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8 Nutritious Diets this summer

8 Nutritious Diets this summer

After the chilly spells of the winter, the summer season never fails to fill your mind with joy with its abundance of fresh produce.  What can be better and more satisfying when you are making healthy eating choices that are delicious and fresh? Although you may have your personal favorites here is a list of summer fruits and vegetables that you can incorporate to ensure a healthy diet for summer.


The best thing that you can do this summer for your health is to stay hydrated. It will keep your memory sharp and your mood stable. Moreover, it is important to keep your body temperature normal by staying cool. The good news is you have plenty of options for it rather than just drinking water.

When you consume watermelon, it offers the skin protecting nutrient lycopene. 92% of this fruit is loaded with water. Research work has shown that eating foods that are full of water keep your appetite satisfied on a low-calorie diet.


The smell of fresh sweet corn is delightful. Few are aware of the fact that it supplies two major antioxidants lutein and Zeaxanthin. Well, they work as natural sunglasses by forming  macular pigment that filters out harmful rays of sunlight. Yes, it is true. These antioxidants play a vital role in lowering the risk of developing age-related macular degeneration which is one of the leading causes of blindness among people over the age of 60.


When you think about the first line of defense against the blazing summer sun the role of sunscreen is undisputable.  Do you know that tomatoes are a healthy summer food that provides you with plenty of lycopene? It contains the carotenoid which is responsible for its red color and protects your skin from sunburn. In one study it has been found that people who are at risk of exposure to UV light had fewer chances of skin inflammation if they regularly consume 2-1/2 tablespoons of tomato paste in addition to their regular diet for a period of 10 to 12 weeks at a stretch.


If you wish to offer a special treat to yourself or to a loved one, head straight for fresh blueberries from the berry patch.  Antioxidants loaded in them may help you to avoid muscle fatigue by eliminating the additional free radicals that muscles produce when you exercise.


Summer is the right time to enjoy tart and sweet varieties. If you wish to sleep better at night then you can start drinking tart cherry juice. It will also help you to reduce post-workout pain.  You will be delighted to know that tart cherries contain compounds that will help you to get leaner and slim down. Tart cherries are a rich source of anthocyanins a molecule that assists fat burning and reduces fat storage. Thus, cherries can provide you a tastier way to keep of unwanted pounds. Sweet cherries provide you adequate potassium which is helpful in regulating high blood pressure. Consuming sweet cherries provides you a vital combination of essential nutrients like beta carotene, vitamin C, Anthocyanins, and Quercetin which may work together to destroy cancerous cells.

Iced Coffee

When the summer heat starts to bother you an iced pick-me-up can be a great way for a refreshing evening.  Although caffeine has a reputation of providing a quickburst of energy few are aware of the fact that drinking a single cup of coffee may lower the risk of developing skin cancer.  The results of one study published in the European Journal For Cancer Prevention showed that people who drink one cup of caffeinated coffee everyday reduces the chances of developing nonmelanoma skin cancer by 10%.


As a great source of fiber, Raspberries offer a large amount of it in form soluble pectin which is also helpful in lowering the risk of bad cholesterol.  One cup of raspberries provides you with 8 grams of fiber and a study in the Journal of Nutrition showed that eating more fiber is helpful in keeping away those extra pounds and aid in weight loss.  Over the course of a two-year study, researchers found that people who increased their fiber consumption by 8 grams for every 100 calories lost around 4 pounds. So it makes all the sense to give it a try. If you are consuming a diet of 2000 calories aim to increase your fiber by 16 grams.  

Iced Tea

Nine out of ten people will find a glass of iced tea refreshing at any time on a hot day.  It might also do your body a world of good. There is scientific evidence whihc shows that if you drink tea regularly it may lower the risk of Alzheimer’s and diabetes. Moreover, it can help you to have stronger bones, healthier teeth, and gums.  You must be wondering how? Well, tea is rich in a class of antioxidant called flavonoids. These days there is a lot of fuss about the health benefits of green tea. Irrespective of the variety that you consume you can optimize the benefits of tea’s flavonoid when it is freshly brewed.  It is a good idea to keep a batch of cold tea in your refrigerator adding an adequate amount of lemon juice because the citric acid or vitamin C in lemon, lime or orange assist in the preservation of the flavonoids.

As nature offers plenty of delicious edibles in summer season it is quite right to make the much needed dietary adjustments for better health without being too harsh on your taste buds.  If you have to venture outdoors in the scorching summer heat you cannot give a fig to your diet else you may risk dehydration, skin problems, heat strokes, and serious deficiencies of vital minerals and nutrients. You do not have to make things complex. Consume all healthy summer food like seasonal fruits and vegetables and you will be on par with the regular nutritional requirements for healthy body and mind.  

So, these are some of the healthy diets for summer. Give a tempting treat to your taste buds this summer without compromising on the nutrition.