You’re preparing for a severe heat wave, right? To keep healthy and hydrated during the summer, make sure your diet is packed with vital nutrients.
I’m happy to see you, sunny summer! Let’s raise a glass to summertime! You most likely remember these words from a nursery rhyme. Even while the song-like tune of the poem conjures up visions of sunny beaches, cool mornings, and so forth, summer may not be all that nice. Heat, sweating, and dehydration are all associated with it, and all of these can be harmful to your health. Maintaining a balanced diet rich in all the necessary nutrients is critical if we want to keep ourselves secure and protected. Let’s talk about the summertime diet that will keep your health in check.
Suggestions for a summer diet
Only a robust immune system will enable you to combat heat and health difficulties that the increase in temperature may bring you. You must be careful with your nutrition to achieve this. Dr. Rohini Patil, MBBS and Accredited Nutritionist, was contacted by Health Shots to learn about some vital vitamins and minerals for summer.
The summer’s intense heat, according to Dr. Patil, causes dehydration and a lack of nutrition. No amount of food will make you feel satisfied. You can only obtain a healthy body and mind with the proper nourishment, which feeds your body’s cells one by one.
You can try the following items:
1. Protein
Protein is the building block of every single cell in the body, including muscles, bones, hormones, and antibodies. As a result, protein is needed by and is present in every cell in your body. In particular for children, teenagers, and expectant women, it is crucial for growth and development. A robust immune system can develop even without protein!
Protein-rich foods include:
- Seafoods
- Eggs
- dairy products
- Pulses and legumes
- Nuts and seeds
2. Potassium
Similar to magnesium, potassium is a crucial electrolyte that aids in maintaining healthy muscle and nerve function as well as fluid equilibrium. We tend to lose more potassium through sweat in the summer, which can result in muscle cramps, weariness, and weakness. Hence, eat foods high in potassium to support overall health and to assist replace electrolytes that have been lost.
Potassium-rich foods include:
- Beans
- Lentils
- Broccoli
- Avocado
- Bananas
- Dried fruits like apricots and raisins
3. Zinc
This mineral is necessary for promoting DNA synthesis, wound healing, and immunological function. Summertime exposure to bacteria and viruses may make us more prone to infections, making it all the more crucial to maintain a healthy diet and boost the immune system. Make sure you get enough zinc in your diet to promote a strong immune system and avoid disease.
Zinc-rich foods include:
- Yogurt
- Cashews
- Nuts
- Yogurt
- pumpkin seeds
4. Magnesium
This mineral is necessary for preserving normal nerve and muscle function, as well as for controlling blood pressure and bolstering the immune system. Due to greater temperatures and more physical activity throughout the summer, we tend to perspire more, which might result in electrolyte imbalances. Magnesium is a vital element that aids in controlling the body’s fluid balance, making it crucial to ingest throughout the summer.
Magnesium-rich food items include:
- the chia seed
- Almonds
- Spinach
- Cashews
- Spinach
- Soymilk
- a dark chocolate
5. Calcium
This vitamin is crucial for strengthening the immune system and preserving good skin. Our skin is exposed to more UV rays in the summer, which can boost the generation of free radicals and cause oxidative stress. Strong antioxidant vitamin C works to combat these free radicals and shield the skin from harm.
Vitamin C-rich foods include:
- Oranges, kiwis, lemons, and grapefruit are examples of citrus fruits.
- Tomatoes
- Potatoes
- Strawberries
- Broccoli
- Papaya
