Beat the heat with these “Summer-friendly foods ——- Shahnaz Husain
Summer, the hottest time of the year, is already underway, and we can feel the temperature rising. The scorching heat may drain your body and affect how you look and feel.
Staying hydrated is particularly important in sweltering heat and dry hot winds because roughly 50%-70% of our body mass is made up of water. It helps regulate your body temperature, prevent infections, get rid of waste and deliver nutrients to cells. Cells, blood, muscles, tissues, and the brain all rely on water to function properly.
When you lose even 2% of your body mass of water from sweating, you may begin to experience symptoms of dehydration and heat exhaustion, including headaches, fatigue, cramping, low blood pressure, and even confusion or loss of consciousness.
With heatwaves knowing no bounds, it has become quite important to consider how your diet can help you stay healthy, hydrated, and energised.
The food and drink you consume during the summer will play a vital role in helping you get through the heat wave, as even healthy people can succumb to heat-related health issues.
Lots of fruit and vegetables are also great sources of water.
In fact, around a fifth of your daily fluid intake comes from the foods you eat.
Proper hydration is essential for health, but drinking water is not the only way to stay hydrated
Summer bearings include a lot of green vegetables, melons, peaches, corn, mangoes, and other fresh and fragrant herbs. Local markets are at their best during summer, when fruits are abundant, and vegetables are as fresh as can be.
Are you looking for food to beat the heat this season? Here are a few summer-friendly foods that will help you cool down.
1—-Spinach, 93% water
Spinach is an exceptionally hydrating, nutrient-dense leafy green, made up of around 93% water, so it’s good for hydration.
This leafy vegetable is rich in calcium, iron and magnesium. It is a low-calorie food packed with vitamins A, C, and K, iron, and potassium, aiding in hydration, skin health, and blood pressure regulation.: Use spinach as the base of a fresh summer salad, sandwiches or add a handful to your smoothies, offering 2.9g of protein per 100g.
Including raw or lightly cooked spinach in your diet helps increase fluid intake, contributing to improved digestion and energy levels.
It contains carotenoids that help boost eye health. It is also good for your bones, heart and immunity.
In India, it grows along the paddy fields, ponds and rivers, and is available around the summer season. It is known as kalmi saag in West Bengal, naari ka saag in Uttar Pradesh, nalichi-bhaji in Marathi and sarkaraivalli in Tamil.
2—-Ridge Gourd——–
Ridge gourd (turai/luffa), a light and spongy vegetable, is made up of over 90% water content, which helps regulate digestion and hydration.
It is a fibre-rich summer vegetable that cools the body, aids digestion, and is low in calories. It’s best enjoyed in curries, soups, and as a stir-fry
Ridge gourd, which cooks quickly, is one of nature’s easiest detox foods. Regular consumption can assist in cleaning the liver, digestion and keeping your body cool from inside – especially during hot and humid weather.
Ridge gourd, the summer-friendly vegetable, has a cooling effect on the body, which can be beneficial in managing heat-related issues.
This vegetable is widely grown in South Asia and is popular for its hydrating qualities.
Ridge gourd is not just naturally hydrating but also very light as a vegetable. The high amount of fibre makes one feel full even after eating a small portion of food, and also at the same time keeps the stomach light throughout the day.
Ridge Gourd can be used in various culinary preparations, including curries, stir-fries, soups, stews, and salads. It can also be juiced or added to smoothies for a nutritious boost.
Locally, it goes by various names like “Turai” in North India, jhinge in West Bengal, beerakaya in Andhra Pradesh, and “Peerkangaai” in Tamil Nadu.
3—-Broccoli——
Comprised of roughly 91% water, it acts as a food-based hydration source, similar to cucumber or watermelon, that can maintain your energy levels in the scorching heat by keeping your body cool, fresh and energised. It can be steamed, roasted, or added to stir-fries. Add raw broccoli florets to salads and slaws for a crunchy, nutritious boost. Pair it with other fresh vegetables, nuts, and seeds for a delicious and healthy meal. It can be used in salads, creamy soups, or omelettes to keep you hydrated and healthy.
4—Tender Coconut Water
—–This is the go-to drink in summer.
The cooling properties, together with its minerals and electrolytes, make coconut water an ideal energy drink provided by Nature.
Coconut water is filled with electrolytes which keep the body hydrated and the skin toned.
The power drink contains vitamins, minerals, calcium, potassium, and magnesium in its natural form to help beat the heat during summer while keeping one hydrated and energetic throughout the day and boosting your digestive capacity. After you drink the water, cut the coconut and eat the soft skin inside. It is tasty and also cooling.
5—Fruits and Vegetables —-So, take a good look at your summer diet. A part of your daily diet must consist of fresh fruits and vegetables, eaten raw, with the skin, as far as possible. Fruit gives you a physical feeling of lightness while also being satisfying. Watermelon, musk melon, pears, papaya, plums, berries, apricots, cherries, mango, and oranges are found abundantly in the summer season. They supply the nutrients that keep our skin and hair healthy and beautiful.
Eat more fresh vegetables, which are light on the stomach and easily digestible. Vegetables should be lightly cooked in summer. The health benefits of replacing a normal meal with a salad are immeasurable. All vegetables are fair game, fruit is welcome, and lean proteins (tuna, hard-boiled eggs, leftover poached chicken) and healthy fats (avocado and nuts) turn it into a meal. They ensure the proper elimination of wastes so that the skin is free from clogged pores and problems like pimples and acne.
Lettuce, tomatoes, cucumber, radish, apples, oranges, pineapple, grapefruit, and so on can easily be added to salads. Add nuts and seeds. Lemon juice, mint, and green coriander to make a low-calorie dressing. Yoghurt is also a wonderful beauty food, while buttermilk and paneer can be included. They supply protein, which is so necessary for healthy hair growth and healthy supportive tissues of the skin, like collagen.
Avoid heavy, spicy, and fried food, especially during summer. Nature provides us with the fruits that are suitable for summer. Melons (Kharbuja), Water Melons (Tarbooz), Cucumber, and “Kakri,” are all available during summer. They eliminate toxins from the body and work as an excellent coolant that keeps the skin healthy. They contain more water and help to replenish the water which the body loses through sweating. Instead of having rich desserts, take yoghurt with honey, or fresh fruits. It can be consumed as spicy buttermilk, a sweet lassi, or as cold yoghurt. Rich with Vitamin B and gut-friendly bacteria, curd soothes the body from within. Add flavour to it by mixing it with mangoes, strawberries, and other fruits. These make delicious desserts, too. During summer, you can end your meal with lassi. This is not only cooling but also helps digestion.
Your summer diet should cleanse the body of toxins and wastes. As far as the looks are concerned, this is bound to reflect on the skin and body. The skin will look clearer and fresher, while the hair will look healthy and lustrous. Such foods can help to lose excess weight and maintain a slim figure. Most important of all, it will make you feel better. Beauty is not just a matter of how you look, but also how you feel.
The author is an internationally famous beauty expert and is called the Herbal Queen of India
