Essential Summer Superfoods for Your Kitchen

Give your body the right balance of hydration and nutrients this summer. An expert's guide to keeping your kitchen stocked accordingly.

Published On May 07, 2024 | Updated On May 07, 2024


As the mercury rises and the sun blazes overhead, our bodies demand a different kind of nourishment to keep cool, energised, and hydrated. Summer brings with it an abundance of delicious and nutritious superfoods that not only tantalise the taste buds but also offer a myriad of health benefits. From hydrating fruits to refreshing beverages and cooling herbs, the summer bounty provides a plethora of options to stock up your kitchen and fuel your body through the sweltering days. 


From familiar favourites to the lesser-known gems, here’s a comprehensive guide to essential summer superfoods that belong in every kitchen. Each item on this list has been carefully selected for its ability to combat the heat, replenish vital nutrients, and support overall well-being during the hottest months of the year.

Mangoes: Mangoes, both ripe and raw, are both known for their cooling properties, effectively preventing heat strokes. While you can bite into a piece or two of deliciously sweet mango, a refreshing drink of raw mango juice works wonders in reducing body heat. Craft your own homemade, organic raw mango juice (popularly known as aam panna) by blending boiled raw mango pulp with water, sugar, black salt, and cumin powder. 

Cucumber: With a high water content of 95 per cent, cucumber not only hydrates the body but also aids in detoxification. 


Watermelon: Hydrating and satiating, watermelon is a summer essential that cools you down and staves off hunger pangs between meals.

Bel Fruit (wood apple): Offering natural sweetness, bel fruit provides instant energy during the scorching summers. Fresh pulp of bel Ffruit with ice and water is known to prevent fatigue, and also prevent heat stroke and give a soothing feeling.

Coconut water:  Ideal for replenishing lost fluids from the gastrointestinal tract. As we sweat, we lose a lot of electrolytes hence coconut water which is rich in sodium, potassium, magnesium and calcium helps us restore the lost electrolytes.

Curd and buttermilk: Rich in probiotics, curd aids in nutrient absorption and prevents the sensation of heaviness. Incorporate a bowl of raita or buttermilk into your meals for added benefits.

Mint leaves: The refreshing flavour of mint leaves helps in cooling down the body. Whether added to nimbu shikanji or chopped into raita, mint's anti-fungal and antibacterial properties aid in detoxification and promote glowing, healthy skin. 


As temperatures rise, the body loses essential moisture through heavy perspiration. Replenish fluids consciously by increasing your water intake. Maintain your exercise regime with a glass of lime juice with sugar and salt (classic nimbu pani) before and after workouts to replenish lost fluids and prevent migraines or severe fatigue. If lemon juice water isn't available, a 250ml serving of Gatorade or a piece of cool fruit serves as a suitable alternative. 


A word of caution: Eggs can be challenging for the body to digest if consumed daily, especially on hot summer days. Either eat them on alternate days or if you must have one daily, accompany it with a bowl of hydrating fruits. Reduce the intake of alcohol and excess amount of tea/ coffee which can dehydrate the body. 

So, whether you're lounging by the pool, hitting the trails, or simply trying to survive the summer heat, stock up your kitchens with these essential summer super foods and embrace the season with vitality and nourishment.

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