SUMMER NUTRITION TIPS | Food to eat in summers

Below is a list of fruits and root crops that are excellent sources of hydration, essential nutrients, antioxidants, and promote digestion.

Fresh fruits such as watermelon, berries, oranges, jackfruit, grapes, bananas, and mangoes.
Cucumbers, tomatoes, potatoes, beans, broccoli, spinach, and leafy greens.
Hydrating beverages include water, coconut water, buttermilk, and infused water with slices of fruits such as lemon, cucumber, mint, chia seeds, or fennel seeds.
Light proteins, such as grilled chicken, fish, eggs, tofu, or legumes.
Chilled soups and salads prepared with ingredients such as tomatoes, cucumbers, avocado, and herbs.

Foods to Avoid During Summer:

To prevent lethargy, fatigue, overheating, and digestive discomfort or bloating, it is important to avoid the following foods:

Spicy foods like deep-fried dishes, curries, rich sauces, and grilled meat.
Excessive caffeine and alcohol.
High-sugar foods include sugary snacks, desserts, and sodas.
Processed foods and salty snacks, including pickles.
Raw meats and seafood.
Heavy, large meals in one sitting.

The Importance of Hydration During Summer

In the scorching summer heat, staying hydrated is essential for maintaining energy levels and overall well-being. Dehydration can lead to symptoms like dizziness, headaches, and even heatstroke. Along with drinking water, including hydrating foods such as fruits and vegetables in your diet can make a significant difference. Water-rich foods like watermelon, cucumbers, and oranges not only quench your thirst but also provide vital electrolytes that help maintain the body’s fluid balance. Coconut water is an excellent choice as well, as it contains natural electrolytes like potassium and sodium that rehydrate the body efficiently.

Cooling Herbs and Spices

Adding cooling herbs and spices to your diet can also help the body cope with the summer heat. Fresh herbs like mint, coriander, and basil are not only refreshing but also have natural cooling properties. Fennel seeds and cumin seeds are excellent for digestion, helping to prevent bloating and discomfort. Incorporating these into infused water or salads can give a flavorful boost to your meals while keeping your body cool. Another spice to consider is cardamom, known for its ability to counterbalance the effects of spicy foods and promote digestion during the warmer months.

Healthy Snacks to Beat the Heat

When it comes to snacking, opt for lighter options that are easy to digest and won’t cause overheating. Fresh fruit salads, yogurt with chia seeds, or smoothies made from berries and bananas can be excellent mid-day snacks. If you’re looking for something savoury, hummus with cucumber or carrot sticks is a great choice. These snacks not only provide essential nutrients but also keep you satisfied without feeling sluggish in the heat. Avoid heavy snacks like chips or pastries, which can leave you feeling lethargic and bloated.

Exercise and Nutrition

During summer, it’s also important to adjust your diet based on your activity levels. If you exercise regularly, make sure to consume light proteins and hydrating foods to replenish energy and support muscle recovery. After workouts, a smoothie made with yogurt, spinach, and berries can be a refreshing and nourishing way to refuel. Always ensure you’re consuming enough fluids before, during, and after exercising, as the body loses more water through sweat in hot weather.