It’s summer now! It’s time to take out your sunscreen, umbrella and cotton clothes. This is the amazing time of year where we get to see fresh foods as well. Most of the summer foods are loaded with secret health benefits.
Also, being outdoors for too long, extreme sweating etc. could increase the risks of nutrient deficiencies, dehydration, skin sensitivity, and the best solution is following a healthy diet that includes a lot of fresh local and seasonal fruits.
Here Is The List Of Foods That Can Be Included In Your Diet This Summer To Stay Hydrated And Healthy:
1. Yogurt And Fruits:
Your breakfast menu will be turning out to be an interesting one with a yogurt parfait. Prepare a salad using your favorite fruits and yogurt. Fruits have abundant water content and having them in summer can keep your body hydrated as a lot of fluids are lost from the body due to excessive sweating in summers. Just toss some fresh fruits of your choice along with some yogurt to make a delicious smoothie or a parfait. You may even add yogurt to your fresh fruit salads as well.
2. Grilled Vegetables:
Include grilled veggies this time instead of your barbecues as a barbecue contain saturated fats, sauces, burgers, sausages and high-calorie foods. Include grilled veggies like bell peppers, potatoes, eggplant, zucchini, broccoli, cucumber, fresh tomatoes etc. to lower the calories instead of having a barbecued dish.
Watercress is an abundant source of essential minerals such as iron, vitamin C, vitamin K, vitamin A, vitamin B6, calcium, riboflavin, manganese etc. Consuming it can help provide your body with all the essential nutrients which are otherwise lost due to excessive sweating. Consume it regularly to stay hydrated during summers.
Blueberries are a rich source of essential nutrients as well as antioxidants, carbohydrates, and dietary fiber. You can get fresh blueberries during summers. A 100gm serving of blueberries provides around 57Kcal and it is a great substitute food for people with a sensitive tooth. You can also include other berry fruits in your diet in the form of fresh berry salads or smoothies.
Tomatoes are a rich source of Vitamin C, lycopene as well as Vitamin A and 100gm serving of tomatoes contains just 18 calories. Hence, you can include fresh tomatoes daily in your fruit salad and juice as well. You can even prepare tomato salsa dip by adding fine chopped chili peppers and onion to a bowl of finely chopped tomatoes.
Avocado is abundant of Vitamin K, Vitamin C, Vitamin B6, potassium, and fiber. Avocados contain unsaturated fat which is known as oleic acid that can help reduce cholesterol levels. Include it in your salad recipes and reap all its nutritional benefits this summer.
Anti-inflammatory properties in cherries are helpful to reduce inflammation in summers. Huge amounts of anthocyanins are also present in cherries apart from Vitamin C, potassium, fiber and iron. One serving of sweet cherries contains just 63Kcal. They are widely available during summers. People having a sweet tooth can add them in their salad and smoothie recipes.
This amazing summer food will satisfy your sweet cravings apart from keeping you hydrated. Watermelon contains nearly 91.45gm of water. Consuming it frequently can provide your body with a good dose of nutrients apart from keeping you hydrated.
Mangoes are nutrient-dense summer fruits that can provide your body with 60kcal per 100gm serving. This delectable fruit is available mostly in summers. Enjoy the taste of this delicious fruit apart from providing your body with a bunch of nutrients essential this summer.