Food items to eat in summers

The bright sunny days are back and with them, they will bring back the unbearable scorching heat that drenches your energy. What can you probably do to combat the blazing heat this summer? The answer is to stay hydrated and take a healthy diet rich in anti-oxidants, minerals and vitamins. However, it is not that simple because your busy schedule will always be a hindrance.

People often tend to go for consuming mineral and vitamin supplements such as Revital, Lycogold, Ensure Plus, Orofer xt, Multivite Fm etc. to meet their energy needs and stay healthy. But the best way is to consume food items that can naturally provide you with all the nutrients. Mentioned below are some of the food items that you can inculcate in your diet in summers to stay hydrated and energetic all the time.

Blueberries

Blueberries are a rich source of antioxidants. The fruit not only helps to keep you energetic but also helps to boost immunity. Having a blueberry smoothie in the morning can help you stay active the entire day.

Cantaloupe

Cantaloupe is a fruit with high water content therefore, can help you stay hydrated. Also, the summer fruit is composed of a high level of vitamin C and helps patients suffering from heart related-ailments to reduce the risk of having a stroke.

Figs

Figs are enriched with Phytosterols, type of organic compounds found in plant membranes. These compounds resemble cholesterol present in the human body. Because phytosterols are structurally similar to cholesterol, they help to keep cholesterol levels in check.

Grapes

Red or purple grapes comprise of resveratrol, which belongs to a class of compounds called polyphenols. These compounds have antioxidant properties, which protect the body against various health risks such as cancer and heart disease.

Kiwi

Kiwi has just 56 calories and is enriched with 20 per cent more antioxidants and vitamin C than an orange. Kiwi is also a good source of potassium and is a good way to stay hydrated all summers. Eating one kiwi every day can help you beat the sweltering summer heat.

Lemons

Lemon is an acidic fruit and a taste enhancer. Lemon is rich in vitamin C which is very good for the skin. Lemon also adds refreshing effect to anything to which it added. Drinking lemon water regularly improves the immune system and helps to remove toxins from the body. Drinking lemon water helps to maintain the acid balance of the body and helps to hydrate the lymph vessels.

Mangoes

Mangoes are the king of fruits and one of the most loved summer fruits. Mangoes are enriched with vitamins A, B 6 and C along with fiber. Therefore, consuming mangoes can also be one of the ways to stay healthy this summer.

Peaches

Peaches are loaded with vitamin A and C the antioxidant beta-carotene, fiber, and potassium; they also contain essential minerals and healing antioxidant properties. Peaches have a lot of dietary fiber and can help you aid in weight loss.

Pineapple

Pineapple is a rich source of vitamins and anti-oxidants and is composed of bromelain, an enzyme with potent anti-inflammatory powers. Pineapple can help to boost immunity and keep you active all around this summer.

Raspberries

Raspberries contain a good amount of protein, dietary fiber and carbohydrates. The fruit is cholesterol-free, low in sodium and fat and is a good choice for diet conscious people. The fruit contains high levels of assorted minerals and vitamins. Potassium present in the fruit helps to maintain healthy blood pressure.  Raspberries when consumed in summer help to keep the body energetic by providing sufficient antioxidants.

Strawberries

Summers may leave you dehydrated and lethargic but strawberries can help you stay active. Strawberries are an excellent source of vitamins K and C as well as provide a good source of folic acid, potassium and manganese. Strawberries also contain a significant amount of phytonutrients and flavonoids which give them their bright shiny red colour. Strawberries also help to fight the digestive system related ailments and skin related problems.

Watermelon

Watermelon is the favourite fruit of almost everyone; the fruit has all the properties that can help you stay fit and rejuvenated all summer. The juicy watermelon has high water content and contains citrulline which is an amino acid that gets converted to arginine, which further relaxes blood vessels, thereby improving the flow of blood.

Tomatoes

The bright red tomatoes that you use to dress your salads or use as a filling in the sandwiches are one of the best fruits to be consumed in summers. Tomatoes contain lycopene which is an antioxidant and is very easily absorbed by the body.  Consuming tomatoes can significantly help you stay protected from the harmful ultraviolet rays of the sun and help to reduce the redness which is caused due to sun damage.

Salmon

Having salmon can provide the best form of fats that are needed by the body. Salmon is also a rich source of omega-3s and helps to maintain the healthy layer of fat present underneath the skin, thereby preventing skin damage and ageing.

Cucumber

Cucumber is one of the best ways to stay hydrated in summers. A cucumber has fibres and helps to alleviate constipation. The minerals, magnesium and calcium present in cucumber help to keep the blood pressure low. Consuming a significant amount of cucumber in a day can help you stay well hydrated and fight the hot summers.

Curd/ Yoghurt

Summers bring along with them dehydration and digestion problems. Curd and yoghurt are probiotics which contain a significant amount of good bacteria needed to keep the gut and intestines healthy. Also, a glass of buttermilk made from curd helps to maintain body temperature. You may also add fruits to curds to make it tastier and help you stay cool in this summer.

You have been waiting for the summers to arrive and they are finally around the corner. Do not let the sun, hinder all your plans. Eat the right food and beat the summer heat.

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