Being outdoors more often and sweating, ups your risk for health problems such as dehydration, skin sensitivities, and vitamin, mineral deficiencies. The simple solution – Eat local, in-season fruits, veggies, and natural beverages. Their nutrients are at their peak in the summer.
Here is the nutrition plan that will not only keep you healthy but will make you look and feel refreshing during the hottest time of the year.
- Water/Lime Water/Coconut Water: It is a key ingredient in keeping the body cool and hydrated. Increase water intake regardless of your activity levels. Avoid caffeinated or carbonated, alcoholic beverages, and those high in sugar. Avoid cold liquids as may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is unadvisable when trying to cool down.
- Tomatoes: Filled with Antioxidants and Vitamin C, they contain beneficial photochemical such as lycopene, which contributes to chronic diseases.
- Zucchini/Cucumber: Being a part of the summer squash family, zucchini, as well as cucumber contains a fibre called pectin, which assists in increasing heart health and lowering cholesterol.
- Watermelon – Hydration Hero: Watermelon’s high water content keeps you cool and hydrated. It will also keep feeling full, which could curb cravings. With the added bonus of lycopene, this protects skin cells from sun damage.
- Oranges: The sweet citrus fruit is rich in potassium.”You lose potassium through sweat, which puts you at risk for muscle cramps. Oranges are also about 80% water, so will keep you hydrated.
- Yogurt: Protein-rich diet. Yogurt also adds a dose of probiotics, beneficial bacteria that keep the digestive system running smoothly.
- Celery and Fennel: Celery and fennel act as diuretics, helping lose excess water weight without causing dehydration.
- Apples, Figs, Pears: These foods are high in fibre. Do not peel off apples and pears for the maximum nutritional impact.
- Green Tea: Go green to stay hydrated. It may be helpful in fighting cancer and heart disease, lowering cholesterol, reviving metabolism and even keeping dementia at bay. One can have it on ice; the cooler temp doesn’t compromise its nutritional benefits.
- Salads with dark leafy greens: Carotenoids in dark-green foods, which your body converts to vitamin A, protecting skin from sun damage. They decrease sensitivity to UV light and mend flaky and dry skin.
- Strawberry and Blueberry: Sweet, juicy berries are filled with flavonoids, powerful disease fighters. Among their other pros, “they increase blood flow to the skin and decrease sensitivity to light, which improves skin’s appearance, structure, and texture.
So, shape up your diet this summer so you have more energy to enjoy this summer to its fullest.
Healthy Eating Habits