Do you lose all your energy after stepping out of home because of the scorching sun? Feel heavy and drowsy after eating the wrong picked food items in this weather? The sun has the potential to drain us out of our energies completely and what’s worse? The pollution that adds to the mercury level rise! However, if we ignore this, we put our bodies at a high risk.
Many feel dehydrated during summer months and experience low energy level. This is another outcome of sun drain. Hence, it becomes extremely important important that we take extra care of ourselves during the hot season. Not only this, the excessive heat and lots of sweating also lead to immense skin problems like tan, sun burns, pimples, heat rashes, blemishes and much more. But, by eating the right kind of food to following certain lifestyle changes, we can beat the hazardous impacts of summer. Here’s a list of 10 items which you must include in your diet this summer!

1. Watermelon

It is a true summer super fruit! Also called as a body-healing fruit, watermelon is full of amazing health benefits, especially during the summer season. Summers make for the accurate time to indulge in this fresh, succulent melon, as it has to offer an array of nutrients, vitamins and minerals. The benefits of this fruit are huge in number. It is incredibly hydrating, with up to 92 per cent water content, making it naturally low in fat. I addition to that, it is good for keeping flab away as it is extremely low in calories and can be consumed if you’re aiming at weight-loss. One small cup of watermelon contains only about 80 calories. It also controls high blood pressure as the potassium, magnesium and amino acids present in watermelon work to maintain the health of blood vessels and ensure smooth blood flow. Watermelon also helps to maintain acid-based balance in the body, which helps lower the risk of high blood pressure. Plus, it boosts mood because of the presence of vitamin B6–a crucial nutrient that is responsible for calming the nerves. The fruit also helps balance hormones, which can heavily affect your mood. One fruit and so many benefits, isn’t it? Wait, there are more. Watermelon also improves eye health as it is a great source of vitamin A, which helps produce pigments in the retina of the eye, which protects age-related macular degeneration. Vitamin A also helps maintain healthy skin, teeth and mucus membrane.

2. Fruit Salad

This is the best kind of dish for fruit lovers and for everyone in general, specifically for summers. Fruit salad is a dish consisting of various kinds of fruit, sometimes served in a liquid, either in their own juices or a syrup. Fruit salads can be served as appetizers, desserts or as a side-salad. When served as an appetizer or as a dessert, a fruit salad is sometimes known as a fruit cocktail or fruit cup. Most of us are used to consuming one form of processed food or the other. These foods are usually devoid of essential nutrients; let’s not even go into how much harmful sugars they contain. Fruit salads would come in handy when you need an healthier alternative to processed foods as the help to reduce body fat, aid digestion and metabolism. Since fruits are generally full of vitamins and minerals, a combination of these fruits would be one big healthy serving. Let’s not also forget, it tastes good! Fruits are mainly composed of water, therefore, contain no calories. For those who want to lose weight or want to avoid gaining those extra pounds, fruit salad can be an excellent choice. Many fruits have huge amounts of fiber in them. Fibers are very important in our diet. Our body can’t process fiber, so whatever comes in, comes right out. That means that they will solve problems with constipation, they will clean your bowels and they will reduce the chance of getting colon cancer.Fruits contain folic acid which is important for our red blood cells. Folic acid is also very important in pregnancy for the healthy development of foetus. Ever wondered why people who exercise often eat lots of fruits? The answer is simple, many fruits contain vitamins that can boost your energy. If you feel hungry, you know what to fill your plate with!

3. Curd

Well, curd is what our parents make us eat before going for any exam. It is not just for good luck but also has other immense benefits. It is the lightest and most-effective fuel you can rely on during summers. It can keep you hydrated and boost your energy levels at the same time. Add a little salt or sugar, and your body will feel more balanced and energized. Plus, it is also a great stress-buster and lowers anxiety levels. Curd is packed with the healthiest bacteria, which makes it a brilliant gut healer. Its probiotic nature improves the immunity system, and can potentially help your body fight everything from virals fevers to common cold and infections. Dahi is also good for every kind of gut issue, from indigestion to bloating. It clears out and restrains cholesterol formation in the arteries, and beats down the risk of coronary heart diseases. It also helps control blood pressure in the body. It’s one of the best things you could have for your cardio-vascular health. It is chock full of calcium, which can help keep your bones and teeth healthy. It also contains minerals like phosphorus, which, in association with calcium, intensifies your bone growth. In addition to that, it can potentially keep diseases like arthritis and osteoporosis at bay. With minerals like zinc, phosphorus and vitamin E, curd naturally improves skin quality like no skin cream can. From moisturizing your skin to keeping acne and blemishes away, curd does it all. People who are lactose-intolerant or do not like milk can actually indulge in curd without any fear. Curd imbibes all the boons of milk, and benefits the body the exact same way. Its added benefits make it a must-have in your daily diet.

4. Coconut Water

In this hot and energy demanding summer, coconut is the best go-to-food item. While the ripe coconut water too has a bunch of health benefits, it’s the tender coconut that’s truly the king of essential vitamins and minerals that your body needs to replenish, living the hectic lifestyles we’re now leading. It helps you get closer to your weight-loss goals. The percentage of fat content in coconut water is extremely low, 42 calories per serving (240 g), making it one of the best energy drinks out there. It also helps suppress appetite, making you feel full for longer. Coconut water is a good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine and folates, and also helps restore the gut’s pH balance, which is obviously out of control after a night of binge drinking. Thanks to the high concentration of fibre in coconut, its water helps cure indigestion and reduces the occurrence of acid reflux. So, if you feel bloated, or have acidity, all you need to do is gulp down some fresh coconut water. People struggling with high blood pressure should absolutely make this magic drink a part of their everyday diet. The vitamin C, magnesium and potassium content in coconut water help reduce blood-pressure levels, while also keeping hypertension at bay. Coconut water basically helps replace fluid loss from the gastrointestinal tract, thus keeping you hydrated, especially in this cruel heat.

5. Cucumber

Cucumbers are an excellent source of silica. Silica is the beauty mineral, a trace mineral that contributes to that strength of our connective tissue. Connective tissue is what holds our body together. It includes the inter-cellular cement,muscles, tendons, ligaments, cartilage and bone. The high water content cleanses the body by removing toxic and old waste material. Cucumbers help eliminate uric acid, which is beneficial for people with arthritis and joint pains. The magnesium content in cucumber relaxes nerves and muscles and helps blood circulating smoothly. Lignans found in cucumbers have immune boosting, anti-inflammatory effects that are beneficial for fighting cardiovascular diseases. Cucumbers also provide important minerals like potassium and magnesium that are extremely beneficial for healthier blood pressure levels. Magnesium rich foods are also beneficial for blood pressure in addition to general nerve functioning, fluid balance, heart beat regulation, better blood sugar levels and higher energy expenditure

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