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As summer approaches, temperatures soar across different parts of India, with some states experiencing extreme heat waves. Northern states of Rajasthan, Uttar Pradesh, and Delhi witness scorching temperatures exceeding 45°C, while coastal regions such as Tamil Nadu and Karnataka face high humidity, making the heat feel even more intense. In central and western India, states like Madhya Pradesh and Maharashtra experience semi-arid summers, whereas the northeast enjoys relatively milder but humid weather. One of the best ways to regulate body temperature during hot weather is to stay hydrated—so drink plenty of water and to know what foods to eat during summer, keep reading.
Foods to eat during summer
One of the best ways to keep your body cool during the summer is to sip on plenty of cooling fluids, water being the leader of the hydration pack. Drink plenty of water and eat fruits and vegetables rich in moisture. Summer naturally brings an abundance of water-rich foods such as watermelons, grapes, cucumbers, zucchini, and basil, as nature intuitively provides what our bodies need for extra hydration. Understanding good foods for summer is essential to beating the heat, so here are some foods and drinks you can easily consume.
Summer drinks to enjoy
Coconut water
Drinking coconut water on a hot, mucky afternoon is the easiest way to re-energise your lethargic body and feel super-fresh. It’s a low-calorie drink and is loaded with essential minerals and electrolytes. Though available all-year, coconut is one of the best summer fruits and coconut water helps reduce body heat naturally. So, load up on it.
Kokum
This indigenous super summer food, resembling a small dark purple plum, is widely consumed in India for its cooling properties. Kokum juice or the fancier kokum sherbet, are highly effective in preventing dehydration, replenishing electrolytes, and stimulating appetite.
Cucumber water
Slush lover? Try cucumber and mint drinks with lots of ice cubes for a refreshing experience throughout the day! Cucumber infused water is enriched with beneficial antioxidants that prevent illnesses and help your body stay cool. Or simply have a bowl of cucumber everyday- it’s also an extremely low-calorie summer food and is super delicious on hot summer days.
Buttermilk
Chaas or buttermilk is the traditional Indian yogurt-based drink. A glass of chilled and sometimes masala buttermilk is a staple summer drink post lunch. With its probiotic properties, it is extremely light on the stomach and also aids in digestion. Add roasted cumin powder and top it with fresh coriander leaves which will surely leave you wanting for more!
Fenugreek tea
Made by soaking fenugreek seeds in water overnight, this tea helps in lowering the body's temperature while improving gut health, reducing fat and also increasing metabolism. A spoonful of lemon juice will enhance its taste and satisfy your buds.
Seasonal summer fruits
Embrace the abundance of summer fruits that are not only delicious but also hydrating and packed with nutrients:
- Watermelons are one of the best summer fruits one can have at any point in the day. Its high water content aids maximum hydration a body needs during peak summers.
- Rich in vitamins A and C, supporting immune health and tasty, mangoes will surely be the favourites of summer fruits. However, avoid overeating mangoes.
- Strawberries, blueberries, and raspberries are rich in antioxidants and low in calories. Grab a bowl full of colourful berries.
- Enjoy tangy flavours? Citrus fruits like oranges, lemons, and limes are high in vitamin C, aid digestion and are so tasty and healthy.
- With bromelain, which helps with digestion and inflammation, pineapple is one of the must-have summer fruits.
Healthy summer snacks
In many Indian households, summer-friendly snacks are a daily essential. Light and refreshing fresh fruit salads, smoothies, bowls and puffed rice snacks are commonly enjoyed. These good foods for summer not only provide relief from the heat but also supply essential nutrients to energize our body throughout the day:
- Celery is a dense source of essential nutrients and water, keeping you hydrated all day long.
- Fresh fruit salad is one of the best go-to summer foods in a season packed with all the necessary nutrients and fibre.
- Yogurt with berries is a protein-rich snack with antioxidants before you go for ice cream.
- Puffed rice with finely chopped onions and tomatoes in it is a perfect evening snack.
- Smoothies are guilt-free summer snacks; just blend fruits with ice and a splash of coconut water for a refreshing drink.
- Nuts and seeds like almonds, walnuts, and sunflower seeds are the powerhouse for healthy fats and protein, making it one of the healthiest summer foods and an ideal snacking option.
Foods to avoid during summer
To maintain comfort and health during hot weather, it is better to avoid spicy foods, fried and oily foods, sugary drinks like sodas and artificial juices leading to dehydration, and processed foods. By focusing on fresh, summer foods in season and light snacks, you can enjoy a healthy and enjoyable summer diet.
