What products should be used in summer to reduce the harmful effects of heat and solar radiation. Which diet is especially useful in the summer months. Read about this and other things in our article.
In the summer, in addition to the wardrobe, you should also change your diet, because being outside under the influence of sunlight, as well as intense sweating, can increase the risk of dehydration of the body and the appearance of vitamin deficiencies, etc. To prevent this, you should consume fresh seasonal vegetables and fruits. In fact, when can you not enjoy strawberries, cherries or watermelon in the summer?
Benefits of watermelon
This is a super hydrating summer food! Watermelons have a high water content, namely up to 92%. So, watermelon is a great way to rehydrate your body and avoid unhealthy snacks. It also contains lycopene, an antioxidant that protects skin cells from sunlight.
Benefits of tomatoes
Eating tomatoes and other red fruits and vegetables provides additional protection against UV rays, as they contain lycopene, a carotenoid that gives a red color and is a powerful antioxidant.
Benefits of green tea
Green tea – hot or cold – perfectly quenches thirst. It is rich in antioxidants, minerals and nutrients that can improve your health. Drinking green tea instead of sugary soft drinks is something you need not only in the summer, but all year round.
Studies show that regular consumption of tea can help reduce the risk of Alzheimer’s disease and diabetes, as well as having healthier teeth, gums and stronger bones. Tea is rich in a class of antioxidants called flavonoids. Whether it’s black, green, oolong, white or herbal tea, maximize the power of tea flavonoids by drinking it freshly brewed. If you want to keep a batch of iced tea in your fridge, add some lemon juice. Citric acid and vitamin C in squeezed lemon, lime or orange help preserve flavonoids.
Benefits of melons
Melon is rich in water and nutrients, and also has a pleasant taste, which makes it a useful summer dessert. Melons additionally act as diuretics that do not cause dehydration, which is especially important for women who are affected by hormonal changes.
The benefits of berries
All berries have amazing health benefits. Strawberries and blueberries are packed with flavonoids that increase blood flow to the skin and reduce sensitivity to light, improving the health and appearance of the skin. Blackberries and raspberries are also high in fiber.
Fresh blueberries straight from the bush are a special pleasure! It turns out that the antioxidants found in blueberries can prevent muscle fatigue by scavenging the extra free radicals your muscles produce during exercise.
Drinking tart cherry juice can help you sleep better and reduce post-workout soreness. But did you know that compounds in tart cherries can also help you lose weight? Anthocyanins in tart cherries activate a molecule that promotes fat burning and reduces fat storage.
Cherries are rich in potassium, a natural remedy for lowering blood pressure. In addition, cherries contain beta-carotene, vitamin C, anthocyanins and quercetin, which can help fight cancer.
Read about how to recognize breast cancer in time here.
Raspberries are an excellent source of fiber. Pectin helps lower cholesterol. One cup of raspberries contains 8 grams of fiber. A study published in the Journal of Nutrition shows that consuming enough fiber can prevent weight gain or even promote weight loss.
Apricots, peaches and nectarines contain dietary fiber. Peaches are rich in vitamin C, and all orange fruits and vegetables are rich in vitamin A. Instead of salty or sweet high-calorie snacks, prefer fresh seasonal fruits.
Benefits of yogurt
Yogurt is a product that contains a lot of protein (protein), so it gives a feeling of satiety. And this will help to resist the temptation to eat salty, high-calorie snacks. Yogurt is easy to eat on the go. Pack it in a cooler and take it with you to the beach or pool. Yogurt is also rich in vitamins and minerals, including calcium, potassium, and phosphorus, all of which are good for bone health. As an added bonus, yogurt contains probiotics that will keep your digestive system healthy.
Dark leafy summer salads
Eat raw fresh cabbage, spinach and lettuce. Dark green vegetables and fruits are some of the healthiest foods you can eat. They are rich in carotenoids, antioxidants and folate (a nutrient that is especially valuable for pregnant women). Antioxidants contained in green products reduce the sensitivity of the skin to UV rays, prevent its drying and peeling.
Coffee with ice
Coffee also contains useful substances that protect cells from the negative effects of the environment. However, you should not abuse this drink, because coffee contributes to the “drying” of the skin. If you love coffee, drink a cup of morning coffee and be happy! Try iced coffee, maybe you’ll like it?
Fish is a source of omega-3
Marine fish, such as salmon, are rich in omega-3 polyunsaturated fatty acids that protect blood vessels and the heart. Salmon is also an excellent source of protein. It is not for nothing that sea fish is included in the Mediterranean diet, which is one of the standards of healthy nutrition.
The benefits of corn
Fresh sweet corn is the quintessence of summer. Whether you boil it or grill it, corn is a must-have for summer outdoor fun. And did you know that two antioxidants in corn – lutein and zeaxanthin – can act as natural sunglasses, helping to form the macular pigment that filters out some of the sun’s harmful rays? Antioxidants in corn help reduce the risk of developing age-related macular degeneration, the main cause of blindness in people over 60 years of age.
