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10 Diet Choices to Beat The Heat

10 Diet Choices to Beat The Heat
in Nutrition and Dietetics

Apr 19, 2022

Summer days are extremely hot and people, usually the elderly suffer from heat stroke and children may also suffer from summer boils. Due to the heat people get easily tired as they sweat continuously. Nature always provides the foods as per our nutritional requirements in different seasons. Selections of foods is very important during summer to beat the heat. Introducing the 10 diet choices to beat the heat are:-

  • Coconut Water is one of the most natural refreshing drink. The pH of this fluid is 5.6 and the nutrients are glucose, fructose, inulin, sodium, potassium, calcium, magnesium, chloride, phosphorus, sulphate and phyto-hormones. It is first choice for the patient of heat stroke and diarrhoea.
  • Butter Milk is a drink that is made by using the watery part of curd. This drink is spiced with jaljeera and is very useful for dehydration during the summer. It contains lactobacilli which helps to bring a balance in intestinal microflora, thereby making it useful in constipation, colitis and diarrhoea. It contains large amounts of lactic acid, an Alpha Hydroxy Acid (AHA) that helps to soften and brighten skin. It acts as a natural lotion which can be mixed with tomato juice and applied on the face or body.

Diet to Control Heat

  • Bael Fruit is rich in potassium and thiamin. It is fibrous with good amount of mucilage and is thus good for dysentery as well as constipation. It is a cool and cheap option in summer season. It has been observed to possess several properties- analgesic, antihyperlipidemic, antidiabetic, and anticancer. The pulp contains marnelosin, psoralen and polyphenolic compounds that increase tolerance of skin to sunlight and useful as laxative and diuretic.
  • Pineapple is a good source of vitamin C, thiamin, riboflavin and iron. It is eaten fresh, made into juice, squash, canned and jam. The presence of organic acids and enzymes make the fruit and its juice is useful in conditions such as gout, arthritis and dyspepsia. It is a good source of polyphenols that helps in heart disease and cholesterol management.
  • Cucumber has high water content (96%), is cool, refreshing, low in calories and useful in acidity and weight loss. It is generally eaten raw as a salad or in raitas. It contains glycolic, salicylic and lactic acids that help in healing corneal burns. It has a diuretic nature to flush toxins out of the body and maintain healthy tissue and skin.
  • Water Melons contain large amount of water (92%). It is very cooling in summer and helps to quench thirst. It is beneficial for acidity and other digestive disturbances. It is the best source of vitamin B6, vitamin C, lycopene, antioxidants, potassium, iron, etc. It is helpful to prevent Anemia, kidney disorders, high blood pressure, cancer, diabetes, heart disease as well as heat stroke or dehydration.
  • Musk Melon contains 95% water. It is cooling, refreshing and is useful for acidity, constipation, urinary tract infections, heat stroke and heart disease. It has antioxidant and anti inflammatory properties. It is high in potassium and thiamin and good for hypertensive people. It is excellent for refreshment during the summer.
  • Mango is the king of fruits. It contains 87% water in raw and 81% in ripe. Mangoes are rich in various carotenoids such as beta carotene, leutoxanthin, and violaxanthin. Carotenes are more in Alphonso followed by Langra and Fazli. It is a good source of magnesium as well as vitamin C, thiamin, riboflavin, and niacin. It is also rich in tartaric acid, malic acid and citric acid that help in maintaining the alkali reserve of the body. Aam panna is the best choice for summer.
  • Grapes are a good source of potassium as well as some vitamins and minerals with 82% water. Red and black grapes are high in bio-flavonides (antioxidants) and polyphenolics, which help to protect the body against cancer, heart disease and cholesterol management. Grapes juice is nutritious, delicious, and ideal for patients with fever and heat stroke.
  • Tomatoes contain 94% water. It is an excellent source of vitamin c, lycopene, biotin, and molybdenum. They are also very good source of copper, potassium, manganese, vitamin A (Beta carotene), Vitamin B6, folate, niacin, vitamin E and phosphorus. Availability of lycopene is better in cooked tomato than raw. It is good to maintain blood sugar, blood pressure, urinary tract infections and cancer. Tomato salad and soup are best option in summer.
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