Over the next few days, South India will experience extreme temperatures, increasing the risk of heat illness. Your diet plays an important role in naturally cooling your body and preventing disease. In summer, hydration plays an important role in regulating body temperature. In addition to consuming 7-8 glasses of water each day, it is critical to include hydrating fruits and vegetables in your diet to aid digestion, maintain electrolyte balance, support immunity, and beat extreme temperatures. It is recommended not to go out in the peak hours of the sun and limit outdoor movement to the early morning and late evening hours. (Also Read: Mint to Coriander; 7 Summer Herbs to Keep Your Body Cool)
Eating fruits is the best way to add needed fiber to your body, satisfy your sweet tooth and feel refreshed as they are high in antioxidants, vitamins and minerals. Not only do they help you beat the heat, but they also boost your energy levels and mood. Several studies have shown that eating a diet rich in fruits and vegetables can reduce the risk of heart disease, diabetes, blood pressure and other similar chronic conditions.
Shruti K Bhardwaj, Chief Nutritionist, Zydus Hospitals, Ahmedabad, in an interview with HT Digital shares a list of hydrating foods that can be quite helpful in the scorching summer.
10 best fruits in summer season
1. Watermelon
Watermelon can be your best friend during the sweltering summer 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. In addition, it is a storehouse of essential vitamins and minerals that can keep your immunity high. Not to mention that the fruit is very good for maintaining gut health.
2. Mango
Mango, the king of fruits, is one of the attractions of the summer season. From using it in your main meal in the form of amras puri, turning it into a mango shake for a refreshing drink, enjoying it in your salads and smoothies, to making sweet and tangy lutein out of it, mangoes can be enjoy in many ways this season. Mangoes are also high in fiber, vitamins, and antioxidants that can aid digestion and support the immune system. The high water content in mango helps keep the body hydrated and fight dehydration. In addition, mangoes are rich in antioxidants that help protect the skin from sun damage.
3. Cucumber
If you want to be “cool as a cucumber” this 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. Adding cucumber to your diet can provide a boost of vitamins and minerals such as 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 that may also promote skin health and reduce the risk of chronic disease.
4. Papaya
With excellent water and fiber content, papaya can ward off digestive problems during a heat wave. Rich in vitamin C and antioxidants, papaya can boost immunity to ward off heat illnesses and also provide skin protection against sun damage. Papaya also contains digestive enzymes such as papain, which aid digestion and relieve bloating or indigestion common in summer. You can include papaya in breakfast.
5. Oranges
Rich in electrolytes, water content and vitamin C, oranges can be one of the best fruits of summer. Refreshing with a sweet and tangy taste, oranges can also satiate your appetite. The fruit helps the body cope with extreme temperatures and helps maintain fluid balance, preventing heat exhaustion or heat stroke.
6. Muskmelon
Incredibly fragrant and delicious, melons are a delight to eat in summer. Not only do they taste great, but they also smell great. Low in calories, musk is packed with dietary fiber, vitamin A, vitamin C, vitamin B complex, minerals, electrolytes and carotenoids. From keeping the body hydrated to boosting heart health, musk can help prevent a number of health problems.
7. Bael fruit
Bael or tree apple juice is a summer superfood that has been used for centuries for its cooling properties and cures heat-related ailments. It can keep the body naturally cool and prevent heat stroke. Due to its high fiber content, the fruit can also help relieve constipation and regulate bowel movements in summer. A good source of vitamins and minerals, bael can support overall health and wellness during summer. Bael fruit juice without added sugar should be consumed in summer. To prevent heat exhaustion, a good time to take bail fruit juice is before you go out.
8. Peaches
Juicy and delicious, peaches are one of the summer fruits that can help maintain the body’s fluid balance and supply it with beneficial antioxidants. Rich in vitamins A and C, the fruit supports healthy skin. Easy on the stomach, peaches can help you lose weight and keep your digestive health in top shape.
9. Pineapple
With its great benefits for rehydrating the body, aiding fat loss, and aiding digestion, pineapple is one of the best fruits you can eat in summer. It has an anti-inflammatory effect and helps prevent many diseases. It also helps in summer weight loss besides giving you energy throughout the day. From adding it to a salad to adding it to a raita, pineapple can be consumed in a variety of ways.
10. Berries
Delicious and full of antioxidants, berries are a great source of vitamins and minerals and can keep you full for a long time. They are also high in fiber and help control blood sugar.
