Southern India is expected to face high temperatures in the coming days, increasing the risk of heat-related illnesses. A balanced diet can help naturally cool the body and prevent diseases. Hydration during summer is crucial for regulating body temperature. In addition to drinking 7-8 glasses of water daily, eating hydrating fruits and vegetables can aid digestion, maintain electrolyte balance, boost immunity, and combat extreme heat. It is recommended to avoid being outdoors in the sun during peak hours and limit outdoor activities to early morning or late evening.
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Fruits are an excellent source of fiber, a tasty treat, and a refreshing way to get essential nutrients like antioxidants, vitamins, and minerals. They can help you stay cool, boost your energy, and improve your mood. Studies show that including plenty of fruits and vegetables in your diet can lower your risk of chronic diseases like heart disease, diabetes, and high blood pressure.
In an interview with HT Digital, Shruti K Bhardwaj, who is the Chief Dietician at Zydus Hospitals in Ahmedabad, shares a list of hydrating foods that can be beneficial during the hot summer months.
Top 10 fruits to enjoy during the summer season
Watermelon
Watermelon is a great choice to stay hydrated and full of energy during hot summer days. With its high water and fiber content, it makes a refreshing and easy-to-digest snack. This juicy fruit can help combat fatigue in the heat and is packed with essential vitamins and minerals to boost your immune system. Additionally, watermelon supports gut health, making it a versatile and nutritious option for overall well-being.
Mango
Mango, known as the king of fruits, is a popular choice during the summer season. Whether incorporated into main meals like amras puri, used for making refreshing mango shakes, included in salads or smoothies, or transformed into sweet and tangy chutneys, there are many ways to enjoy mangoes in the warmer months. Apart from being delicious, mangoes are also rich in fiber, vitamins, and antioxidants which can aid in digestion and boost the immune system. The high water content in mangoes helps in hydration and fighting dehydration. Additionally, the antioxidants in mangoes can help protect the skin from sun damage.
3. Cucumber
If you want to stay calm and collected during the summer months, consider incorporating cucumbers into your diet. Many people experience a decrease in appetite and energy levels in the hot weather, but cucumbers can help combat these issues. Packed with essential vitamins and minerals like vitamin K, potassium, and magnesium, cucumbers offer numerous health benefits. This low-calorie vegetable can be enjoyed in salads, sandwiches, wraps, and smoothies. Additionally, cucumbers contain antioxidants and anti-inflammatory properties, which can improve skin health and reduce the risk of chronic diseases.
4. Papaya
Papaya is a good choice for aiding digestion and boosting immunity during hot weather. Its high water content and fiber can help with digestive issues, while Vitamin C and antioxidants can support the immune system and protect the skin from sun damage. Papayas also contain papain, a digestive enzyme that can help with bloating and indigestion, which are common in the summer. Enjoy papaya as a part of your breakfast to reap its benefits.
Oranges
Oranges are a great fruit to enjoy in the summer due to their high electrolyte and water content, as well as Vitamin C. They have a refreshing sweet and tangy taste that can help satisfy your cravings. Oranges assist the body in handling hot temperatures by maintaining fluid balance, which can prevent heat-related issues like heat exhaustion or heatstroke.
Muskmelon
Muskmelons are not only delicious but also have a rich flavor that makes them a popular choice during the summer season. Besides being low in calories, they are also packed with essential nutrients like dietary fiber, Vitamin A, Vitamin C, Vitamin B complex, minerals, electrolytes, and carotenoids. Consuming muskmelons can help in staying hydrated, improving heart health, and preventing various health issues.
7. Bael fruit
Bael or wood apple juice is a summer superfood that has been used for centuries for its ability to cool the body and treat heat-related illnesses. It can naturally lower body temperature and prevent heat stroke. Thanks to its high fiber content, bael fruit can also help with constipation and regulate bowel movements in the summer. Rich in vitamins and minerals, bael can promote overall health and well-being in the summer months. It's best to consume bael fruit juice without added sugar during the summer to avoid heat exhaustion, ideally before going out.
8. Peaches
Peaches are a juicy and delicious summer fruit that can help balance fluids in the body and provide beneficial antioxidants. They are packed with vitamins A and C, which promote healthy skin. Peaches are light on the stomach, making them a supportive choice for weight loss and maintaining digestive health.
9. Pineapple
Pineapple is a versatile fruit with many benefits for the body. It can help with rehydration, weight loss, and digestion. The fruit is anti-inflammatory and can aid in preventing illnesses. Pineapple is also a great energy source and can be enjoyed in various ways, such as in salads or raita.
10. Berries
Berries are a delicious and nutritious source of vitamins and minerals, rich in antioxidants that can help keep you feeling full for longer. They are also high in fiber and can assist in managing blood sugar levels.
