With the mercury level on rise, the scorching sun has the potential to drain us out completely. In summers our body gets dehydrated very soon so it is very important for us to eat that food which helps to keep our body dehydrated. In summers due to dehydration our body starts feeling low. So it is very important to take care during the hot season. When you remain outside and sweating much then risk for health problems such as dehydration, skin sensitivities and vitamin and mineral deficiencies. Nutrients of fruits are at their peak in the summer. There is variety of foods available in summer. Today we will let you know some healthy foods which you can eat in summers.
Summer foods to eat:
Zucchini is the part of summer squash family. Because zucchini contains a fiber called pectin. This fiber helps to increase heart health and lowering cholesterol.
Watermelon as its name implies this fruit is a hydration hero and fluids are exactly what you need when the heat is on. There is a higher content of water in watermelon which helps to keep your body cool and hydrated. Watermelon also contains lycopene which helps to protect skin cells from sun damage.
Orange is also best fruit in summers. Orange is rich in potassium which is crucial in the summer. During sweating our body lose potassium through sweat, which put you at risk for muscle cramps. But consumption of oranges replenishes your supply and keeps muscle cramps away. Oranges contain 80% water so few juicy slices of orange keep us hydrated during summer season.
Curd is very delicious to eat in summers. It also gives a coolant effect to the body. We can also use it in different variants such as we can make spicy buttermilk, sweet lassi. From curd we can also make raita which we can eat with our food. We can also use curd to make lip-smacking smoothies by adding some seasonal fruits.
Coconut water is considered as best summer drink. This is not so expensive drink. It is also available in almost all fruit shops and is loaded with essential vitamins, minerals and other nutrients. Coconut water has cooling properties that help you fight against the hot weather. It also prevents from cancer if you are drinking this on regular basis.
GREEN LEAFY VEGETABLES
Green leafy vegetables have numerous benefits. Green leafy vegetables contain high amount of water content so it is very beneficial if you are adding them to your daily diet. Over cooking of these vegetables is not good as it could cause loss of water content in them. You can eat half boiled green vegetables in summers to stay hydrated.
Onion is also providing cooling properties. Everyone should eat onion during summers as it protects you from sun stroke as well. Eating raw onion may ruin your taste, hence you can mix it with lemon and salt and prepare salads. You can eat onion by adding it in your vegetables, curries and raita. In red onions there is quercetin which is considered as a natural anti-allergen. So everyone must add onion to their food.
Lime water is also known as nimboo pani. This is the best another refreshing drink for summer. A glass of lime water provides many health benefits. You can have sweet lime water, you can add salt, a pinch of cumin powder to it to enhance its flavor. Lime water helps to keep you chilled and refreshed all day long.
RASPBERRIES & BLACKBERRIES
Blackberries and raspberries are great source of fiber. These berries are very high in vitamin C and have 8 grams of fiber per cup. These berries can be expensive off season but there are a lot of awesome qualities in the powerful little raspberry.
FIGS, PEAR AND APPLE
These foods are high in fiber too. As we know that keep the skin on apples and pears have the maximum nutritional impact. Be sure that before eating wash it properly either opt for organic apples. Two medium sized dried figs contain more than 1.5 grams of fiber.
If you really want to keep yourself hydrated then you can have green tea. When it is super hot outside then green tea is the perfect way to supplement your water intake. Green tea is also helpful in fighting with cancer and heart diseases. It helps to lowering cholesterol, reviving your metabolism and even keeping dementia at bay. And if you don’t like to drink hot cup of tea in summers then try the cooler temp but don’t compromise with its nutritional benefits.
DARK LEAFY GREENS
Dark leafy greens help to save your skin. Carotenoids in orange and dark green foods which our body converts to vitamin A, protects the skin from sun damage. It helps to decrease sensitivity to UV light and mend flaky and dry skin. You should eat high carotenoid sources like carrots, apricots, cantaloupe, watermelon, pink grapefruit, salmon, egg yolks, milk and tomatoes to make an even healthier meal.
Nuts help to lower bad cholesterol levels. So you should eat handful of almonds, cashews and peanuts to get your fill of monounsaturated and polyunsaturated fats.
Avocado is one of the best foods to eat because it is good for the heart and overall wellness. Avocados are healthy source of monounsaturated fat.
Mint contains higher benefits and is not much expensive. You can add mint in curd, chaach or in raita to get more benefits. You can also prepare mint chutney which is common thing prepared in almost all Indian houses. Mint helps to give you a refreshing effect. Mint is also good for digestion, bad breath and for gum problems.
If you have constipation then cucumber is the best food for you. Cucumber is loaded with fiber. There is a high content of water in cucumber as well. In summers cucumber should add in food.
Cherries do not satisfy your sweet tooth only, these are loaded with resveratrol. Resveratrol is an antioxidant that packs some serious body-transforming powers. Cherries decreases the bad fat and increase metabolism and help you to burn more calories.
Salsa is also good food for summers. To make salsa you can add onion, tomato, lemon, green eaves as well. Salsa is pure nutritious food to eat.