Summer is the season when skin is most vulnerable to strong ultraviolet (UV) rays, which can lead to sagging, dark spots, and premature aging. At the same time, excessive sweating causes dehydration, leaving the skin pale and the body fatigued. Therefore, without proper care during summer, women can appear 4–5 years older after just a few months.

According to MSc. Dr. Le Thi Minh (Department of Nutrition, University Medical Center Ho Chi Minh City), fruits such as grapes, peaches, and durians are rich in vitamin C, anthocyanins, and potassium—nutrients that support collagen production and enhance skin immunity. Especially in summer, when metabolism is high, it’s essential to stay hydrated and maintain electrolyte balance.

A simple way to protect your skin and overall health is to add fruits rich in vitamin C and water content to your diet. Below are 5 “premium” fruits recommended for summer:

1. Grapes
   Rich in vitamin C and anthocyanins—two powerful antioxidants that brighten the skin and prevent premature aging. Grapes also contain iron, which helps improve blood circulation and naturally enhances skin radiance.
   Choose grapes still attached to their stems; if one grape is sweet, the whole bunch usually is. Soak grapes in a mix of water, a handful of tapioca starch, and a spoon of baking soda for about 10 minutes, then rinse to remove dirt and chemicals.
   

2. Durian
   Nicknamed the “king of fruits,” durian is loaded with potassium, magnesium, and iron—key minerals for women's health. Potassium helps regulate water and electrolyte balance, prevents osteoporosis, and enhances blood circulation, making it particularly beneficial for perimenopausal women.
   Opt for evenly shaped durians with soft spines and a mild aroma. Once opened, store the flesh in the refrigerator and consume within 24 hours for safety.

3. Peach
   High in both vitamin C and water content, peaches help whiten skin, hydrate, and boost summer energy.
   The natural sugars in peaches also provide a quick energy boost, ideal for those who often feel fatigued. Choose round-top peaches (female peaches), which are generally sweeter, softer, and juicier than pointy-top ones (male peaches). Consume within 3 days of purchase to preserve flavor.

4. Fresh Lotus Seeds
   A traditional summer delicacy, lotus seeds are not only delicious but also help cool the body and improve sleep quality. Ideal for those who often feel overheated, irritable, or suffer from insomnia—a common issue in summer.
   Refrigerate immediately after purchase to maintain freshness and nutritional value. Lotus seeds can be eaten raw, made into sweet soups, savory broths, or lightly fried.

5. Mirabelle Plums (Honey Plums)
   Dubbed the “Hermès of the plum world” for their high nutritional value and fragrant sweetness, Mirabelle plums are rich in potassium, iron, magnesium, anthocyanins, and vitamins. They help boost blood circulation, beautify skin, increase bodily fluids, and support cardiovascular health.
   Choose fruits with golden skin tinged with red, slight firmness when gently squeezed, and a light honey-like aroma. No refrigeration needed—can be enjoyed over 3–4 days while maintaining quality.

Note: Individuals with conditions such as diabetes or kidney stones should consult a specialist before consuming large quantities of sweet or potassium-rich fruits.