Over the next few days, southern India is set to experience extreme temperatures, increasing the risk of heat-related illnesses. Your diet plays an important role in keeping the body naturally cool and diseases away. Hydration plays an important role in body temperature regulation in summer. Apart from drinking 7-8 glasses of water every day, it is important to include hydrating fruits and vegetables in your diet to ease digestion, maintain electrolyte balance, support immunity and beat extreme temperatures. It is advised to avoid exposure to sunlight during peak hours and limit outdoor activities to early morning and late evening. (Also read: From mint to coriander; 7 summer-friendly herbs to keep your body cool)
Eating fruits is the best way to add essential fiber to your body, satisfy your sweet tooth and feel refreshed as they are rich in antioxidants, vitamins and minerals. They not only help you get relief from the heat but also improve your energy levels and mood. Many studies have shown that eating a diet rich in fruits and vegetables can reduce the risk of heart disease, diabetes, blood pressure and other such chronic diseases.
Shruti K Bhardwaj, Chief Dietician, Zydus Hospital, Ahmedabad, in an interview with HT Digital, has shared a list of hydrating foods that can be quite beneficial during the scorching heat.
10 best fruits of summer
1. Watermelon
Watermelon can be your best friend during the scorching heat as it is rich in water and fiber and is an excellent option for a mid-meal snack. Easy to digest, sweet and juicy, watermelon can also help cure your tiredness and fatigue on a hot and humid day. Furthermore, it is a storehouse of essential vitamins and minerals that can keep your immunity high. Needless to say, this fruit is great for your gut health.
2. Mango
The king of fruits is one of the attractions of the common summer season. From adding it to your main meal in the form of Aamras Puri, turning it into mango shake for a refreshing drink, enjoying it in your salads and smoothies, making sweet and spicy chutneys out of them, mangoes are enjoyed by many. Can be taken in various ways. During this season. Mangoes are rich in fiber, vitamins and antioxidants that ease your digestion and support the immune system. The high water content present in mango helps in keeping the body hydrated and combating dehydration. Additionally, mangoes are rich in antioxidants, which help protect the skin from sun damage.
3. Cucumber
If you want to stay ‘cool as a cucumber’ during summer, this vegetable is a must-have. It is common for many people to suffer from loss of appetite and low energy levels during the summer months. Including cucumber in your diet can provide abundant amounts of vitamins and minerals like vitamin K, potassium and magnesium, which is excellent for overall health. The low-calorie vegetable can be added to salads, sandwiches, rolls and smoothies. Cucumbers contain antioxidants and anti-inflammatory compounds, which may also promote skin health and reduce the risk of chronic diseases.
4. Papaya
With excellent water content and fiber, papaya can keep digestive problems at bay during heatwaves. With abundant vitamin C and antioxidants, papaya can boost immunity to keep away summer illnesses and also provide protection to the skin from sun damage. Papaya also contains digestive enzymes like papain, which aids digestion and reduces bloating or indigestion, which is common in summers. Papaya fruit can be included in breakfast food.
5. Oranges
Rich in electrolytes, water content and Vitamin C, orange can be one of the best fruits to eat during summers. Packed with sweet and tangy flavors, oranges can satisfy your cravings too. The fruit helps the body deal with extreme temperatures and helps maintain fluid balance, thereby preventing heat exhaustion or heatstroke.
6. Melon
Incredibly delicious and flavorful melons are a joy to eat in the summer. Not only do they taste great, but they also have a wonderful scent. Low in calories, melon is rich in dietary fiber, vitamin A, vitamin C, vitamin B complex, minerals, electrolytes and carotenoids. From keeping the body hydrated to promoting heart health, cantaloupe can help prevent many health problems.
7. Vine Fruit
Bael or bael juice is a summer superfood that has been used for centuries for its cooling properties and to cure heat-related ailments. It can keep the body naturally cool and prevent heat stroke. Due to its rich fiber content, the fruit can also help in relieving constipation and controlling bowel movements during summers. A good source of vitamins and minerals, vine can support overall health and well-being during summer. In summer, bael fruit juice should be consumed without adding sugar. To avoid heat exhaustion, it is a good time to drink bael fruit juice before stepping out.
8. Peach
Juicy and delicious, peach is one of the summer fruits that can help maintain fluid balance in the body and provide it with useful antioxidants. Rich in vitamins A and C, this fruit promotes healthy skin. Light for the stomach: Peaches can help in weight loss and maintain better digestive health.
9. Pineapple
With amazing benefits of revitalizing the body, aiding fat loss and aiding digestion, pineapple is one of the best fruits for you in summer. It is anti-inflammatory in nature and helps prevent many diseases. Apart from providing you energy throughout the day, it also helps in weight loss in summers. Pineapple can be consumed in many ways, from eating it in salad to adding it to raita.
10. Berries
Delicious and rich in antioxidants, berries are a wonderful source of vitamins and minerals and can keep you satiated for longer. They also contain high fiber and help in controlling blood sugar.
