Are you eating right during the summer? These healthy summer foods can help to beat the heat

Extreme heat and humidity cause loss of appetite. Hence, it is critical to eat regularly to give your body proper nutrients to combat the heat and stay healthy. Maintaining a balanced diet and drinking plenty of water is imperative in hydrating your body and skin. 

Are you tired and exhausted from the scorching sun and humid days? How are you dealing with rising temperatures in the middle of the summer? With many parts of the country turning into a working oven for the majority of the day, the Indian summer can deplete your energy and leave you vulnerable to infections, vomiting, nausea, prickly heat, and low blood pressure. To beat the oppressive heat, most people get into the bad habit of binging on sugar-filled carbonated water and chemicals filled ice-cream. These sugary and cold snacks might quench your thirst for a short period but can harm your health.  

Extreme heat and humidity cause loss of appetite. Hence, it is critical to eat regularly to give your body proper nutrients to combat the heat and stay healthy. The meal should include summer vegetables such as squash, bottle gourd, cucumber, ivy gourd, and so on to make it easy to digest. Maintaining a balanced diet and drinking plenty of water is imperative in hydrating your body and skin. 

Here are some food items that are refreshing to eat during the summer heat, and are healthy for your body. 

Bottle gourd:- Known as a popular weight loss supplement, bottle gourd is high in calcium, magnesium, vitamins A and C, and folate. This superfood reduces high blood pressure, protects the heart, and is an excellent blood purifier. 

Leafy Salads: A mix of amaranth leaves, rocket leaves, basil, and other summer herbs should be tossed in a salad with a healthy yogurt dressing. Leafy greens, from kale and lettuce to sprouts, are high in carotenoids and form a nutritional powerhouse. Salads aid in protecting the skin from UV rays and healing dry skin.

 

Aam Panna: Are you experiencing indigestion, constipation, and chronic stomach issues such as Irritable bowel syndrome (IBS)? Two glasses of Aam Panna can aid in curing. However, it is recommended to prepare it at home with the right quantity of sugar and salts.  

Mint Lemonade: One glass of mint-infused water with a spoon of lemon juice aids in cleansing the liver, increases metabolism, and helps those who have a poor appetite.

 

Barley Water: Barley water is high in fiber. Two glasses of barley water per day with a drop of lemon or honey for flavour help in preventing constipation and controlling appetite. 

Watermelon: Since watermelons are so high in water content, they help regulate body temperature and aid in digestion while also keeping the stomach cool. Melons also help in weight loss because their high water content helps in quenching thirst and keeping the stomach cool.

Oranges: Oranges contain antioxidants that protect the skin from free radical damage, which is known to cause aging signs. Oranges are beneficial in preventing muscle cramps because the presence of potassium in this citrus fruit aids in replenishing potassium lost through sweat. 

Papaya: Papay is high in enzymes such as chymopapain and papain that aid in the breakdown of foods and protect the tissues. Hence, eating papaya an hour before or after a meal can help with digestion. Papayas are also high in Vitamin A and antioxidants which aid in eye health. Vitamin A is beneficial for corneas, while antioxidants prevent retinal degeneration. 

Mango: The king of fruits, mango is high in selenium and iron and therefore must be included in the diet during the summer. Eating mango will help you cleanse your skin from within, treat pores and give your skin a healthy glow. Mangoes are also high in fiber, which aids digestion and prevents many stomach diseases.

Pineapple: Pineapples are a good addition to the summer diet because they contain Bromelian enzyme, which aids in the digestion of fats and proteins. 

Summer is a season to enjoy nature’s bounty with easy access to seasonal fruits and vegetables. The produce section of supermarkets is brimming with various types of fresh produce, giving the option to choose organic fruits and vegetables, free of additives and chemicals. When craving something cool, reaching for a glass of fresh juice would be a healthy choice instead of ice cream or carbonated beverages.

About Author –

Dr. Naveen Reddy, Consultant Physician, Yashoda Hospitals – Hyderabad
MD (General Medicine)