What type of food we should eat in the summer session mostly that maintain our health easily everyday?

Dt. Shabnam YeasminDietitian/Nutritionist3yrs exp

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Summer's coolest, juiciest and healthiest foods are melons. You can use them in salads, desserts, smoothies, milkshakes and even salsa. They're good for the stomach, propel weight loss and help prevent many common health problems such as cancer, high blood pressure, heart disease and common colds and flues. Lauki or Bottle Gourd This might not be your favourite vegetable but it's extremely popular for weight loss. It's rich in calcium, magnesium, Vitamin A, C and folate. The superhero vegetable works well on high blood pressure, keeps the heart healthy and is considered an excellent blood purifier. Salad leaves Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed in a salad bowl and topped off with a yogurt dressing to make a great summer salad. They create a power house of nutrition and are a great way to lose weight. Bung in fruits, nuts, white meat, peppers, mint or coriander leaves to make a light and lovely meal. summer.salad.2.jpgWhat to drink to beat the heat? Watermelon Juice: Watermelon is approximately 90 per cent water, so it's undoubtedly the best way to keep yourself hydrated. It helps with digestion and keeps the stomach cool. "Eating watermelon can help protect skin from oxidative stress that contributes to the aging process, clear up acne and brighten a dull complexion" says Niharika. She recommends a glass of ice-cold watermelon juice daily. collage-summer-food_600.jpgAam Pana - Two glasses of aam pana can help with digestion, constipation and chronic stomach problems like Irritable bowel syndrome (IBS). Make it at home to ensure the use of recommended quantities of sugar and salt. Mint water with lemon: One glass of strained mint water with two drops of lemon works wonders. It acts as a liver cleanser, boosts your metabolism and helps those with a low appetite. Barley Water: Have two glasses a day and in case you find it bland, add a drop of lemon or honey for taste. Since barley water is rich in fiber, it prevents constipation and also helps in controlling your appetite. Cucumbers are your best bet in summers as they are 96 per cent water and eaten in raw green state. They contain vitamin C and silica which are known for tissue growth and skin cleansing properties. Their high water content makes them ideal for summers. It is important to eat cucumbers with the skin because their outer skin is rich in potassium, magnesium and fibre which has tremendous health benefits for the body. Calorie count: One cup of sliced cucumber has only 16 calories and 4 grams of carb which makes them ideal for weight-watchers. Brinjal Brinjal or baingan is a common purple vegetable containing lots of dietary fibre and antioxidants. It is an excellent source of molybdenum, potassium, vitamin K, magnesium, copper, vitamin C, vitamin B6, folate, and niacin. It is known to have a dominant antioxidant which can also lower bad cholesterol. But if you already have kidney problems or gall bladder issues, you should avoid eating brinjal. Calorie count: One cup of cooked bringal has only 35 calories, 9 grams of carbs, and 2 grams of fibre. Tomatoes Listed both in the category of fruits as well as vegetables, the health benefits of tomatoes are splendid in summers. Tomatoes are considered to be helpful in reducing prostate cancer risk and are good for diabetics and heart patients. They are a wonderful source of vitamin C, vitamin A and vitamin K. Other important nutrients in tomatoes include lycopene, potassium, vitamin B6, folate, dietary fibre, manganese, magnesium, niacin, and vitamin E. They are great as coolers. Calorie count: 1 cup of tomatoes has only 32 calories and 7 grams of carbs. [recom-stories] Green Beans Green beans are an excellent source of vitamin C and vitamin A, as well as bone-building vitamin K which is important for blood clotting too. They also have antioxidant vitamins that protect cells against oxidative damage and keep the immune system healthy. Vitamin A not only preserves night vision but also keeps skin and the cornea of the eye moist. Green beans are a good source of heart-healthy fibre that helps lower cholesterol levels. They also contain respectable amounts of potassium and magnesium, which help to normalise blood pressure. Green beans make for an excellent dish in the summers as they are light on the stomach. You can even include them in your salad. Calorie count: One cup of green beans has only 44 calories. Pumpkin Pumpkin or kaddu possesses great cooling and diuretic properties. It is also good for digestion and eliminating intestinal worms from the digestive system as it is full of fibre. It contains potassium and also controls blood pressure and sugar as well as stimulate the pancreas. It is excellent in curing skin diseases. Extremely high in fibre and low in calories, pumpkin has disease-fighting nutrients like pantothenic acid, magnesium, and vitamins C and E. Calorie count: 100g pumpkin has 26 calories and 6g carbs with negligible fat. Celery Celery acts as diuretics which helps in losing excess water weight without causing dehydration. It stimulates kidneys, easing them to flush waste and extra fluid from your body, which results in beating bloating. Calorie count: 100g has 16 calories. Bottle gourd Bottle gourd or lauki is good for dealing with the summer heat. It keeps flatulence, constipation and acidity under control. Provides more nutrients and very less calories and fat. 96 % of this gourd is water. It provides vitamin C and some B vitamins, trace elements and minerals like iron, sodium and potassium. Bottle gourd has cooling and calming ability due to its good water content. It is absolutely helpful during summers and has the ability to prevent heat strokes and recover the water lost due to perspiration. Calorie count: Only 15 calories and 0.1g fat in 100g. Bitter Gourd Bitter gourds or karela are beneficial in lowering sugar levels, fighting cancer and a number of infections. It provides relief from constipation and helps in improving blood circulation along with being blood purifier too. In summers, when you face various eye and skin infections consuming bitter gourd will help. Calorie count: 100g has just 17 calories. 

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