The Best Summer Foods

Summer is a wonderful time of the year, with plenty of sunshine and opportunities to spend time outdoors. As the temperature rises, it's important to pay attention to your diet and ensure that you're eating the right foods to support your health during the hot months. Here are some of the best foods to eat for optimal health in the summer months:

1. Watermelon: Watermelon is a refreshing and hydrating fruit that is perfect for hot summer days. It is rich in antioxidants, vitamins A and C, and potassium, making it an excellent choice for maintaining good health.

The nutritional value of watermelon: 

• High in water content (about 92%)

• Low in calories (about 46 calories per cup)

• Rich in vitamin C, vitamin A, potassium, and lycopene

2. Tomatoes: Tomatoes are a great source of lycopene, which is an antioxidant that helps protect your skin from sun damage. They are also rich in vitamin C, potassium, and fiber, making them a healthy addition to your summer diet.

Tomatoes are: 

• Low in calories (about 32 calories per cup)

• Rich in vitamin C, vitamin A, potassium, and lycopene

• Contains small amounts of other vitamins and minerals like vitamin K, folate, and magnesium

3. Berries: Berries such as strawberries, blueberries, and raspberries are packed with antioxidants and fiber, making them a healthy snack option for the summer. They are also low in calories, making them an ideal choice for weight management.

Berries are: 

• Rich in fiber and antioxidants

• Low in calories (strawberries: 49 calories per cup, blueberries: 84 calories per cup, raspberries: 64 calories per cup)

• Rich in vitamin C and other vitamins and minerals

4. Leafy Greens: Leafy greens like spinach, kale, and Swiss chard are rich in vitamins and minerals that are essential for maintaining good health. They are also low in calories, making them a great choice for those who want to lose weight.

5. Cucumbers: Cucumbers are a hydrating and refreshing vegetable that is perfect for summer. They are low in calories and rich in vitamins and minerals, making them a healthy addition to your diet. They are a low-calorie vegetable that are high in water content and rich in antioxidants, including vitamin C and beta-carotene, while also containing small amounts of fiber, potassium, and vitamin K. They may help improve hydration, digestion, and skin health.

6. Iced Tea: Iced tea is a refreshing and hydrating drink that is perfect for summer. It can be made with a variety of teas, including green tea, which is rich in antioxidants and has been shown to have numerous health benefits. You just need to add the 

• Low in calories (about 2 calories per cup)

• Rich in antioxidants, particularly catechins and epigallocatechin gallate (EGCG)

• Contains small amounts of caffeine, which can provide a mild energy boost

To make it, boil 8 cups of water and add 4-6 tea bags. Let it steep for 3-5 minutes, remove the tea bags, and let it cool. Pour it into a pitcher with ice, add sugar or honey (optional), and chill in the fridge for at least 30 minutes. Serve over ice and garnish with lemon wedges and mint leaves.

7. Light Salads: Summer is the perfect time to enjoy fresh salads made with leafy greens, herbs, and a variety of colorful vegetables. Adding protein-rich ingredients like grilled chicken or chickpeas can make them more satisfying and nutritious. 

8. Sugarcane: Sugarcane juice is used as a natural remedy to a host of problems and of course it is our national drink. This energy drink helps build up plasma and body fluids to counter dehydration and dullness. It gives instant energy, helps the liver function, helps to fight cancer, and eases the digestive system.  Adding mint leaves to the juice will help enhance the taste of your refreshing summer drink.

9. Sattu Sharbat: What's better than bringing a desi summer drink to your rescue? Sattu Sharbat is one speciality from Pakistan that keeps the body cool during the hot days. It is made with Sattu flour, sugar,water and ice; that's all it needs. It is energizing and good for the stomach. It is full of fibres. It makes you feel good and healthy. 

10. Lassi: Lassi or yogurt drink remains one of the famous summer drinks in our country. Across this region, you would find sweet and salty lassi which is considered to be a premixed coolant for the body. Just like yogurt, lassi is an excellent source of calcium, protein, carbohydrates, vitamin A, and B. Apart from cooling properties, lassi also helps in improving appetite, and digestion.

11.  Smoothies: Smoothies are an ideal way to keep a fresh and healthy body in summers. A perfect way to lose weight in summers. With so many recipes to choose from, smoothies can be consumed for detox, muscle building, beauty, and strengthening the immune system. Drinking smoothies can also help you keep your body energized.

Incorporating these foods into your summer diet can help you maintain good health and stay hydrated during the hot months. Make sure to also stay hydrated by drinking plenty of water and limiting your intake of sugary and alcoholic drinks.