Eat healthy this summer

Summer’s the perfect time to change our wardrobe from boots and coats to flip-flops and shorts, but very few know it’s also time to change your diet. Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. The simple and delicious solution to this is Eat local, in-season fruits. Their nutrients are at their peak in the summer. But they’re not the only foods that will help your body look and feel its best during the hottest time of year. Given below are some must have fruits and food for the summer




Watermelon is a hydration hero, and fluids are exactly what you need when the heat is on. “Watermelon’s high water content keeps you cool and hydrated. The same high water content will also keep you feeling full, which could curb cravings.Watermelon also contains lycopene, which protects skin cells from sun damage. So people all the more reason to binge on watermelon this summer.




The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. We lose potassium through sweat, which puts you at risk for muscle cramps . Eating oranges replenishes our supply and keeps muscle cramps away Oranges are also about 80% water, so eating a few juicy slices will keep you hydrated during your sweatiest summer days. Extremely rich in vitamin C this fruit is not only tasty but very nutritious.



Yogurts are protein-packed, portion-controlled and easy to carry in tiffins (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating. The protein satisfies your tummy, which will keep you from overloading on salty, high-calorie snacks. . Yogurt also comes in the packing of probiotics, beneficial bacteria that keeps your digestive system running smoothly and also in many fruit flavours. So this summer yogurts all the way.



These foods are high in fiber too. Do not peel skin on apples and pears for the maximum nutritional impact. Always be sure to wash thoroughly before eating them to ensure no remaining pesticide residue are left on the skin. Two medium-sized apples and pears contain more than 1.5 grams of fiber.

Leafy Green spinach


Start your lunches with fresh spinach which is a blessing for your skin. Green leafy vegetables decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays.Add leafy veggies to your salads along with carrots, apricots, watermelon, tomatoes,pepper, to make an even wholesome meal.



Amongst healthiest foods always consider the Mediterranean diet because it makes the most sense in reducing heart disease. The dietitian recommends plenty of protein from fish like salmon, which is also high in Omega 3.
Fish is low in calorie, high protein “brain food,”

The human body can’t naturally produce omega-3. but yet they’re needed for a healthy body, inside and out. Fish is very rich in Omega 3 and hence a must have.



Sweet, juicy berries are filled with flavors and powerful disease fighters they increase blood flow to skin and decrease sensitivity to light, which improves skin’s appearance, structure and texture. Berries are so high in flavonoids, one recent study showed they might help slow cognitive decline. Absolutely nutrient packed fruit .

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GREEN TEA:green-t

If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. Green tea is the perfect way to supplement your water intake when it’s super-hot outside. Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, reviving your metabolism and even keeping dementia at bay.



Fresh or dried,apricots and peaches are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant while peaches contain plenty of vitamin C. So all the more reason to eat this fruit this summer.


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Cantaloupe, honey dew, and watermelon are also diuretics, which are especially important for women because we’re so affected by hormonal changes and these fruits help in balancing hormones.Cantaloupe are beneficial for your hair as they contain vitamin A, a nutrient required for sebum production, which keeps hair moisturized and healthy. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.



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