Summer! Plenty Of Superfoods To Stay Healthy In Summer

5 min read

Summer! The word itself makes everyone to feel certain emotions running down from your head to toe. The excitement in kids, by the thought of summer holidays where there will be no homework, no uniforms, and no time limits for movies and games. However, All that goes on in parent’s minds is what all to feed them during this energy-consuming season.

whole sliced salted peppers with spices broccoli cutting board maroon table 141793 1691

Summer brings along various health problems like dehydration, stomach upset, bacterial infections, heat stroke, et al. Not only it affects children but also adults and old age peoples. Obviously, we can’t stop the kids from getting out. Trust me! it will make them go crazy. So, let’s not have that on choice. It is essential to make sure you are eating the right foods and exercising the right way to maintain body health. Following certain lifestyle changes may help us beat the tricky wrecks of summer.

It can help boost your immunity and strive throughout the summer without falling sick.
So take out your pen, and note down these crazy summer superfoods to fight back the hot summer. Let’s dive in! shall we?


Summer Fruits And Vegetables

Freshly harvested foods are fascinating and have the best health benefits to have to offer. So, Gobble up on grapes, cherries, tomatoes, berries, watermelon, oranges, celery, et al. Fruits and vegetables are blasting with antioxidants to help keep your body working at its best.

In order to maintain optimal health, one is advised to eat five or more daily servings of fruits and vegetables
The National Cancer Institute.


1. Cherries


They are packed with potassium which helps in controlling blood pressure.
They are rich in beta carotene, vitamin C, and anthocyanins that give the bright red color of cherries.  Anthocyanins help reduce inflammation and decrease oxidative destruction to muscles and joints after exercise. Quercetin, an antioxidant in cherries may help decrease stress and promote heart health.

Tip: Choose the ripe ones for cherries coz they are richer in antioxidants.


2. Watermelon Is Summer Friendly


Melon is 95 % of water and rich in vitamin A & C and potassium. They are low in calories.
154g of (One cup)watermelon contains just 46 calories and 12.5 mg of vitamin C. Lycopene, an antioxidant gives watermelon it’s reddish-pink coloring. It helps in reducing the risk of heart disease and prostate cancer.
Watermelon keeps you hydrated with cooling and refreshing effect.


3. Grapes


They are wonderful food of the heart. Fresh grapes contain resveratrol, which is found in the skins of grapes. It improves vascular function and inhibits the oxidation of “bad” LDL cholesterol. It has low calories with no cholesterol
Grapes are rich with vitamin K that helps in the blood clotting process during the time of injury.


4. Berries (Blueberry, Strawberry)


Blueberries and strawberries are an excellent source of vitamin C, fiber, and antioxidants. They help improve your immune system and are good for vision, perceptiveness, and brain development. Flavonoids in berries help reduce the risk of colon cancer.


5. Summer With Cucumber


It is rich in fiber and has a high amount of water. It can be added in a salad along with other vegetables or snacked alone.


6. Citrus fruits

Citric orange

These fruits contain vitamin C, which not only helps build the immune system but also helps increase the production of white blood cells.
Natural immunity against bacterial infections.


7. Broccoli


It is one of the vegetables rich in antioxidants, vitamins, and minerals. Broccoli is packed with vitamins A, C, and E. My favorite recipe for cooking broccoli is steaming it along with potato, carrot, and blend them together with a boiled egg. They are highly nutritious and enjoyable. Don’t forget to add salt and pepper:)


8. Ginger


It helps to decrease inflammation, reduce sore throat, and other inflammatory illnesses. Ginger tea is the best homemade recipe for cold and sore throat. The capsaicin gingerol in ginger helps to regulate body temperature.


9. Spinach (Kirai)


It is loaded with multiple antioxidants and beta carotene, which increases the body’s capacity to fight infection. Do not overcook in order to avoid evaporation of its good contents.


10. Bell Peppers

Bell peppers

These are high in vitamin C, potassium, and other important nutrients. Red bell peppers are particularly high in vitamin A and a specific type of antioxidant, known as lycopene. It is a carotenoid that gives them the color and might also help prevent certain types of cancer, especially prostate cancer.
Yellow and orange peppers are similarly rich in carotenoids and are heart-healthy.
Bell peppers are low in calories and help with weight loss.


11. Onions


They are surprisingly refreshing food. You can mix them with lemon and salt and make salads.
Adding onion to your fried vegetables, curries, and raita will enhance the taste of the food. The red onions are packed with quercetin, which is reckoned as a natural anti-allergen.
Having onion in your daily food can prevent you from sunstroke.


12. Mint for A Refreshing Summer.

Mint leaves

This herb is inexpensive and is easily available. Adding mint in curd, raita gives you added benefits. I love my mom’s special mint chutney that goes with all food. You can also make tea with mint to reduce cramps during periods. It helps to keep your body temperature cool and gives you a refreshing effect.


13. Hot Soup And Summer


Chicken soup helps fight cold. It is high in Vitamin B-6, which is vital to the formation of new and healthy red blood cells.
Tomato soup is tangy and helps in the digestion of food. Tomatoes are known as the poor man’s apple. They are rich in vitamins A, B2, and C.
Rasam is a healthy soup that is made using tamarind juice, pepper, tomato, cumin, and other spices.  It is eaten along with rice or also drank after a meal. 


14. Suitable Drinks For Summer.

Who doesn’t love to fill them with cold soft drinks straight out of the fridge when after a long ride in hot summer? But hear me out! Don’t ever make that mistake again. Those are bad for your health overall. Instead, Whenever you feel thirsty, choose to drink fresh juices like orange or melon juice. Here are some popular ones for you.


Coconut Water

Coconut water

They are the cheapest and best drink for summer. It is filled with essential vitamins, minerals, and other nutrients. It has cooling properties that help you fight summer and also protects against cancer.


Curd – Summer Superfood

High calcium milk product

Curd is delightful to have and gives a coolant effect. You can make spicy buttermilk or sweet lassi using curd. It is also used to prepare raita to eat with the main food. Curd can be mixed in some soups and fruit smoothies as well.


Lime Water


Lime water is another refreshing drink for summer. A glass of lime water can boost you up in no time. You can have them sweet or add salt and a pinch of cumin powder to it to enhance its flavor. Its called the refreshing drink for a reason.


Green Tea

Healthy tea to lose weight

Green tea enhances immune function in the body. It is rich in epigallocatechin gallate (EGCG) that supports our immune system.



Clear water

It is extremely important to drink water. Water helps in rehydrating the body to function better. Make sure to drink 8-10 glasses of water to maintain a well-hydrated body.
Keep yourself hydrated with water.


Turmeric Milk.

All Indian dishes contain a pinch of the turmeric spice in it. Turmeric is used as an anti-inflammatory agent to treat osteoarthritis and rheumatoid arthritis.
Golden milk: A glass of warm milk with a pinch of turmeric could be effective in boosting your immunity.

Check out 4 useful benefits of Turmeric.


Sesame Oil Bath (Gingelly oil)

Coconut Oil and Sesame oil

It is moreover kind of a ritual in most of the houses in India to take an oil bath with sesame oil. Sesame oil removes the heat inside the body. Both children and adults encounter hot flashes and chills in the changing season. In order to avoid it, a sesame oil bath is recommended once or twice a week. This helps in the management of body temperature and helps moisturize the skin. Massaging the whole body with sesame oil can help to relax and relieve us from stress and tension.

To know more, check out the benefits of Sesame oil in cooking as well as medicinal use.

Buying guide Standard cold-pressed oil is more natural with increased benefits.

Word of caution:
Don’t strain your stomach by dumping a lot in it. It makes it hard for digestion. It is best to have lighter meals instead. Especially at nights.

Reference link

Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.
Bharathi I am a Medical Student with a passion for writing and a thirst for knowledge.

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