemon in half, squeeze out the juice, add boiling water to cool, and drink. You can add sugar and salt to taste. It has excellent cooling, sun protection, and thirst-quenching properties.

Banana is rich in essential nutrients, including: Manganese, potassium, and vitamin C, B6... One banana provides 105 calories, 27 grams of carbs, 3 grams of fiber, 0.3 grams of fat, 1 gram of protein. The vitamin A, C in bananas can enhance and improve eye health. Additionally, the beta-carotene, lutein, vitamin E components of bananas also help prevent oxidative stress in the eyes, preventing macular degeneration. Studies have shown that after about 24 hours of eating bananas, the body will increase mercury excretion by up to 150%. Therefore, you should supplement this type of food for children early on to have healthy eyes. Moreover, the pectin in bananas helps detoxify very effectively.

In particular, sodium chloride and potassium in bananas play a crucial role in controlling body temperature. These minerals can be lost when we sweat. So on hot days, you should actively eat bananas to prevent sunstroke. Additionally, bananas contain plant compounds that can reduce stress, inflammation, and prevent the risk of chronic diseases. In the scorching summer, let's eat bananas regularly to maintain good health!

Apples are among the most nutrient-rich foods, packed with vitamins and proteins... so you can eat them daily to boost your health. Apples also contain plenty of fiber, antioxidants, and vitamin C, which enhance immunity, increase resistance, and fight aging, protecting heart health. Apple flesh contains pectin - a soluble fiber. Pectin effectively reduces bad cholesterol in the body by lowering low-density lipoprotein (LDL). This will help reduce the risk of atherosclerosis and heart disease effectively. Moreover, this substance also helps to relieve sunstroke very effectively.

In addition, apples have many other health benefits that you may not know. For example, they prevent Alzheimer's and cancer, reduce the risk of diabetes, lower bad cholesterol, and improve the immune system... They contain many nutrients beneficial to human health. According to many studies, you should eat an apple a day to help your body fight against many dangerous diseases. Because in apples, water accounts for up to 84% and many other nutrients have a cooling effect on the body.