Superfoods for summer

During summertime, the body’s metabolism slows down, and we naturally crave lighter foods. The body loses fluids and electrolytes through sweat, making hydration and nutrient replenishment essential.

It is imperative that we choose the right kind of foods this season that can:

• Regulate body temperature
• Replenish lost fluids and minerals
• Prevent fatigue and digestive issues
• Support skin health

Some foods that can boost health in summer

Hydrating foods

Water-rich foods are our best protection against dehydration.

Fruits and vegetables like watermelon, musk melon, cucumber, oranges, strawberries, celery can contribute to our overall liquid requirement.

Benefits: These can keep the body cool, improve digestion and prevent heat exhaustion.

Electrolyte-rich foods

When we sweat the body loses essential minerals like potassium and sodium. Foods like coconut water, bananas, yogurt, spinach, etc, can replenish these lost minerals naturally. Yogurt is also a natural probiotic and a good source of protein.

Benefits: These can restore electrolyte balance, maintain muscle function and prevent cramps.

Cooling and anti-inflammatory Foods

There are foods that can help in keeping our body cool when the mercury shoots up. Herbs like mint and coriander, spices like fennel seeds and green cardamom, and drinks such as chhaas or buttermilk, green tea, shikanjavi or nimbu pani, etc, are excellent cooling agents.

Benefits: These can cool the digestive system, support detoxification and soothe the body in general.

Antioxidant-rich foods

Many fruits and vegetables help fight the body against oxidative stress. These seasonal foods include berries, tomatoes, leafy greens, grapes, etc.

Benefits: These help in strengthening immunity, fight fatigue and are good for skin health.

It is best to eat light and digestible foods and avoid consuming oily, heavy or rich foods when the body is fighting against the heat. Have more seasonal salads, smoothies, lightly cooked vegetables, whole grains, etc.

Benefits: Light meals keep the digestive system efficient and reduce the risk of bloating or indigestion.

Tips for healthy eating in summer

• Eat seasonal: Most seasonal fruits and vegetables have a high water content and offer nutrients that are needed to weather the heat.
• Stay hydrated: Drink plenty of water and other drinks (but avoid packed juices, colas and other sugary drinks) and keep on having hydrating foods throughout the day to compensate for water loss because of sweating.
• Avoid excessive spices and fried foods: These can increase body heat and lead to indigestion, acidity, etc.
• Choose cold or room-temperature meals: Such foods are easier on the digestive system.

Summer season demands a shift in our dietary habits. Food choices can make a big difference in how our body copes with the season. By including nutrient-dense, water-rich and cooling foods, we can combat the effects of heat, maintain energy levels, and support overall wellness.

— The writer is clinical nutritionist, Cloudnine Hospital, Bengaluru