Boost Your Health This Summer with These Healthy Summer Foods

How do you define your summer diet? Does it include a lot of vegetables and seasonal fruits? Do you stick to your unhealthy junk food diet even during the summer? We are so attuned to categorizing our foods as “good” and “bad” that we forget about the nutritional value of each.

With the pelting summer heat right above our heads, eating a light and healthy diet is optimal for the summer months. Not only does it keep you energized, but it also replenishes the nutrients in the body that you likely lost through sweat.

This article will explore the top 10 summer foods that will make an all-around and perfect addition to your summer diet.

What do you Need to Keep in Mind Regarding a Summer Diet?

You might not consciously realize this, but our diets change with the weather outside. We are more likely to eat warm and hot foods during the cold winters and stick to lighter meals with high water content during the summer months.

Our eating habits are based on what our body needs. We are attuned to our body’s dietary requirements, especially during the summer when we sweat profusely and lose a lot of energy doing basic work.

When constructing your ideal summer diet, here are a few factors you need to keep in mind:

• Focus on eating a well-balanced diet with seasonal fruits, vegetables, rich protein sources and even carbohydrates.
• Focus on keeping yourself hydrated throughout the day.
• Focus on avoiding restrictive diets since those can affect the energy levels too.
• Focus on eating mindfully.

With that in mind, let us walk you through a list of some of the best summer foods that you can consider adding to your diet. Scroll down!

List of the Best Summer Foods

Despite the scorching heat, the summer months are the best for fresh and vibrant produce. You get access to various nutritional and colorful fruits and vegetables that are nourishing and just what your body needs to cope with the scorching summer heat.

However, with many different summer foods, choosing the best ones for your diet can be a little challenging.

Following are some of our best picks:

1. Watermelon

We couldn’t help but start the list with the “king of hydration.” Summer heat needs a coolant, and a few watermelon wedges can be the miracle cure. It has a high water content, which replenishes the body’s lost hydration and maintains the nutritional balance too.

Surprisingly enough, watermelon (like tomatoes) has lycopene, which has skin-protective properties. It shields the skin against the harsh impacts of the sun’s UV rays.

2. Oranges

Another seasonal fruit worth adding to the list is an orange. It is a nutrient powerhouse and contains a balance of Vitamin C and potassium. Both have definitive benefits in improving immunity and keeping the energy levels in check.

The potassium from the oranges also supports muscle recovery and prevents fatigue, which is very common during summer. Although the water content isn’t as high as a watermelon, a single orange contains around 80% water, which supports hydration.

If you are prone to experiencing muscle cramps during the summer months, eating an orange can exponentially reduce that risk.

3. Celery

Celery has a very bad reputation for itself. Besides the taste, many individuals often put celery on the back of the list because it is a diuretic.

However, what if we told you that it doesn’t make you dehydrated? Celery’s diuretic property acts on the water weight in the body and reduces the risks of dehydration.

It triggers the kidneys to flush out the excess water and the waste to maintain the body’s homeostasis. This also reduces the risks of bloating, which is very common during the hot summer. So, including celery on your list of healthy summer foods can boost your overall well-being.

4. Melons

There are so many different types that we had to categorize them as one. When you think about melons during the summer months, they can include musk melon, cantaloupe, honeydew, and many other types.

But, what’s common about them, you ask? All of them have high water content and have nourishing impacts on the body during the harsh summer months.

Take honeydew, for example. Not only does it have a low fat and cholesterol content, but it is also packed with healthy Vitamins like Vitamin A and C and minerals. Similarly, cantaloupe is also a good source of nutrients.

Like celery, even cantaloupe is a natural diuretic, which eliminates the excess water and fluids from the body without making you dehydrated during the rough summer months.

5. Berries

Like melons, even berries are a hit during the summer months. You have a variety to choose from, including strawberries, raspberries, blackberries, blueberries, etc.

Almost all the different types of berries are loaded with a variety of vitamins and minerals in them. Some of the common ones include Vitamin A, C, and E.

Moreover, the berries are potent antioxidants, which can reduce the risks of oxidative stress and free radical damage in the body, which is often higher during the summer. Eating berries also optimize immunity due to its high Vitamin C content.

6. Nuts

You wouldn’t even expect it to be a part of the summer foods list, right? Well, that’s where we are mostly wrong.

During the summer months, our bodies undergo a lot of rigorous changes. We sweat a lot, burn off the energy quickly, and feel tired almost throughout the day.

That’s where the different categories of nuts come into play. Nuts like cashews, walnuts, almonds, and peanuts are a rich source of monounsaturated and polyunsaturated fats, both of which are healthy fats.

Replenishing the body with healthy fats contributes to optimal energy levels throughout the day. Healthy fats also reduce the cholesterol levels in the body and prevent the risks of cardiovascular complications, which can often arise during the summers.

7. Salmon

While we are on the topic of healthy fats, Salmon deserves a mention in the list too. Enriched with omega-3 fatty acids, Salmon is a perfect source of healthy fats and proteins that are essential during the summer months.

Eating a fillet of salmon is very healthy and reduces the risks of heart disease, which can be quite potent during the peak summer months.

However, try to source locally caught or organically farmed salmon because it supports your overall well-being.

8. Cucumbers

Cucumbers and summers are synonymous, and rightfully so. They are a perfect addition to the list of good summer foods due to their high-water content. It has around 95% water content in it, which is replenishing during the heat of the summer.

Besides the water content, cucumbers are also enriched with several minerals, including magnesium, potassium, and manganese, all of which have promising benefits for the body.

Also, if you are struggling with digestive disorders during the summer months, cucumbers are an amazing way to subside those complications. Just ensure that you eat them with the skin on them because that’s where most nutrients and fiber are.

9. Lima Beans

Another unique and out-of-the-box summer food that you probably didn’t expect on the list is Lima Beans.

Besides being a good source of plant-based protein, lima beans are also enriched with helpful vitamins, minerals, and nutrients – all of which contribute to better management of blood glucose, metabolism, and the overall cardiovascular health of an individual during the summer months.

Since beans are high in fiber content. They also keep you full and energized for a longer period.

10. Yogurt

Last but not least on the list of summer foods to eat is yogurt. This is ideal for individuals who struggle with poor digestion during the harsh summers. Not only is yogurt nutritious, but it is also a rich source of probiotics, which support your gut health during the summer months.

However, try to include healthy, low-fat Greek yogurt in your diet because that’s where you get all the benefits. The cheaper or artificially sweetened yogurt might not be that good for your body.

FAQs

• What are some good summer food recipes to make?

During summer, you want to include seasonal fruit and vegetables in your meal planning. So, fresh salads, fruit bowls, curries, and even soups make an excellent choice to eat.

• How much water should I drink during summer?

Although there is no “standard” measure for the water requirement, it is generally suggested that one should drink around two liters of water each day to maintain optimal hydration.

• Are lemons a good summer food?

Lemons are one of the best summer foods to consider. They have a very high Vitamin C content and support iron absorption in the body, which is necessary for healthy well-being during the summer months.

Conclusion

The list of summer foods to make contains some of our top picks that are easily accessible, good for your body, and taste great. Since summer enhances the risks of several complications, especially with the cardiovascular and gut functions, a balanced and nutritious diet is key to proactively managing all the shortcomings. What are some of your favorite summer foods?