Top 15 Foods to Eat in the Summer || Summer Food

With the mercury levels rising to new highs everyday, Summer seems to completely drain us out. Temperatures have been scorching high and humidity levels have escalated to between 70 and 80 per cent. Most of us feel dehydrated and low on energy in such a climate and we look for ways to cool ourselves.

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|| Summer Food ||

Our body needs cooling foods that will balance our diet and keep our energy levels stable.but did you know it's also the right time to change your diet? Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. Here are best cooling foods for the Indian summer .

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1) Blackberries and Raspberries

These berries are great sources of fiber. "Raspberries are a food that goes unnoticed a lot—they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry," says Ross. "They're very high in vitamin C and have 8 grams of fiber per cup."

2) Strawberries and Blueberries

Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, "they increase blood flow to skin and decrease sensitivity to light, which improves skin's appearance, structure and texture," says Glassman. With more daylight hours and time spent in the sun, that's key. And because berries are so high in flavonoids, one recent study showed they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli, artichokes, walnuts, pistachios, cashew, dill and thyme.

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3) Cantaloupe and Honey Dew

Cantaloupe, honey dew, and watermelon are also diuretics, which are especially important for women "because we're so affected by hormonal changes," says Sherry Ross, M.D., women's health expert at Providence Saint John's Health Center in Santa Monica, CA.

4) Oranges

The sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. "You lose potassium through sweat, which puts you at risk for muscle cramps," says Erin Palinski, RD, CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies. "Eating oranges replenishes your supply and keeps muscle cramps away," she explains. Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.

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5)Coconut Water

An inexpensive coconut is full of health benefits and has wonderful cooling properties. It is laden with simple sugars, electrolytes and essential minerals which help keep the body well hydrated. In addition to that, there is evidence to suggest that coconut water has cancer fighting and anti-ageing properties as well.

6) Watermelon

Another fruit that can help you keep cool. We are not suggesting you to buy the chopped watermelon slices sold by the roadside vendors. In fact, they should never be consumed if you want to avoid the risk of a diarrhoea infection. Bring home a watermelon, cool it and have lots of it to benefit from the antioxidants present in this delicious fruit.

7) Melons

This is another fruit which is nearly 90% water. Have lots of it in summers to stay cool and well hydrated.

8) Curd/Yogurt

Curd is a delicious coolant. You can make delicious - chilled spicy buttermilk, a glass of lassi or chachh and raita. You can also add fruits to the curds to make a lip-smacking and wholesome dessert or prepare dips during the summer season.

9) Cucumber

This crunchy vegetable costs little, has lots of fibre that can help keep constipation at bay. It can make each of your bites crunchier and help you stay cool as a cucumber!

10) Apricots, Peaches, and Nectarines

Fresh or dried, nectarines are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.

11) Mint

Mint is a simple, easily available, inexpensive herb which you can add to your curd to make pudina raita or have it in the form of chutneys besides using it in dips. The best thing about it is that you can grow it in a small pot at home for your use. Though it does not help bring down the body temperature, we love it because of the delicious and refreshing taste.

12) Salads with Dark, Leafy Greens

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Leave steamed veggies behind and fill up on fresh, raw spinach and kale come summer to save your skin. "Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage," says Glassman. "They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin's defenses against damaging rays." Spruce up your salad with other high-carotenoid sources, like carrots, apricots, cantaloupe, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks and cayenne pepper, to make an even healthier meal.

13) Onions

Onions have amazing cooling properties. You can add it to your curries, dips, raitas, salads and chutneys to help keep you cool. The red onions, in particular, are very rich in quercetin, which is a natural anti-allergen. Having lots of onions can provide you protection against sunstroke.

14) Lime Water

The simple lime water or nimboo pani is not only refreshing, it also has health benefits for you. You can have it sweet, salted or add a dash of black salt and cumin powder to it. Have it chilled and beat the heat.

15) Salmon

When I consider the healthiest foods for women, I always think of the Mediterranean diet because it makes the most sense in reducing heart disease, the most common cause of death in women, says Ross. She recommends plenty of protein from fish like salmon, which is also high in Omega 3. (Pictured: barbecue teriyaki salmon with avocados, tomatoes, and brown rice.

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10 FOOD AVOID IN THIS SUMMER || SUMMER FOOD

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