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We can all feel the effects of summer heatwaves, and the best way to deal with them is to change what you eat. To stay refreshed, keep your body temperature steady, and get essential nutrients during the hot summer months, eat foods that cool you down. You can stay healthy and beat the heatwave with a wide range of foods, such as fruits, veggies, and cool drinks. Enjoy these natural, hydrating foods to keep cool and energised all summer long.
Cucumber
Cucumbers are a quintessential summer food, boasting a high water content of about 95%, making them incredibly hydrating. They are also low in calories and rich in vitamins K and C, potassium, and magnesium. Cucumbers can be enjoyed in salads, sandwiches, or as a refreshing snack. Their hydrating properties help cool the body and reduce swelling and inflammation, making them an excellent choice during heatwaves. Additionally, cucumbers have a soothing effect on the skin, which can be beneficial after sun exposure.
Yoghurt
Yoghurt is a versatile cooling food, rich in probiotics that aid digestion and enhance gut health. During summer, its cooling effect can be amplified by consuming it in various forms such as raita, lassi, or smoothies. Yoghurt is also a good source of protein, calcium, and vitamins B2 and B12. The probiotics in yoghurt help maintain a healthy balance of bacteria in the gut, which can be disrupted by excessive heat. Moreover, yoghurt can be used as a base for cold soups and dips, adding both nutrition and a cooling effect to your meals.
Sabja Seeds
Sabja seeds, also known as basil seeds, are tiny black seeds that swell and form a gelatinous texture when soaked in water. They are known for their cooling properties and are often used in traditional Indian drinks like falooda and sherbet. Rich in fibre, vitamins, and minerals, sabja seeds help reduce body heat and provide relief from heat-related issues. They also aid in digestion and have a soothing effect on the stomach. You can add soaked sabja seeds to lemon water, coconut water, or milk for a refreshing summer drink.
Mint Leaf
Mint leaves are a popular herb known for their cooling sensation and refreshing flavour. They are rich in antioxidants, vitamins A and C, and minerals such as iron and calcium. Mint can be added to various dishes, beverages, and salads to enhance their cooling properties. A mint-infused water or a glass of chilled mint lemonade can be incredibly refreshing during hot summer days. Additionally, mint has digestive benefits and can help alleviate symptoms of indigestion and bloating, which are common in the summer.
Watermelon and Muskmelon
Watermelon and muskmelon are two of the most popular summer fruits. Watermelon is composed of about 92% water and is a rich source of vitamins A, C, and antioxidants like lycopene. Muskmelon, or cantaloupe, is similarly hydrating and provides vitamins A and C, potassium, and dietary fibre. These melons can be enjoyed on their own, in fruit salads, or as refreshing juices. Their high water content helps keep the body hydrated and cool, while their natural sugars provide a quick energy boost without the heaviness.
Coconut Water
Coconut water is a natural isotonic beverage that is ideal for rehydration during the summer. It is rich in electrolytes like potassium, sodium, and magnesium, which are essential for maintaining fluid balance and preventing dehydration. Coconut water also contains antioxidants and amino acids, making it a healthier alternative to sugary sports drinks. Consuming coconut water can help replenish lost fluids and minerals, providing a cooling effect and boosting energy levels. It can be consumed directly from the coconut or as a base for smoothies and other refreshing drinks.
Wood Apple
Wood apple, also known as bael fruit, is a tropical fruit known for its cooling properties and numerous health benefits. It is rich in vitamins A, B, and C, as well as minerals like potassium and calcium. Wood apple has a unique flavour and can be consumed as a juice or mixed into salads. It helps cool the body, aids digestion, and has detoxifying properties. The fruit is also known for its ability to prevent heat strokes and other heat-related ailments, making it an excellent choice for summer.
Ice Apple
Ice apple, also known as tadgola, palm fruit or nungu, is a translucent, jelly-like fruit that is highly refreshing and cooling. It is rich in vitamins A, B, and C, as well as minerals like potassium, calcium, and iron. Ice apple helps hydrate the body and provides a cooling effect, making it perfect for hot summer days. It can be eaten fresh or added to fruit salads and desserts. Ice apple also aids in digestion and has a soothing effect on the stomach, which is particularly beneficial during the heatwave.
Gourds
Gourds such as lauki (bottle gourd), tinda (Indian round gourd), and torai (ridge gourd) are excellent cooling vegetables that are high in water content and low in calories. They are rich in vitamins C and B, as well as minerals like iron and magnesium. These gourds can be cooked in various ways, including stir-fries, curries, and soups. Their high water content helps keep the body hydrated and cool, while their nutrient profile supports overall health. Gourds are also known for their digestive benefits and can help alleviate symptoms of heat-related digestive issues.
Berries
Berries such as strawberries, blueberries, raspberries, and blackberries are not only delicious but also incredibly hydrating and cooling. They are rich in antioxidants, vitamins C and K, and dietary fibre. Berries can be enjoyed fresh, in smoothies, or as toppings for yoghurt and desserts. Their high water content and natural sweetness make them a perfect summer snack. Additionally, the antioxidants in berries help protect the skin from sun damage and support overall health. Berries also have anti-inflammatory properties, which can help reduce the risk of heat-related inflammation and discomfort.
