From dehydration to indigestion, it's common to find people battling the scorching heat and dealing with health issues that arrive in summer. If you wonder why these issues are so prevalent during this time of year. The answer often lies in our dietary choices. Poor eating habits can exacerbate these problems, leaving us feeling drained and uncomfortable. In this article, we will explore the best and worst foods for summer, focusing on the nutrients to prioritise and more.
Nourishing Nutrients For Summer
Hydration
According to Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Staying hydrated is crucial during the summer months." Focus on foods and beverages that are rich in water content, such as fruits, vegetables, and fluids like coconut water.
Electrolytes
Bansal said that electrolytes, including sodium, potassium, and magnesium, are essential for maintaining fluid balance and preventing dehydration. Include foods like bananas, citrus fruits, leafy greens, and yoghurt in your diet, as they provide a natural source of electrolytes.
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Antioxidants
Antioxidants play a vital role in protecting the body from oxidative stress caused by excessive sun exposure. Bansal suggested consuming foods rich in antioxidants, such as berries, dark leafy greens, tomatoes, and bell peppers, to help combat the harmful effects of UV rays.
Worst Foods For Summer
1) Spicy And Oily Foods
Bansal highlighted that spicy and oily foods can increase body heat and cause discomfort during the hot summer months. These foods can lead to excessive sweating, digestive issues, and feelings of heaviness.
2) Carbonated Beverages
Soft drinks and sugary beverages are not only loaded with empty calories but can also contribute to dehydration. They can further exacerbate bloating and digestive problems. Instead, opt for healthier alternatives like homemade lemonades, or coconut water.
3) Caffeinated Beverages
Bansal mentioned that excessive consumption of tea and coffee can dehydrate the body due to their diuretic properties. While a cup or two is fine, it's important to limit your intake and balance it with ample water consumption.
Best Foods For Summer
1) Seasonal Fruits
India boasts an abundance of delicious seasonal fruits during the summer. Watermelon, mangoes, muskmelon, and litchis are not only hydrating but also rich in essential vitamins and minerals.
2) Yoghurt And Buttermilk
Yoghurt and buttermilk are traditional Indian summer staples that aid digestion and provide a cooling effect. Bansal said that include these probiotic-rich foods in your diet as standalone snacks or in dishes like raitas and lassis.
3) Cooling Vegetables
Cucumbers, mint, coriander, and bottle gourd are cooling vegetables that help combat the heat and keep you refreshed. Incorporate them into salads, raitas, and refreshing beverages to beat the summer heat.
4) Coconut Water
Nature's electrolyte-rich beverage, coconut water, is a popular choice during summer in India. It replenishes electrolytes, aids in hydration, and provides a natural source of essential minerals.
Also Read: 4 Best Diets To Follow In Summer For Weight Loss
How Much To Consume?
Bansal emphasised that it's important to strike a balance between portion sizes and meal frequency during the summer. Consume smaller, frequent meals to aid digestion and prevent discomfort.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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