7 wholesome summer smoothies to beat heat and energise your body
Summer brings scorching temperatures, dehydration, and cravings for light yet satisfying meals. One of the healthiest and most refreshing ways to cool down and nourish your body is through smoothies—they're quick to make, packed with nutrients, and perfect for breakfast, snacks, or even meal replacements.Here are 7 wholesome smoothie recipes that not only help you beat the heat but also leave you feeling full and energised.advertisement1. MANGO OATS SMOOTHIE: THE SUMMER KINGWhy it works: Mango is rich in vitamins A and C, while oats add fiber and keep you full longer.
Ingredients: 1 ripe mango, 2 tbsp oats, 1 cup milk (dairy or plant-based), banana, ice cubes.Blend tip: Soak oats in milk for 10 minutes before blending for extra creaminess.2. WATERMELON MINT COOLERWhy it works: Hydrating and ultra-refreshing, this smoothie is light yet satisfying.Ingredients: 2 cups watermelon (deseeded), a few fresh mint leaves, cup coconut water or plain water, a squeeze of lime.Best time: Post-lunch or mid-afternoon when you're craving something cool.3. BANANA PEANUT BUTTER PROTEIN BLENDWhy it works: Ideal as a post-workout drink or a breakfast smoothie. High in protein and good fats.Ingredients: 1 banana, 1 tbsp peanut butter, 1 cup milk, 1 tsp honey, chia seeds (optional).advertisementExtra tip: Add a scoop of protein powder if you're using it as a meal.4. SPINACH PINEAPPLE DETOX SMOOTHIEWhy it works: Green and clean—great for digestion and skin health.Ingredients: 1 cup spinach, cup pineapple, banana, 1 tsp flaxseeds, 1 cup water or coconut water.Benefits: Packed with antioxidants and fiber.5. BERRIES & YOGURT ANTIOXIDANT BOOSTWhy it works: Berries are low in calories, high in flavor, and loaded with antioxidants.Ingredients: cup mixed berries (fresh or frozen), 1 cup Greek yogurt, 1 tsp honey, cup milk.Perfect for: A cooling evening snack or light breakfast.6. PAPAYA GINGER DIGESTIVE SMOOTHIEWhy it works: Excellent for bloating and gut health—papaya contains natural enzymes.Ingredients: 1 cup ripe papaya, a small piece of fresh ginger, cup curd, cup water, a dash of cinnamon.Best consumed: After heavy meals or when you feel bloated.7. CHIKOO (SAPOTA) DATE MILKSHAKEWhy it works: Naturally sweet and filling—no sugar needed.Ingredients: 2 ripe chikoos, 2 dates (pitted), 1 cup milk, ice cubes.Great as: A healthy dessert smoothie.TIPS TO MAKE YOUR SUMMER SMOOTHIES MORE FULFILLINGAdd soaked chia seeds or flaxseeds for fiber and healthy fatsInclude a spoon of oats or nut butters for long-lasting energyadvertisementUse frozen fruits to make your smoothie instantly cold without iceTry yogurt or curd for a probiotic boostSweeten naturally with bananas, dates, or honeySmoothies are a delicious, nutritious, and hydrating way to get through the Indian summer. Whether you're looking for a detox, a breakfast fix, or a post-gym recharge, these smoothies are sure to energise your day and cool your system.Blend, sip, and chill this summer.
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Time of India
6 hours ago
- Time of India
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At the heart of this new paradigm, self-care, is rapidly emerging as a foundational pillar of India n healthcare ecosystem promising not only improved health outcomes, but also a more productive workforce, reduced healthcare costs and improved savings. There is no better time than now for the India's self-care/Care ecosystem. With a rising and informed middle class and increasing digital penetration, more Indians are prioritizing health not only in response to illness but as a lifestyle choice to keep health problems at bay or prepare for them proactively. Empowered by access to information, growing health consciousness, and digital tools, India's health and wellness market is expected to reach USD 256.9 billion by 2033 (IMARC), with demand for products and practices that support holistic preventive care/well-being/everyday care is on the rise. Self-Care: A huge opportunity, low adoption The global consumer healthcare (CH) market was valued at over USD 700 billion in 2024 (Source-IQVIA) and is growing steadily. Within this landscape, India is gaining prominence, ranking 8th globally and 3rd in the Asia-Pacific region in consumer health sales. The Indian consumer health market stood at USD 4.9 billion in 2023, growing at a strong 9.8% annually (Source-Nicolas Hall), with personal care and beauty, nutrition, patient care and OTC treatments to self-manage minor ailments and conditions emerging as key categories. Looking ahead, the global consumer market is projected to grow at a 6.5 per cent CAGR through 2030—India, by contrast, is expected to grow nearly double that rate at 12 per cent CAGR over the same period (IQVIA), indicating the massive growth potential of India. Despite this latent opportunity, India still has considerable ground to cover. Today, the Asia-Pacific region accounts for 60% of the world's population but just 9 per cent of global health spending, highlighting the critical need for greater awareness and improved accessibility of self-care solutions. In comparison, preventive health has gained momentum in global markets with telehealth, wearables, and health apps making self-care more accessible coupled with increased trust in pharmacies and OTC wellness solutions providing consumers with effective, affordable everyday products. As we move ahead, we see some distinct trends shaping India's consumer health/care/everyday economy In India, self-care is influenced by unique environmental and cultural factors. 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Business Standard
7 hours ago
- Business Standard
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