With mercury soaring, the best strategy to beat the sweltering heat is to prioritize nutrition. Seasonal fruits and vegetables are essential to your diet this season. At the same time, it is equally important to be aware of certain common foods and drinks that can have negative effects on your health.
Think watermelon, which has a high water content and contains citrulline, which relaxes blood vessels and promotes vasodilation, which has a cooling effect, and berries, which are rich in antioxidants and vitamins. Besides peaches, sweet limes, grapefruit, and amla (Indian currant), you should also include fruits such as pineapple, which contains bromelain, which aids in digestion, and oranges and lemons, which are rich in vitamin C and help boost immunity.
“These foods help replenish fluids and electrolytes lost through increased sweating. Additionally, fruits and vegetables rich in vitamins and minerals boost the immune system and provide antioxidants.” says Swati, nutritionist at Indraprastha Apollo Hospital.
Green leafy vegetables such as spinach and kale (rich in vitamins and minerals), tomatoes (rich in lycopene, which protects against sun damage), bell peppers (rich in vitamin C and antioxidants), zucchini (high in water content), and cucumbers. should be taken. Some of you go on a diet. “During the summer, it's beneficial to focus on foods that keep you hydrated, provide essential nutrients, and ease the strain on your digestive system. Include two to three servings of fruit and five to five servings of vegetables in your daily meals. Aim to include 6 servings,” says Priyanka Goenka, chief dietitian at Renew Healthcare in Kolkata.
Probiotics like yogurt (promotes gut health)
“It's important to be careful about what you eat during the summer months, prioritizing hydration and nutritious foods, and limiting or avoiding foods that can cause dehydration,” says Faridabad. says Komal Malik, chief dietitian at Asian Hospital.
When it comes to summer drinks, it's important to stay hydrated by drinking plenty of unsweetened water, coconut water, or fresh fruit juice. Light and refreshing meals like shakes, smoothies and cold soups can be great options, says Swati of Indraprastha Apollo Hospital.
foods to avoid
Drinks are often thought of as a way to keep you hydrated, but they can also have negative effects on your health. For example, tea, coffee, or other drinks that are high in caffeine or sugar may temporarily quench your thirst, but they can eventually lead to dehydration.
You should also check your alcohol intake, as it can essentially dehydrate you and cause electrolyte imbalances that can even worsen your symptoms. “Sugar-sweetened beverages can also cause dehydration, so they should be consumed in moderation, with plenty of fluids,” says Goenka of Renew Her Healthcare. It can also cause feelings of lethargy.
It's also wise to avoid or limit heavy foods, fried foods, and foods rich in fat and protein, as they can be difficult to digest and make you feel uncomfortable in the heat. Swati from Indraprastha Apollo Hospital said processed and cured meats and aged cheeses should also be kept to a minimum as bacteria are more likely to grow in high temperatures.
Small amounts of spices in food can encourage sweating, but some spicy foods can cause excess heat in the body, so it's probably best to avoid them or consume them in moderation. Junk and processed foods have a similar effect. “Spicy foods like pickles and dishes high in salt can also dehydrate the body and cause thirst. Similarly, fried foods like namkeen and bhujia can also cause dehydration and should be limited. “There is,” warns Asian Hospital's Malik.
The science behind it all
The human body is designed to maintain a core body temperature of approximately 98.6°F (37°C). But during the hot summer months, they have to work harder to regulate their body temperature. Certain foods and drinks can affect this process. Some are known to be very helpful in relieving the body, while others are not so helpful and can even have harmful effects.
Dehydration, indigestion, food poisoning and sunstroke are common in summer, so nutritionists say people need to choose foods that boost their immunity. As such, the science behind summer foods and drinks revolves around principles of hydration, nutrition and the body's response to heat, says Faridabad-based nutritionist Anisha V. Ranjan. says.
Optimizing hydration, replenishing electrolytes, boosting antioxidants, promoting digestion, providing sustained energy, regulating body temperature, promoting gut health and more are behind recommended summer food and beverage choices. This is the scientific basis for this.
“These options have been meticulously crafted to address the physiological demands imposed by the hot climate,” says Dr. Bharat Agarwal, Consultant General Internal Medicine, Apollo Hospitals, Navi Mumbai.
At the same time, in summer there are certain foods that can slow down the body's metabolism and interfere with thermoregulation. They mainly contain processed and fried foods, which can slow down the body's metabolism, and alcoholic and caffeinated foods, which can act like diuretics, accelerating fluid loss and causing dehydration. Includes drinks.
Hydrating drinks like water, coconut water, and seasonal fruit juices can help hydrate your body without adding unnecessary calories or stimulants. “By understanding the physiological effects of different foods and drinks, individuals can make informed choices to support the body's natural cooling processes during the sweltering summer months.” Indraprastha says Swati of his Apollo Hospital. There is no substitute for plain water for hydration.
Alkaline and acidic foods
In summer, the role of alkaline and acidic foods in the diet is important to maintain the body's pH balance. According to doctors and nutritionists, body fluids should ideally be alkaline rather than acidic to minimize disease and support overall health. Experts say alkaline foods often have a cooling effect, making them a refreshing choice during warmer months.
“Better than acidic foods. Alkaline foods such as fruits, vegetables, and legumes reduce the body's production of acids. On the other hand, animal proteins from milk and dairy products such as butter and cheese, excessive amounts of Acidic foods, such as sugar and alcohol, can produce more acid, which can lead to dehydration and indigestion.
For this reason, it is advisable to include foods that are alkaline in nature,” says Malik of Asian Hospital. Dr Agarwal of Apollo Hospitals says chlorophyll-rich foods, especially dark green leafy vegetables, play an important role in keeping our bodies alkaline. These foods support cell regeneration and help remove toxins from the body. Additionally, certain whole grains, such as amaranth, buckwheat, and quinoa, are alkaline-forming and contribute to pH balance.
Experts also note that acidic foods such as refined grains, sugar, meat, dairy, and processed foods not only affect pH balance, but also help our bodies pull minerals like calcium from our muscles and tissues. , restoring alkalinity causes muscle wasting, loss of bone mineral content, and over time, the development of kidney stones.
But Renew Healthcare's Goenka says there's no need to strictly prioritize one over the other depending on the season, and that optimal health usually requires an overall balanced diet that includes a variety of both alkaline and acidic foods. He recommends eating well-prepared meals. Swati of Indraprastha Apollo Hospital also said that acidic foods such as meat, dairy products and grains should not be completely eliminated from the diet, but should be consumed in moderation to maintain overall pH balance. .
6 drinks to help you stay hydrated
1. Remember, there is no substitute for plain water. Drinking enough water not only helps regulate body temperature, but also helps kidney function and eliminates toxins. It also helps in weight loss by keeping the skin supple and making you feel full.
2. Consume traditional and natural drinks like chaas which helps the body recover from dehydration. Satu Sharbat, a healthy drink made from roasted chickpea flour, is an excellent source of nutrition. There's also coconut water, which helps with hydration, diabetes, heart health, and more.
3. A few simple recipes can work wonders. Drink a glass of lemon mint water, a sugar-free drink that's not only refreshing but easy to prepare, or cucumber detox water, which has many health benefits, including weight loss and lowering blood pressure.
4. Spice up your bland water by adding chia seeds soaked in lemon juice. This drink helps with constipation, gas, indigestion, and other digestive problems. Chia seeds are also rich in dietary fiber, omega-3 fatty acids, and antioxidants.
5. Enjoy a light cold soup like gazpacho. Widely consumed in Spain and Portugal, gazpacho is made from a raw blend of vegetables, usually with a base of fresh tomatoes. It also makes a great appetizer and is perfect for summer.
6. Drink fresh juices (without sugar) made from seasonal fruits such as watermelon, orange, pineapple, mango, coconut, and berries. It not only cools and refreshes your body, but also boosts your immunity.