Top 5 FOODS to Beat the HEAT of Summers!

Temperature is rising and extreme heat can make you feel dry, dehydrated, and dizzy. To combat the negative effects of extreme heat, it's crucial to incorporate foods into your diet that keep you well-hydrated and energized. So that you can feel refreshed and ready to take on the day, no matter what the weather brings.

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During the summer season, it is essential to pay attention to our diet to keep ourselves healthy and protected from the scorching heat. In India, the temperatures can soar up to 47-48 degrees Celsius in some regions, making it crucial to consume foods that not only keep the body cool but also protect it from the heat. 

To help you make better dietary choices, we have compiled a list of the top 5 foods that you should consider adding to your diet during summer. These foods are not only nutritious but also have cooling properties that can help you beat the heat. So, make sure to include these foods in your diet to stay healthy and refreshed during the summer season.

FOODS TO INCLUDE IN YOUR DIET TO BEAT THE HEAT OF SUMMERS

To stay refreshed and energized this summer, consider incorporating these foods into your diet to beat the heat.

1) JUICY FRUITS AND VEGETABLES

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Summer is the time when simple water can give you more satisfaction than any exotic meal. It is the season for light food and lots of fluids. It is the time for lots of fruits and vegetables. Include fruits and veggies that have high moisture content and a cooling nature. 

Nature itself provides us such fruits and vegetables in this season that are high in water content and keep our system well-hydrated and cool.

Different types of melons, cucumbers, and gourds are available in plenty in this season. These fruits and veggies are known to have a cooling effect on the body and provide the much-needed water content to keep the normal hydration balance in the body.

Lemon, a fantastic source of vitamin C, is beneficial in fighting infections and allergies, common in this season. It also aids in digestion and helps in flushing out toxins from the body.

Coconut water, a wonderful gift from nature, helps the body to restore and replenish the essential electrolytes, that are lost due to excessive sweating in summers.

2) SATTU (Chana Sattu)

Sattu is a unique flour that is created by roasting Bengal gram or chana. This flour is not only delicious, but it is also loaded with nutrients, protein, and fiber, making it an exceptional summer coolant. This flour is particularly popular in the Indian state of Bihar, where people consume it during summer to prevent heatstroke and combat dehydration. 

Additionally, sattu is known to alleviate problems like constipation, bloating, and acidity, making it an excellent choice for maintaining a healthy digestive system. Moreover, sattu is a great dietary choice for individuals with diabetes. 

The versatility of sattu is noteworthy as it can be consumed in various ways, making it a perfect addition to your meal plan:

• as a filling in parathas
• as a sharbat, which can be taken either sweet or salted
• as a laddu (sweet dish)

3) GULKAND

Gulkand is an incredibly delightful and flavorful preparation that has been cherished in Ayurveda for its numerous health benefits. The main ingredients used in making gulkand are fragrant rose petals and sugar. To enhance its cooling properties and taste, one can also add fine cardamom powder, edible silver foil, and more.

During the blazing summer months, consuming gulkand can help you stay cool and refreshed. It is an excellent way to beat the scorching heat and stay hydrated. Besides, it can effectively alleviate acidity and improve your digestion and appetite. Regular consumption of gulkand can reduce lethargy and enhance your energy levels, keeping you active and rejuvenated throughout the day. With easy-to-find ingredients and simple recipe, you can make gulkand at home with minimal effort.

People who are suffering from diabetes should not take gulkand as it contains a good amount of sugar. 

HOW TO MAKE GULKAND AT HOME?

For making gulkand you need - 

• 1 cup rose petals (cleaned and washed)
• 3tbsp sugar or desi khand (you can adjust sweetness as per your taste) 
• 1 wide-mouthed glass jar with a lid
• 1/2tsp grounded cardamom (optional) 
• silver foil (optional)

For making gulkand, you need to place rose petals and sugar in layers in a wide-mouthed glass jar. Repeat the layers till all the rose petals are finished. Close the lid and place the jar in sunlight for about a week or till it's done. It should be stirred once a day. When rose petals melt and mix well with sugar, it means that the gulkand is ready to use. Grounded cardamom and silver foil can be added to improve its cooling properties and taste. 

You can store gulkand in the fridge in an air-tight container. It does not go bad for months.

Gulkand can be used in desserts, panes, with milk, to make rose-flavored drinks and teas, etc.

4) YOGURT

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Yogurt is a nutritional powerhouse that offers a myriad of health benefits, especially during the summer months. It keeps the body well-hydrated and cool, making it the perfect addition to your summer diet. It is a rich source of protein and calcium, making it an excellent food for maintaining bone health and muscle development. Additionally, yogurt contains probiotics that enhance gut and digestive health, thereby promoting overall well-being. 

Moreover, yogurt is a versatile food that can be used in a variety of ways. You can easily make different flavored yogurt at home to suit your taste preferences. It can be used as a base in different dishes or to make different drinks. Traditional favorites such as 'chaach' and 'lassi' (drinks made with yogurt) are a blessing during summer and can be made even more delicious with the addition of refreshing ingredients like mint leaves, coriander, or curry leaves.

5) SABJA SEEDS

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Sabja seeds are a wonderful natural coolant that offer a range of health benefits. They are known to reduce body heat and provide a soothing effect on the stomach. These seeds are actually the tiny black seeds of sweet basil, and they are also commonly referred to as 'Tukmaria'. Their appearance is quite similar to chia seeds, and when soaked in water, they form a transparent gelatin-like layer around them. 

Sabja seeds are incredibly versatile and can be used in a variety of desserts, drinks, sherbet, kulfi, falooda, smoothies, and more. However, it is important to soak them in water for at least 60 minutes before using them in any recipe to ensure that they are fully hydrated and ready to use. Try incorporating Sabja seeds into your favorite recipes to take advantage of their many health benefits while enjoying their delicious taste and unique texture.

Pregnant ladies should avoid eating these seeds. 

USEFUL TIPS!

• minimize the intake of caffeine-containing beverages like tea and coffee.

• consume less oil and fat.

• foods that are heavy on the stomach and difficult to digest should be avoided.

• use sunscreen and an umbrella while going out in the sun.

• make more use of herbs and spices of cool nature.

• needless to say drink lots of water.

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.