BEAT THE HEAT WITH FOODS OF SUMMERS

India is a country of different seasons. Now when summers are round the corner and before we welcome, let’s reveal in some summer glory. In the sizzling summer heat, getting adequate fluids and electrolytes is a must, but most people are not properly hydrated even in the cooler months. Dehydration hinders physical and cognitive performance, and during exercise we can sweat as much as 2.5 liters of water per hour. Excessive fluid loss through sweat can cause a loss of electrolytes potassium and sodium, which can impair the function of vital organs like the heart. Dehydration can also cause headaches, muscle cramping, dizziness, irritability, and fainting. And dehydration combined with sweltering temperatures can lead to potentially fatal heat exhaustion.

The good news is electrolytes and even some fluids are readily available in foods like fresh fruits and vegetables. And the best part about summer is that it is easier than ever to get your minimum 5 servings in a day. Summer offers a wider selection of ripe and juicy fruits and vegetables than any other season. In other words, eating your way to a healthy, fit body is as enjoyable as it is good for you. Here's a list of some in-season fruit to kick off your summer with a fresh and fruity splash.

Summer is just not about heat, it’s about sherbets, cold coffee and aam panna; it’s about juicy, golden mangoes, sweet and sour mango chutney and loads of water-rich summer veggies. 

Red, yellow or green, sweet or tart, crisp or mealy, no matter how you slice them, summer fresh apples are a good source of fiber. The pectin in apples is a soluble fiber, which can help in the management of high cholesterol. And the skins of apples contain antioxidant flavonoids and polyphenols, phytochemicals that can reduce free radical damage and help prevent oxidative diseases such as cancer and heart disease.

• The rich color of tender apricots gives away their rich content of beta-carotene (a precursor to vitamin A).

·Excellent for most skin and respiratory conditions
·Dried apricots are good for constipation and fluid retention
·High in Beta-carotene which the body converts to vitamin A
· Ripe, fresh apricots are great for those who are at higher risk of getting cancer.

• Summer is the season for fresh figs. Fresh or dried, sweet figs are one of the highest fruit sources of fiber, and they also contain significant amounts of minerals potassium (great for replenishing losses in sweat), calcium, and iron.

• Summer is also the season of watermelon.

· Cooling & delicious for hotter days
· Watermelon seeds are a good treatment for urinary infections (kidney & bladder   problems) The seeds are simmered in water for 30 minutes to make a tea.
· Are a great gentle laxative.
· Are best eaten raw and on their own as they ferment rapidly in the stomach.

• Cherries are:
  · Best eaten when they are fresh, cooked or bottled.
  · A good diuretic
  · Good for the joints
  · Excellent for Cancer protection as they contain ellagic acid which inhabits carcinogenic cells.
  · Contain vitamin C and contain next to no sodium (salt)
  
  
• Mangoes:
  · Contains more than a day's requirement of Vitamin C
  · Have nearly half a day requirement of Vitamin E
  · Contain Postassium, Iron and Nicotinic Acid.
  · Great for Skin problems, convalescence and cancer protection.

• Butter Milk:

Good in overcoming dehydration

 
Summer is a great season to get started eating right and looking great. Drinking enough fresh water is absolutely necessary to keep your temperature regulated and your body functioning properly. A minimum of four liters of water per day is ideal, especially in hot weather. And if you exercise, be sure to drink several liters more depending on how much you sweat. In addition to drinking plenty of water, you can get the nutrients and electrolytes you need from the variety of potassium rich fruits and lightly salted nuts and seeds. However, when it comes to avoiding dehydration, any fluid will suffice except for caffeine containing beverages, like coffee, tea, and soft drinks, and alcoholic beverages. Caffeine and alcohol are diuretics which cause the body to lose water and become dehydrated. So whether you're exercising or just trying to stay cool, there's nothing quite as tasty (and nutritious) as beating the heat with the thirst-quenching fruits of summer. And with the abundance of choices this season, every day this summer can be a savory experience.