Ten Foods to Keep You Cool & Refreshed This Summer

Overview

Summer is a great time of year for many people. The warm weather beckons us outside to get active and enjoy all the events happening under the sun. 

And let’s remember the fantastic food! Summer produce is just so fresh and delicious. Whether you’re grilling, making a platter of fruits and veggies, or tossing together a vibrant fruit salad, there are endless ways to savour the flavours of the season.

While the specific fruits and veggies in season may vary depending on where you live, there are some staples that you can count on finding. Think summer squash, juicy watermelons, refreshing celery, eggplants, and tangy lemons, among others. 

Adding these goodies to your summer meals is not only easy, but it’s also a great way to boost your health. If you need inspiration on which fruits and veggies to include in your diet this summer and the benefits they bring, keep reading.

Cucumber

Cucumbers are not only refreshing and light, but they are also delicious and packed with nutrients. Yes, you heard it right – cucumbers are actually a fruit! They are surprisingly low in calories, with just 45 calories in a 300-gram serving. They have zero grams of fat, making them a dream food for anyone watching their weight.

But it doesn’t stop there. Cucumbers are an amazing source of vitamins and minerals. They are made up of 96% water, making them a perfect choice to keep you hydrated on hot days.

To get the most out of cucumbers, experts suggest eating them with the peel on. You’ll find most of the fibre, vitamins, and minerals here. And if you’re looking to shed some pounds, adding cucumbers to your diet is a smart move.

 Plus, cucumbers are a great source of soluble fibre, which keeps you feeling full for longer. So go ahead and enjoy this crunchy, refreshing veggie – your body will thank you!

Strawberries

Strawberries, those juicy and vibrant fruits, are a true powerhouse of nutrients. During the summer months, you can easily find them in abundance. Despite their small size, strawberries offer a wide range of health benefits.

They are known to improve heart health, lower cholesterol levels, and even help prevent cancer. With a water content of about 90%, strawberries are incredibly hydrating.

They are also low in fat and carbs, making them a great addition to any weight loss plan. Although they contain 4.9 grams of sugar per serving, their placement on the glycemic index is low. 

This means they won’t cause spikes in blood sugar levels and can be safely enjoyed by people with diabetes. Additionally, strawberries contain 7.7 grams of carbs, which is relatively low. What’s more, 26% of their carb content is made up of fibre, which promotes healthy digestion and gut health.

Curd

Apart from keeping you cool and calm, there are numerous other reasons why curd should be a part of your summer diet. During summertime, your energy levels are put to the test, and it can be challenging to stay hydrated with constant sweating. 

Consuming a bowl of curd not only keeps you hydrated but also boosts your energy levels. Curd is a great source of calcium. It not only helps maintain bone density but also strengthens your bones. If you’re aiming to shed a few kilos during summer, curd is the perfect go-to option.

It contains probiotics that regulate your digestive system and improve metabolism, facilitating the weight-loss process. Curd is low in carbs and high in proteins, making it an ideal superfood for your weight loss journey. Moreover, a bowl of curd is known to reduce anxiety, helping you relax and keep your stress levels in check.

Watermelon

Watermelon is the ultimate snack for fruit lovers because of its delicious and refreshing taste. Not only does it quench your thirst, but it also keeps your body hydrated and cool. Plus, it’s packed with vitamins C, A, and potassium, which help maintain the body’s electrolyte balance.

Did you know that watermelon is also a powerful antioxidant? It can protect your cells from damage and even lower the risk of cancer. And that’s not all – it’s great for your heart health too, as it helps prevent artery clogging.

Watermelon is great start for a healthy skin, as it is high in water content and vitamins B6 and C. These nutrients promote collagen production, resulting in improved skin texture and suppleness.

And here’s a bonus for all the expecting moms out there – watermelon can help ease constipation during pregnancy. Its water and easily digestible fibre work wonders for your digestive system. So, next time you’re craving a snack, reach for a juicy slice of watermelon. 

Coconut water

Coconut water is a fantastic and refreshing beverage that can keep you hydrated during the hot summer months. Found inside young, green coconuts, this clear liquid is loaded with nutrients and electrolytes that offer numerous health advantages. 

It’s packed with essential electrolytes like potassium, sodium, magnesium, and calcium, which can replenish the fluids and electrolytes lost through sweating. 

Additionally, it’s low in calories and completely fat-free. Unlike sugary drinks like sodas or juices, coconut water is a natural and wholesome option that can help you in reaching your weight loss objectives.

Flax seeds

Flaxseeds are a fantastic addition to your summer eating plan. These tiny, brown seeds are packed with omega-3 fatty acids, lignans, fibre, and protein. Omega-3 fatty acids are crucial for brain health, reducing inflammation, and maintaining a healthy heart. They keep your body cool and reduce blood pressure.

To fully enjoy their nutritional advantages, it’s recommended to consume ground flaxseeds since whole flaxseeds may not be digested properly. You can easily include ground flaxseeds into your diet by adding them to smoothies, oatmeal, baked goods, or even egg substitutes in vegan recipes.

Spicy foods 

Spicy foods are a hit in warm climates because they give you that tingling feeling and make you sweat. Sweating helps cool your body down. The secret behind the heat in chilis like cayenne, jalapeño, and habanero peppers is a chemical called capsaicin. 

When you eat capsaicin, it triggers a response in your body. This response can cause a burning sensation in your mouth, followed by a warm feeling throughout your body, making you sweat.

 Sweating is one of the ways your body regulates its temperature, and when the sweat evaporates, it reduce body heat naturally.

So, as long as you drink enough water while enjoying spicy food, the sweat from eating that fiery three-alarm chilli will help cool you down faster and more effectively.

Mint

Mint is known for its refreshing properties, which can positively impact both the body and mind during the summer. Its strong and invigorating scent can alleviate stress and provide a sense of rejuvenation.

Also, the presence of rosmarinic acid, an antioxidant found in mint leaves, can improve blood circulation and hydrate the skin.

Moreover, the essential oils present in mint can stimulate digestive enzymes, leading to increased bile flow and better digestion. 

This, in turn, aids in the absorption of nutrients from food and boosts metabolism, ultimately supporting weight loss. 

Furthermore, menthol, the main component of mint, has been found to help control high blood pressure, reducing both systolic and diastolic levels in individuals with hypertension.

Cherries

Cherries are a must to gorge on this summer . Cherries are packed with antioxidants, vitamins, and nutrients that are incredibly beneficial for your health. These delicious fruits burst with goodness and make for a guilt-free indulgent snack.

Anthocyanins, a powerful antioxidant, can be found in the pigment of cherries, making them even more nutritious. The darker the cherry, the better it is for you, as it contains more of these beneficial compounds. 

Additionally, cherries are a great source of melatonin. They also contain phytosterols, which can help boost your immune system and lower LDL cholesterol levels .

And the best part? Cherries are incredibly low in calories, with just four calories in one cherry, so you can enjoy them without any guilt.

Lemon

Brighter than the sun and practically everything else, lemons are truly a citrus fruit that can be enjoyed all year round. They are incredibly versatile and can be used in various dishes and drinks.

However, there’s something special about enjoying a glass of fresh lemonade on a hot summer day. It’s a classic combination that just can’t be beat. 

Not only do lemons add a bright and tangy flavour to any dish or drink, but they also have a delightful floral aroma. They are the perfect ingredient to liven up your summer recipes. 

But wait, there’s more! Lemons are not only delicious but they are also packed with vitamin C. In fact, just one lemon provides 25% of your daily recommended intake. Plus, lemons can be a great substitute for salt, making them a healthier option for flavoring your meals. 

So, whether you’re enjoying a refreshing glass of lemonade or adding a squeeze of lemon to your favourite dish, lemons are a true summer staple. They are not only tasty and versatile, but they also offer a healthy boost of vitamin C. And the best part? They’re super easy to use!

Easy summer fruit smoothie to try

During the summer, not only do we have to deal with the scorching heat, but we also get to enjoy the most delicious fruits that are perfect for making refreshing smoothies.

A cold beverage is just what you need to replenish and quench your thirst on a hot summer day.

Strawberry Lemonade

• 175g sugar
• 400g strawberries 
• 200ml freshly squeezed lemon juice
• Ice, to serve

To prepare

STEP 1

Start by pouring the sugar and 1 litre of water into a saucepan. Place it over a medium heat and stir until the sugar completely dissolves. Once done, take it off the heat and let it cool down completely.

STEP 2

Next, take the strawberries and blend them until they turn into a smooth purée. If you want a seedless texture, you can strain the purée through a fine mesh sieve. Now, pour the strawberry purée into a large jug along with the sugar water and lemon juice. 

Give it a good stir to combine everything. Finally, pour the mixture into glasses filled with ice and if you like, garnish with whole strawberries. You can keep it chilled for a day.

This summer, embrace the season with fresh produce of all seasonal fruits and vegetables and keep yourself hydrated throughout the season to stay fit and healthy.

FAQs