summer fruits – Cardiac Wellness Institute

With the temperature rising to unbearable levels this summer, it is important to know how to protect ourselves from the heat and to take preventive measures to avoid the adverse effects of the heat waves and intense humidity. Keeping our body cool from the inside by drinking plenty of water and consuming summer-friendly, nutritious foods are the best ways to beat the heat.

Adequate hydration is the most important thing our body needs to fight the soaring mercury level. When the outside temperature is very high, our body sweats a lot in an effort to keep the body surface cool. However, the body also loses some essential minerals like sodium and chloride along with the sweat. As a dietitian providing nutritional guidance to individuals with cardiovascular ailments and metabolic conditions like diabetes and obesity, I am glad to share the following dietary hacks that will help us all beat the summer heat.

Dietary hacks for the summer

Water: Drink at least 2-3 litres of water daily to stay well hydrated; remember to carry fresh drinking water with you to work, to your workouts, and just about anywhere you go.

Tender coconut water: Packed with essential electrolytes, minerals and vitamins, it helps to restore the body’s fluid balance. Remember to drink some of this naturally available energy drink before or after an activity where you sweat a lot.

Buttermilk or Lassi: This is an effective cooling agent and a refreshing beverage; it also provides essential probiotics, vitamins, and minerals that get depleted due to the intense summer heat. A glass of chilled buttermilk seasoned with a pinch of asafoetida, salt, and jeera powder is also the perfect welcome drink for summer social gatherings. A salt lassi or a mango lassi are some summer favourites too!

Watermelon: A versatile fruit with 90% water content, it hydrates the body during the summer season and helps in replacing the lost vitamins and minerals due to sweating. Use it in a fruit salad, as a glass of chilled juice, or watermelon ice cubes made from fresh juice.

Musk melon: This summer fruit is a nature’s gift as it can be consumed in various forms.If you didn’t know, the dried and roasted musk melon seeds are rich in the healthy fatty acids, essential proteins, vitamins and minerals. Musk melon seeds can be dried, roasted and added to literally any dish.

Cucumber: Another water-rich vegetable, the cucumber can be incorporated in multiple ways in our daily diets during summer. It is good for hydration and detoxification and is best had as a raita, a juice or a salad.

Foods to avoid in the summer months

Spicy foods and deep fried foods are best avoided during the summer months.
Caffeine, soda and other carbonated drinks are to be consumed minimally as they can increase the risk of dehydration.
Red meat is rich in fat, takes more time to digest, and also increases the body temperature; instead, grilled and sautéed chicken and fish are better options.

When to get a doctor / dietician’s advise

In case you have been advised to limit your fluid intake by your doctor, you should get a dietician’s advice or a personalised diet plan suitable for the intense heat.
If you have a medical diagnosis and are taking medications, it is best to consult a dietician prior to making any dietary changes.
Individuals with dietary restrictions and allergies should be guided appropriately by a dietician in their healthy diet journey.
Individuals with heart diseases should remember to avoid exposure to extremes of temperature without adequate preparation as it can worsen their cardiac function.

In conclusion, consuming nature’s gift of summer-friendly fruits and vegetables that contain more vitamins and minerals is the best way to maintain the body’s hydration. Good hydration helps us work efficiently and keeps our brain more active. Remember to include at least 5 servings of fruits and vegetables everyday to stay healthy and hydrated this summer! Think wisely and choose foods and drinks that help to keep your body healthy despite the heat and remember to take the help of an experienced nutritionist for better personalised advise.

Summer Fruits are one of the best ways to beat the heat. So, let’s have a look at some fruits to keep you cool this season.

Some fruits are extremely useful during summer because they refresh, rehydrate and rejuvenate us during the hot days. When the environment is hot and humid, our body has to work harder to maintain a normal temperature. This is automatically achieved by our body’s internal mechanism by altering the blood circulation and losing water through skin and sweat glands. Heat waves are extremely dangerous in cities due to pollutants that are trapped in the atmosphere. During a heat wave, it is recommended to reduce strenuous activities or reschedule them to a cooler time of the day. Moreover, you should avoid too much of sun exposure in the daytime. It is also recommended to drink a lot of fluids in the summer even if you don’t feel thirsty.

Extreme temperatures are not only demanding on the body’s metabolic mechanism, they can also be a threat to the normal functioning of the heart. It is because of this reason that we recommend individuals with heart ailments to take extra precaution in the summer and winter seasons.

While water is very important at such high temperatures, you can also resort to fruits in order to keep your body hydrated and healthy. Eating summer fruits is a healthy way to keep you cool and get all the goodness of nature. These are the fruits to cool you down:

Watermelons
Lemons
Pineapples
Muskmelons
Sweet Limes

Watermelons

Watermelons are made of 92% water and electrolytes, and it has the highest water content out of all summer fruits. One cup (100g) of watermelon has only about 46 calories.
Melons are low in saturated fat and sodium and they are a good source of potassium, magnesium, vitamin A, C, B1 and B6.
It can have a positive effect on people suffering from asthma, arteriosclerosis, diabetes, colon cancer and arthritis. Melons have antioxidants that help neutralize free radicals to keep us youthful and energetic.

Lemons

Lemons generally have 89% water and it is one of the most refreshing drinks in summer. One lemon fruit contains 17 – 24 calories, depending on the size.
They are a good source of vitamin B6, potassium, iron and an excellent source of dietary fibre and vitamin C.
Lemon water is very good for common summer weather problems like nausea, heartburn and dehydration.

Pineapples

Pineapples are a delicious summer fruit. It has approximately 86% of water content. A hundred grams of pineapple contains about 48 calories, mostly from sugars.
Pineapples are rich in vitamin C and bromelain, which help fight microbial infections and boosts immunity. It is rich in antioxidant which helps to reduce cholesterol level and prevent heart diseases.
Pineapple will help get rid of respiratory tract problems like frequent colds. This fruit contains high amounts of manganese that helps in strengthening bones and connective tissues.

Muskmelons

Muskmelon is a popular summer seasonal fruit; it is another high water content fruit with 90% water. 100 grams of muskmelon contains about 34 calories.
It is rich in potassium, an important electrolyte that is helpful to regulate blood pressure. Other vital nutrients found in muskmelon are vitamins A, C and K, protein, fibre, folate, calcium and iron.
Regular intake of muskmelon reduces the risk of obesity, diabetes and heart disease while promoting healthy skin and hair. It also provides protection from common cold and some cancers.

Sweet Limes

Sweet lime or Mosambi is a versatile fruit with a sweet and sour taste. It has 80% water content and a medium- sized fruit provides 43 calories.
It is rich in vitamin C, copper, iron, fibre and calcium. The acids in sweet lime help to flush out toxins from the bowel and to prevent constipation.
This fruit is rich in antioxidants and flavonoids that have detoxifying and antibiotic properties and is also effective in healing peptic ulcers.
It will keep you hydrated and provide essential minerals and vitamins at the same time. Sweet lime juice is helpful in treating sunstroke.

Including summer fruits in your daily diet can be very beneficial for your overall health this season. The good thing about these summer fruits is that they not just keep you cool, but are loaded with vitamins, minerals, and a lot of other health benefits too.

Enjoy these healthy refreshing fruits in summer and beat the heat!!!