Boost your health in this summer: Role of diet

Sheeba Sherin Charles*

Dietitian, Kauvery Hospital, Heart city, Trichy

*Correspondence: [email protected]

Background

Summer season with its scorching heat calls for special attention to the human body, for many reasons. The summer season in India is from April to June and is the hottest time of the year with longer days and shorter nights. With the mercury reaching an all-time high, the sweltering heat and dry hot winds require that you make changes in your diet for your body to cope with the high temperatures.

Extreme temperatures and dry conditions cause a number of heat- related health problems and staying fit in summer is everybody’s primary concern. The food and drink that you will be consuming during the summer are going to play a vital role to help you tide through the heat wave because even healthy people can succumb to heat-related health issues.

Summers are a time for mostly staying indoors, wearing light colored, loose cotton clothes, eating light and drinking loads of water. Being outdoors increases risk of dehydration, skin allergies and nutritional deficiencies. While drinking enough water is crucial, you must also eat the right foods to stay fit, cool and healthy in summer.

Importance of Diet during summer

In summer, the risk of dehydration, indigestion, food poisoning and vitamin and mineral deficiencies increases. Hence go for food that is fresh, easily digestible and keeps your body cool. Eating seasonal fruits and vegetables offer us protection from the sun as they contain high amounts of water and nutrients. Junk food like pizzas, burgers are a big “NO” and are best avoided in summer. You must plan to eat frequent small portions of food instead of large portions as they will be difficult to digest and you may end up feeling feel lazy, heavy and bloated.

In summer the risk of dehydration, indigestion, food poisoning and vitamin and mineral deficiencies increases. Hence go for food that is fresh, easily digestible and keeps your body cool. Eating seasonal fruits and vegetables offer us protection from the sun as they contain high amounts of water and nutrients. Junk food like pizzas, burgers are a big “NO” and are best avoided in summer. You must plan to eat frequent small portions of food instead of large portions as they will be difficult to digest and you may end up feeling feel lazy, heavy and bloated.

  • Focus on eating a well-balanced diet with seasonal fruits, vegetables, rich protein sources and even carbohydrates.
  • Focus on keeping yourself hydrated throughout the day.
  • Focus on avoiding restrictive diets since those can affect the energy levels too.
  • Focus on eating mindfully.

Problems during summer

  • Food poisoning
  • Heat Stroke & Heat Exhaustion
  • Sun burn
  • Hyperthermia
  • Heat rash
  • Dehydration
  • Chickenpox
  • Rashes
  • Headache
  • Summer depression
  • Jaundice
  • Cold
  • Hay fever
  • Measles
  • Eye infection

Summer required Nutrients

  • Vitamins
  • Minerals
  • Antioxidants
  • Bioactive compounds
  • Phytochemicals
  • Flavonoids
  • Several other medically beneficial constituents.

Which nutrient loss in summer?

During the summer months, we tend to lose more potassium through sweat, which can lead to muscle cramps, fatigue, and weakness. So consume potassium-rich foods to help replenish lost electrolytes and support overall health.

List of the Best Summer Foods

1. Watermelon

Summer heat needs a coolant, and a few watermelon wedges can be the miracle cure. It has a high water content, which replenishes the body’s lost hydration and maintains the nutritional balance too. Surprisingly enough, watermelon (like tomatoes) has lycopene, which has skin-protective properties. It shields the skin against the harsh impacts of the sun’s UV rays.

2. Oranges

Another seasonal fruit worth adding to the list is an orange. It is a nutrient powerhouse and contains a balance of Vitamin C and potassium. Both have definitive benefits in improving immunity and keeping the energy levels in check. The potassium from the oranges also supports muscle recovery and prevents fatigue, which is very common during summer. Although the water content isn’t as high as a watermelon, a single orange contains around 80% water, which supports hydration. If you are prone to experiencing muscle cramps during the summer months, eating an orange can exponentially reduce that risk.

3. Berries

Like melons, even berries are a hit during the summer months. You have a variety to choose from, including strawberries, raspberries, blackberries, blueberries, etc.

Almost all the different types of berries are loaded with a variety of vitamins and minerals in them. Some of the common ones include Vitamin A, C, and E. Moreover, the berries are potent antioxidants, which can reduce the risks of oxidative stress and free radical damage in the body, which is often higher during the summer. Eating berries also optimize immunity due to its high Vitamin C content.

4. Nuts

During the summer months, our bodies undergo a lot of rigorous changes. We sweat a lot, burn off the energy quickly, and feel tired almost throughout the day.

Nuts like cashews, walnuts, almonds, and peanuts are a rich source of monounsaturated and polyunsaturated fats, both of which are healthy fats. Replenishing the body with healthy fats contributes to optimal energy levels throughout the day. Healthy fats also reduce the cholesterol levels in the body and prevent the risks of cardiovascular complications, which can often arise during the summers.

5. Salmon

While we are on the topic of healthy fats, Salmon deserves a mention in the list too. Enriched with omega-3 fatty acids, Salmon is a perfect source of healthy fats and proteins that are essential during the summer months. Eating a fillet of salmon is very healthy and reduces the risks of heart disease, which can be quite potent during the peak summer months. However, try to source locally caught or organically farmed salmon because it supports your overall well-being.

6. Cucumbers

Cucumbers and summers are synonymous, and rightfully so. They are a perfect addition to the list of good summer foods due to their high-water content. It has around 95% water content in it, which is replenishing during the heat of the summer. Besides the water content, cucumbers are also enriched with several minerals, including magnesium, potassium, and manganese, all of which have promising benefits for the body. Also, if you are struggling with digestive disorders during the summer months, cucumbers are an amazing way to subside those complications.

7. Lima Beans

Another unique and out-of-the-box summer food that you probably didn’t expect on the list is Lima Beans. Besides being a good source of plant-based protein, lima beans are also enriched with helpful vitamins, minerals, and nutrients all of which contribute to better management of blood glucose, metabolism, and the overall cardiovascular health of an individual during the summer months. Since beans are high in fiber content. They also keep you full and energized for a longer period.

8. Yogurt

Last but not least on the list of summer foods to eat is yogurt. This is ideal for individuals who struggle with poor digestion during the harsh summers. Not only is yogurt nutritious, but it is also a rich source of probiotics, which support your gut health during the summer months. However, try to include healthy, low-fat Greek yogurt in your diet because that’s where you get all the benefits. The cheaper or artificially sweetened yogurt might not be that good for your body.

9. Curd and Butter Milk

They help you remain cool in the summer heat and are packed with calcium, protein and contain probiotics [beneficial bacteria] that keep your digestive system running smoothly. You can add a few fresh mint leaves, cumin powder and black salt to the buttermilk for an added zing.

10. Gooseberry (Amla)

It is a rich source of vitamin C and fiber. Studies show that it is a collagen booster, especially benefits heart and hair, and reverses the aging effects caused by strong sun rays. You can eat them raw, boiled or prepare amla juice by adding four fresh chopped amlas to a glass of water. Blend fresh gooseberry in a mixer, strain the liquid and add a tablespoon of honey and crushed ice for extra taste.

11. Sweet Corn

It is best to consume organically cultivated corn. Corn is a rich source of vitamin A, B, E, fiber and minerals. It contains lutein and zeaxanthin [found in leafy greens and deep orange or yellow colored foods] which help lower your risk of developing age related macular degeneration, which is a common cause of blindness in the elderly. You can grill, bake or boil the corn according to your liking. You can also steam the corn with other vegetables such as zucchini and bell peppers which go especially well with corn for a tasty vegetarian salad.

12. Tender Coconut Water 

An ideal energy drink provided by Nature. It contains vitamins, minerals, calcium, potassium, magnesium in their natural form which replenishes the body with the nutrients lost due to sweating and dehydration.

13. Green Leafy

You can fill up on fresh spinach, kale, turnip greens, drumstick greens and mustard greens in summer to protect skin from sun damage. They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defence against the damaging rays of the sun.

14. Onions

The cooling properties of onions may surprise some people. To prepare salads, combine them with salt and lemon. Adding onion to the vegetables, curries, and raita is another way to consume it. The quercetin found in red onions is often regarded as a natural anti-allergen. Including onions in the diet regularly can also help to protect people from sunstroke.

15. Peaches

Peaches are not just good summer fruits but help lower blood pressure and prevent heart diseases. Peaches restore the lost vitamins and minerals in the body due to excessive summer sweat.

16. Plums

Plums are summer fruits that are a good source of vitamins, minerals, and bioactive compounds such as carotenoids and phenolic acids. As per a study, plums help improve memory, lower blood sugar level, boosts bone health, and prevent a wide range of diseases.

17. Figs

Figs are natural sugar-containing summer fruits that provide instant energy during an exhaustive summer. Figs help replenish the dehydrated summer body with minerals like potassium, calcium, and magnesium.

Foods to avoid in Summer

1. Hot and Spicy Food

Though spices like chilli, nutmeg, mustard, pepper, ginger and cinnamon contain ingredients which are beneficial to our body, they should be used sparingly in summer as they boost the rate of metabolism and have a thermogenic effect on the body. It is advisable to avoid curry-based dishes as they too contain lots of oil and spices and may cause an upset stomach in summer.

2. Fried food, Junk food and Street Food

Deep fried fast food such as samosas, vada pav, bhajias, junk food, burgers, pizzas, french fries are difficult to digest in the summer months. These foods tend to make your digestion sluggish and negatively impact your overall health.

3. Non Vegetarian Foods 

Foods such as red meat, mutton, and beef generate excessive body heat and are best avoided during summer. Also, meat gets contaminated easily. so it is a common cause of food poisoning in the summer season.

4. Tandoori Food 

These foods are extremely popular, but the grilling and the spice mix used to flavor tandoori food is known to create gastric problems during the summer. Also, tandoori food is charred slightly to enhance the taste which may irritate the stomach lining.

5. Ice Creams and Cold Drinks 

Both ice creams and cold drinks are body warming foods. They make your stomach feel hotter a few minutes after ingestion instead of providing relief from the heat.

6. Tea and Coffee

Caffeine which is present in both tea and coffee has a dehydrating effect on your body. Also, caffeine tends to heat up the body if taken in excess and may also affect your sleep.

7. Minimize Intake of Dried Fruits 

Even though dry fruits are extremely healthy, they contain very less amount of water, very high content of sugar and are known to increase body heat. So, it is advisable to minimize the intake of dry fruits during summer and instead focus on fresh fruits.

8. Sauces and Processed Foods

These contain high levels of salt, preservatives and artificial flavorings which are harmful to your body.

9. Sugary drinks

Aerated drinks, sherbets, and packaged fruit juices lead to an increase in calorie intake and are a common cause for weight gain and diabetes. They also dehydrate our body and affect the kidneys.

Conclusion

Summer diet should include plenty of seasonal raw vegetables and fruits to provide us energy, vitamins and minerals. Its high water content helps prevent dehydration. Eat healthy and stay healthy for this summer.

References:

Ms. Sheeba Sherin C
Dietitian

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