WHAT ARE SOME FOODS TO MAKE THIS SUMMER EASIER AND HEALTHIER? NUTRITION TIPS FOR SUMMERS!

Temperatures are soaring in northern India and as we find some relief in air conditioners and fizzy drinks…there is more to countering the soaring temperature than just cooling your body temperature. It is very important that in summers which are associated with water loss we replenish the water levels in our bodies in a healthy and natural way.

Water sustains the body’s many vital chemical reactions and maintains correct body functions. Water is the main constituent of the human body about 60% of body weight in an adult. Although treated rather trivially, no other nutrient is more essential or is needed in such large amounts. Good hydration is essential for health and wellness. Every cell in the human body requires water. Hydration is central to the most basic physiological functions such as regulating blood pressure and body temperature, circulation and digestion.

The primary way of hydration is drinking plenty of clean water orally, but about 20% of our intake comes from foods especially fruits, vegetables, drinks, and broths. Although heavy perspiration calls for more hydration, sitting in an ac cabin for most of your day also dehydrates you and requires a correction of the body fluids with lots of oral consumption of water. People who work/ exercise in higher temperatures loose electrolytes along with water in perspiration. Food and hydrating fruits and vegetables are the choices as they not only correct the water balance but also replace essential salts and minerals. In addition, food provides the added nutrition of micronutrients (vitamins and minerals) and fiber.

Some fruits and vegetables which are natural hydration range from cucumbers, leeks, spinach, tomatoes, berries, melons, lemon, sweet lime, peppers, guards, lettuce, broccoli, and celery. Eating plenty of the above fruits and vegetables has multiple health benefits:

 Hydration: Supplying water, a principal nutrient as most of the above fruits and vegetables contain 60-80% water by weight.

 Essential micronutrients: Fruits and vegetables can provide almost all vitamins and minerals like Vit A, Vit C, Folate, Vit B4, Vit B2 and Iron, Calcium, Manganese, Copper, Sodium, Potassium and many more correcting any micronutrient deficiency.

 Fibre: As the above Fruits and vegetables are rich in the fire they provide a feeling of fullness and satiety, reducing the intake of other calorie -dense foods hence assisting in weight loss.

 Snack Alternative: Whole Fruits and vegetables, cut into veg or fruit salad, blended into a smoothie, broth or soup can be a great snack replacing unhealthy foods and help in maintaining weight.

There are many other foods that hydrate our bodies:

1. Sharbats: a cooling drink commonly made with juicy fruit, mint, and spices such as cumin and black salt. Examples of sharbats are

 Falsay Ka Sharbat – made from falsa or Grewia. Grewia is great for heart, blood circulation, cooling down the body temperature, reducing inflammation and is super delicious.

 Bael Ka Sharbat – made from Bael fruit or Stone Apple is packed with nutrition, helps cure acidity, ulcers, gastric disorders and helps to cool and detoxify the body.

 Aam Panna – a drink made from raw mangoes which are boiled and infused with mint, cumin seeds, and black salt. Aam Panna is sugar-free, low fat, cool appetizer and flavorful summer drink. It is also carminative and improves digestion.

2.Lassi/ Buttermilk: Yoghurt diluted with water and churned into a Lassi or buttermilk is nutritive, hydrating and aids in digestion. It acts as a general laxative and provides calcium, potassium and Vitamin B12 to the body. Buttermilk contains good bacteria that lubricate the intestines, aid digestion and helps to reduce gas and bloating.

3.Fruit Smoothies: Smoothies can be made from fruits blended with milk, peanuts a small serving of ice cream, and a flavourful essence. Smoothies are delicious and great for cooling down the body, hydration, and full of nutrients like calcium, protein and vitamins.

4.Broth/ Soup: A clear vegetable broth or soup can be made by cooking leeks, spring onions, carrots, tomato, cabbage, peppers, mushrooms, and more in a big vessel and straining it through a sieve. Chicken broth is a favourite version. Soup fills you up in addition to rehydrating you saving the extra calories from piling up.