As the mercury levels start rising and drinking gazillion litres of water is not making a difference, a good way to keep your body cool is by consuming the right diet. This can help reduce internal heat and make you feel more comfortable with the soaring temperatures. While cold drinks and frozen desserts might seem appealing options, they are not. They are usually full or sugar and can instead, affect you adversely. So, knowing what to eat in summers will not just help you beat the heat but also keep you healthy. Here is our list of foods that will cool you down this summer:
‘Cool as a cucumber’- heard that one, right? Cucumbers instantly hydrate the body and bring down the body heat. You can snack on them as a salad or with your favourite dip or mix them into a juice with ginger and some lemon. Due to their high water content, they aid in providing hydration by replenishing lost fluids and refresh the body1.
In my opinion, cucumber juice can work wonders for your skin. It’s not just refreshing to drink, but it might also have nourishing properties when applied topically. Cucumber juice may have a soothing effect on the skin, helping to calm down irritation and reduce swelling. And if you’ve spent too much time in the sun, cucumber may even help ease the pain of sunburn4.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Watermelons sell like hot cakes in the summer. Juicy and full of nutrients that the body needs, the melons make for great summer companions. Not only do they hydrate but boost the body with power-packed nutrients like Vitamin A, Vitamin C, magnesium, potassium and fiber2.
Green leafy vegetables are high in nutrient value, calcium and provide a good cooling effect on the body. Spinach, lettuce, Amaranth, Chinese cabbage and kale are your summer talismans or the safest go-to vegetables. They can be had in smoothies, salads or as a side dish in a meal.
The Indian drink of the summer is buttermilk and the wisdom of the ages shines through. Not only does it keep you hydrated but it also is beneficial for digestion3. Have it with roasted cumin seeds, fresh coriander and some ginger to add zing to your day.
From experience, let me tell you about the magic of buttermilk! It’s like a magical potion that can work wonders for slowing down the ageing process. By nourishing our bodies with its rich nutrients, buttermilk may keep our arteries flexible and might also help combat age-related symptoms such as memory decline, vision problems, wrinkles, and greying hair. Cheers to a youthful and vibrant life with the goodness of buttermilk13!
Dr. Rajeev Singh, BAMS
The king of fruits is your best alternative to reducing body heat. There are several ways of incorporating it into your diet. Have it raw, as aam Panna- that quintessential summer drink, as chutney or curry. Mangoes are great for digestion, and can help deal with heat strokes.
From what I’ve seen, mango is much more than just a delicious fruit. It contains bioactive components that may have anticancer activity in various types of tumour cells10.
Dr. Smita Barode, B.A.M.S, M.S.
The easiest way to add flavour to your glass of water is to have it with lemon5. They not just hydrate your body but also add a healthy dose of Vitamin C to your diet, boosting your immune system and helping improve your skin health too! So, add a dash of lemon to your juices and salads or just drink it up as lemonade made with plain water and soak in its benefits.
From my perspective, I’ve learned that lemons are more than just a tangy fruit. They may hold incredible benefits for our eyes. The antioxidant properties of lemons might help protect your eyes from ageing and macular degeneration, which is fantastic news for maintaining healthy vision12.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Packed with calcium, curd should be your go-to option for a healthy summer alternative to cold fizzy drinks. Rich with Vitamin B and gut-friendly bacteria, curd helps with digestion and soothes the body from within. Add flavour to it by mixing it with mangoes, strawberries and other fruits. It can also be had as Shrikhand.
To boost the protein content in your diet without depending on meats, turn to fish. Rich in good fatty acids, fish makes for a tasty alternative, especially in summer. Since it generates less heat on consumption, you won’t feel lethargic and uncomfortably full, a feeling that usually we associate with after having chicken and meat dishes.
Also Read: Incredible Health Benefits Of Muskmelon
Avocado is a superfood in the true sense. The fruit is laden with a high amount of mono-saturated fatty acids which can help manage your cholesterol levels and support heart health while detoxifying the blood6. They are also easily digested, so your body will not need to create more heat to digest them. But if you have deranged lipid profile then do check with your healthcare practitioner to know the correct quantity for consumption.
I often recommend incorporating fruits and vegetables into your skincare routine to promote healthy skin. Avocado, in particular, has shown great potential in improving skin health. Its rich content of lutein and zeaxanthin, which are easily absorbed by the body, may help shield your skin from the harmful effects of UV rays11.
Dr. Ashok Pal, B.A.M.S
Coconut water is filled with electrolytes which help to keep you hydrated and cool. Rich in essential electrolytes, the power drink helps beat the heat during summer while keeping one hydrated and energetic throughout the day7. It can help keep you hydrated and boost your digestive capacity.
Mint is a herb that has cooling properties. One of the easiest herbs to find fresh in the market, both peppermint and spearmint are the best for consumption during summers. Mint helps in digestion without raising body heat. It also relieves nausea and headaches and eases depression and fatigue8. Making tea with mint leaves can help induce sweating to reduce body temperature. Mint combined with lime too makes a very refreshing drink for summer.
Also, you can add crushed mint leaves to water and have throughout the day. But make sure you allow the mint leaves to soak in the water for an hour before drinking it.
Chamomile tea is known for its antioxidant, soothing and anti-inflammatory properties. This herb can cool the body, ease insomnia, calm anxiety and soothe the digestive system9. It can be great for the skin and scalp as well, as it helps soothe inflammation, rashes, insect bites and even cuts and scrapes. It can help relax the muscles contributing to a soothing and cooling feel.
Remember, though most of these foods have been believed to be beneficial for cooling the body, further large-scale human trials can corroborate these findings.
Also Read: 13 Health Benefits of Watermelon and Recipes
Incorporating these 12 hydrating and nutrient-dense foods into your summer diet can help in keeping your body cool, maintaining electrolyte balance, and overall hydration. Rich in water content, essential vitamins, and antioxidants, these foods not only help lower core body temperature but also provide other health benefits. By making informed dietary choices, you can enhance your body’s resilience to heat and maintain optimal body function throughout the summer months. However, if you have any medical condition, its best to discuss with a health care professional before incorporating any new food item in your diet.
Also Read: 10 Health Benefits Of Black Coffee
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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14Avocado or more popularly called ‘Butter Fruit’ in India, is a rich creamy flavoured fruit that has gaining the popularity of being a super fruit. This fruit is available in different varieties and all of them have one thing in common, which is a creamy taste. Worldwide, this fruit is known as ‘Alligator Pears’ and is treated as a luxury in most countries of the world.
Avocado comes packed with antioxidants, fibres, vitamins and minerals including a high content of potassium. It is considered a super fruit because of multiple health benefits it is said to offer. It helps improve digestion, reduce the risk of cancer, aid in weight loss and boost heart health. Apart from this, it also aids in good skin health and helps improve your vision.
In this article, we will focus on the health benefits of avocado, including some of its nutritional facts that rightly make it a super fruit.
In my opinion, avocados might be a delicious brain-boosting food. Avocados contain a special nutrient called lutein, which may have some incredible benefits for our brains. In older adults, lutein has been linked to improved brain health, potentially helping them stay sharp and focused. And guess what? Even young children might benefit from avocados. Lutein has been shown to possibly improve cognitive function in little ones11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Apart from the fact that this fruit offers loads of health benefits, there are certain interesting facts about this fruit that are lesser known. Here are some of those:
Did you know?
There have been numerous studies in the past that have listed out some of the health benefits of butter fruit and why this fruit is considered a super fruit. Thus, here are some research-backed health benefits of avocado that you should know.
Owing to its high potassium levels, avocado can help maintain a healthy blood pressure level. Also, avocado is rich in magnesium and dietary fibres which can help regulate blood pressure. A recent study3 showed that consuming avocado for 5days/week reduced the chances of developing hypertension (high BP) by 17%. So, avocados can be a healthy food choice for keeping your blood pressure in check.
Avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth12.
Dr. Rajeev Singh, BAMS
In a study4, it was found that daily avocado consumption increased HDL (good) cholesterol levels, thereby improving blood lipid profile which can have a positive effect on heart health. Beta-sitosterol is an important compound found in avocados, which is a plant analogue of cholesterol and helps in reducing its absorption. Avocado’s rich content of monounsaturated fatty acids and fibres also contribute to maintaining proper cholesterol levels.
Avocado promotes digestion and is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that improve gut health. These fibres work by adding bulk to stools, regulating bowel movements and promoting healthy gut microbiome, benefiting the digestive system overall5.
From what I have read, avocados are the nature’s secret for fabulous hair and nails. It’s all thanks to a special nutrient called biotin, found in avocados. Biotin might act like a beauty vitamin that may help people struggling with dry and brittle nails and hair13.
Dr. Smita Barode, B.A.M.S, M.S.
This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. It may also help nourish your hair and deal with dry hair. The two major antioxidants found in avocados, beta-carotene and lycopene can help deal with skin inflammation. Moreover, components like oleic acid have a moisturizing effect and help improve skin and hair texture.
You can consume avocado regularly or apply its preparations on skin and hair to notice effects faster. You can apply avocado face mask or use avocado oil that is available in the market. A study even showed improvement in symptoms of skin conditions like psoriasis following regular topical application of an avocado preparation6. However, in any such conditions, its best to discuss with a dermatologist first.
Avocado helps keep your eyes healthy as it contains carotenoids which help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants, and this helps to neutralize the effects caused by free radicals. Moreover, it can help keep your vision intact.
Owing to its anti-inflammatory and antioxidant activity, avocado can help relieve joint and muscle pain. A study has shown that Avocado in combination with soyabean promoted cartilage formation in knee and provided relief from knee pain7. So, consuming avocado everyday may help ease your arthritis symptoms.
Consuming avocados can prevent you from having a bad breath that is caused due to indigestion or an upset stomach. This is because of the antibacterial and antioxidant properties in the fruit that manage to deal with bad odour-causing bacteria in your mouth.
Avocado is said to avoid the occurrence of cancer due to its carotenoid and monounsaturated fat content. Glutathione is the major antioxidant that helps protect cells from cancer and other free radicals that can cause cancer. Medically speaking, regular avocado consumption may help lower risk of cancers such as prostate cancer, oral cancer and skin cancer8.
One of the most striking medical conditions that most people around the world are facing is heart disease. Avocado helps promote heart health by:
Replacing some unhealthy fat‐containing food items with avocado could lead to lower risk of heart diseases2,3,9.
Antioxidants in avocado can help fight oxidative stress and aid in improving skin elasticity and firmness. Avocado contains zeaxanthin and lutein that may lower signs of ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can not only improve your skin health but also helps avoid damage that results in premature ageing10.
The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects7. Zinc, copper, phosphorous, calcium and selenium help in keeping bones healthy and reduce the chances of developing osteoporosis. These minerals help in improving bone density.
Avocado can also aid in weight loss, and this is particularly because of its high fibre content. Adding this healthy fruit to your everyday diet can help curb your appetite and keep you full for a longer time, stopping you from snacking between meals and thus reducing your calorie intake.
While studies have shown potential health benefits of avocado consumption, further large-scale human trials are needed to corroborate these findings. Nonetheless, initial results are promising and consumption of this superfruit in moderation can prove to be a healthy addition to your diet.
I would recommend avocado to help alleviate some of the bothersome symptoms of premenstrual syndrome (PMS). Avocados contain vitamin B6, which has been studied for its potential to reduce fatigue, bloating, and irritability associated with PMS. It might just provide you with some natural relief and make those PMS days a little easier to handle14.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Avocado or Butterfruit is often referred to as a “super fruit” due to its rich nutritional profile and potential health advantages. Consumed in moderation, avocado can be a valuable part of a balanced and health-conscious diet. However, it is important to note that excessive consumption of avocado may lead to certain adverse effects. Remember, if you have any medical condition or are on any medications, it’s best to discuss with your healthcare provider before incorporating anything new to your routine diet, including avocados.
While avocado offers numerous health benefits, it is important to understand that excessive consumption can have adverse effects. What is beneficial in moderation may become harmful when consumed in large quantities. Overconsumption of avocado may lead to:
-Migraines
-Digestive issues like bloating, diarrhoea etc
-Weight gain
-Allergic reactions
Generally, one serving of avocado which is about 50 grams of avocado is considered safe and beneficial for health9. However, for individual requirements, it’s best to discuss with a nutritionist.
Avocado oil is suitable for cooking and is considered a healthy option, as it may help reduce the risk of developing heart disease. Incorporating it into your diet can contribute positively to a healthy lifestyle and offer various health benefits. However, it’s best to discuss with your healthcare provider first, especially if you have any medical conditions.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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