Your summer binge list

EAT RIGHT

Summer is the time to shed layers of clothes as well as some kilos! It is a natural trend to eat light during summer. Much of summer’s fresh produce has extra nutritional benefits that one may not be aware of.

Fruits and vegetables contain antioxidants and other phytonutrients that may slow ageing, protect against cancer or stroke, and improve blood pressure and keep the heart healthy.

Berries, such as strawberries, blueberries, raspberries and blackberries, are in abundant supply in summer. Most berries are naturally sweet and require little effort to prepare/ cook. They are rich in ellagic acid, an antioxidant, which reduces the risk of cancer as well as urinary tract infection. Berries are also a good source of fibre, which in turn reduces cholesterol. They are low in calories and high in water content and their taste satisfies the craving for something sweet. Berries are a particularly rich source of polyphenols and Vitamin C. Vitamin C helps boost immunity and makes connective tissues strong.

Watermelon is a wonderful summer fruit that satisfies thirst and keeps one hydrated. This sweet, juicy fruit is packed with important antioxidants. It is an important source of Vitamin A, notably through its concentration of beta-carotene. It is also a good source of Vitamin B6, B1, potassium and magnesium. Watermelon’s delectable flesh has no cholesterol and virtually no fat. So, it serves as a great snack for both adults and children. A whole cup of watermelon contains just 48 calories.

Cantaloupe or musk melon is full of vitamins, minerals and antioxidants. It has high water content and very few calories. This fruit can help to meet the body’s daily requirement of Vitamin A and Vitamin C, and provide other valuable minerals like potassium and folic acid.

One cup of musk melon contains 56 calories. It is also rich in antioxidants and flavonoids, which protect the body from various types of cancer. Musk melon is also rich in potassium, which provides protection against coronary heart diseases by keeping a check on heart rate and blood pressure. It also helps keep a check on the quantity of low-density lipoproteins (LDL) and raises the level of high-density lipoproteins (HDL), also known as ‘good’ cholesterol. It is a good source of Vitamin A, which helps in maintaining healthy skin. It also reduces the risk of cataract and helps improve eye sight.

Mangoes — raw and ripe — contain  carotenoids and bioflavonoids, which provide potassium to regulate blood pressure and heart beat. They also contain Vitamin E, Vitamin C and calcium. They help in treating acidity, poor digestion and anaemia.  Unripe mangoes are a good source of pectin, which is a soluble dietary fibre. But mangoes are not good for diabetics and weight watchers.

Yogurt from skimmed milk acts as coolant. It is a good source of calcium and probiotics, which can boost immunity and keep the gastro-intestinal tract healthy. Yogurt also provides Vitamin B2 and B12, potassium and magnesium. It helps in the prevention of osteoporosis. Yogurt reduces the risk of blood pressure. It also discourages vaginal infections.

Tomatoes and peppers of all colours contain large amounts of Vitamin A and Vitamin C. They contain lycopene, which reduces the risk of prostate cancer. They also reduces LDL or ‘bad’ cholesterol.

Peppers are nutritious. They have beta-carotene, which can boost immunity. They are a good source of Vitamin C, Vitamin B, Vitamin K, thiamine and folic acid. The Vitamin C and beta-carotene in peppers guard against cataract.

The flavonoids in bell peppers prevent blood clot formation, thus reducing the chances of a heart attack by regulating cholesterol levels.

Try different summer vegetables like zucchini, greens, peas and beets which — in addition to being nutritious — are low in calories too.

Cucumbers are rightly called ‘cool’ as they contain 96 per cent water. You can gorge on cucumber slices seasoned with a little pepper and salt and a dash of lemon. Cucumbers have diuretic properties. This is especially helpful during the dry summer months in order to flush out toxins  from the body and maintain healthy tissues and clear skin.

Cucumbers contain significant amounts of Vitamin B, phosphorous, calcium, zinc and other minerals. So, they provide relief from gastritis, stomach acidity and heartburn, which occur more frequently in summer.

They also help controls gout, arthritis and eczema. They help those with high/ low blood pressure and diabetes. Raw cucumber slices can be placed on inflamed eyes or skin to produce a cooling effect.

Almost all citrus fruits are cooling. Lemons are a boon during summer. These small citrus fruits are a rich source of Vitamin C and electrolytes. They can protect the body from prickly heat. Lemon and honey have the power of instantly replenish lost fluids and work as energisers.

Then, there is water. Water increases the volume of food and is the most refreshing and satisfying thirst quencher. Drink 8-10 glasses of water every day. But when exposed to heat and during an exercise session, you should increase your consumption of water to adequately hydrate yourself and regulate body temperature.

Drinking water helps the kidneys function better, produce more urine, cleanse blood of toxins and eliminate toxins more easily. Water also helps keep bowel functions normal.

The human body cannot store water, so we must drink plenty of it to replenish losses due to perspiration.

Try including healthy beverages, like herbal juices, vegetable juices, green tea, thandai, aam panna, lime water, fruit juices without sugar, skimmed milk, buttermilk, coconut water, khus and gulab sherbets, in your summer diet.

Avoid rich, oily, spicy and fatty foods in summer. Instead, choose fresh summer produce in the form of salads, low-cal desserts like frozen grapes, low-fat fresh fruit custards or yogurt. Binge on large salads. Ideally, your salads must contain onions, cucumbers, tomatoes and lettuce with a dash of  fresh lemon juice.