Healthy Food Items to include in your Summer Diet
The soaring temperature in summers outside raises the internal body temperature thus increasing the heart rate and making the blood vessels to expand. And, when this blood is pushed outside towards the body surface for cooling, the muscles, brain and other internal; organs are not supplied with enough of blood. This causes heat strokes, heat cramps, severe headaches, diarrhoea, vomiting and in extreme cases it may even lead to death.
So drinking ample water is a must! Apart from that fluid with electrolytes should also be consumed daily. With summers in full swing, it is advised to include light and healthy fruits and vegetables to your summer diet.
Packed with nutrients like Vitamin K, Vitamin C, Magnesium, Riboflavin, B-6, Folate, Pantothenic acid, Calcium, Iron, Phosphorus, Zinc and Silica, Cucumber is a healthy food item to include in your salads during summers.
- Coconut Water
Due to the high concentration of fibre, coconut water helps cure indigestion. In addition to this, coconut water is also considered as a cure to a hangover, aids weight loss, controls high blood pressure, and helps to keep you hydrated on excruciating summers.
Watermelon is a good source of electrolytes which hydrates and replaces the minerals that are lost while sweating. It is also known to protect the skin against harmful sun rays. Also, keeping the body cool and hydrated stabilizes the mood and sharpens the memory.
Curd is cooling, soothing, nutrition and light and thus helps aid digestion, boosts immunity, releases anxiety & stress, promotes bone health, improves skin health, helps in weight loss. Including curd in your daily summer meals can also improve the absorption of vitamins and minerals from other foods.
- Green Vegetables
Lettuce, broccoli, mushrooms, raw spinach, kale, zucchini, hot peppers, bottle gourd, and pumpkin are some summer vegetables that are good for health. They provide protection against the sun’s heat, detoxify the body and reduces inflammation.
- Lime water
Lime is rich in Vitamin C and thus turns out to be really good for the skin. Drinking lemon water also helps get rid of the bad breath. Being rich in citric acid, lemon water prevents the formation of calcium stones in kidneys. Having lemon water daily in the morning also helps to clean your body. In addition to this, it hydrates the lymph system, treats constipation and balances pH levels.
Did you know that eating tomatoes can provide protection against the sun? Tomatoes contain lycopene antioxidant and protective mechanisms that can lower the risk of cardiovascular diseases, protects skin from UV damage, osteoporosis, and cognitive dysfunction such as in dementia and Alzheimer’s. Therefore tomatoes are healthy food for summer and a must-have in your daily diet.
Being rich in vitamins A, B, E and many minerals, corns are extremely high in fibre and thus helps in preventing various digestive disorders. Corn also contains lutein and zeaxanthin, the two antioxidants that are well known to protect from the harmful ultraviolet rays and lowers the risk of developing age-related macular degeneration.
- Iced Tea
From soothing stress to providing numerous minerals, iced tea is more than just a refreshing boost in summers. Having green tea regularly may also lower the risk of Alzheimer’s and diabetes. Also, it boosts anti-oxidants that helps fight cell-damaging free radicals in the body.
- Blackberries and Raspberries
Blackberries and Raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates. Having them every day reduces hunger and increases feelings of fullness which helps in managing food craving and further in maintaining weight.
Now that you know what to eat in summer, start including these healthy summer foods in your diet to soothe yourself under the sun and reap other health benefits.