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12 Best Summer Foods To Keep Your Body Cool

As the Mercury starts rising and drinking gazillion litres of water is not making a difference, the best way to keep your body cool this summer is by keeping your diet right. This will reduce internal heat and make you feel more comfortable with the soaring temperatures. While cold drinks and frozen desserts might seem cooling, they are not. Instead, they affect you adversely. Here is our list of eight foods that will cool you down and keep you healthy.

1. Cucumber

‘Cool as a cucumber’- heard that one, right?   Cucumbers instantly hydrate the body and bring down the body heat. Snack on them as a salad or with your favourite dip or blitz them into a juice with ginger and some lemon. There is no wrong way to consume them.

Also Read: Is Cucumber a Fruit? Debunking the Popular Myth

2. Melons

Watermelons and musk melons sell like hot cakes in summers. 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 B, magnesium, potassium and fibre.

3. Leafy Greens

The 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. They can be had in smoothies, salads or as a side dish in a meal.

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 sunburn.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4. Buttermilk

The Indian drink of the summers is buttermilk and the wisdom of the ages shines through. Not only does it keep you hydrated but it also is beneficial for digestion. Have it with roasted cumin seeds, fresh coriander and some ginger to add zing to your day.

Read More: 11 Health Benefits of Buttermilk

5. Mango

The king of fruits is your best alternative to reducing body heat. There are myriad 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, cure heat strokes and boost energy. Also, read more about the health benefits of mangoes.

Also Read: Benefits of Cucumber Water: A Deep Dive into Its Refreshing Wellness Perks

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 buttermilk!

Dr. Rajeev Singh, BAMS

6. Lemon

The easiest way to add flavour to your glass of water is to have it with lemon. They boost the immune system, make your skin glow and add a healthy dose of Vitamin C to your diet. So drink up as lemonade made with plain water or add a dash of lemon to your juices and salads.

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 cells.

Dr. Smita barode, B.A.M.S, M.S.

7. Curd And Yoghurt

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 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. Read more on the health benefits of yoghurt.

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 vision.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

8. Fish

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. 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: 10 Foods To Reduce Body Heat Naturally

9. Avocado

Avocado is a superfood in the true sense. The suit is laden with a high amount of mono-saturated fatty acids which help to remove heat and toxins from the blood. They are also easily digested, so your body will not need to create more heat to digest them.  

10. Coconut  

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 day. It will keep you hydrated and boost your digestive capacity.

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 rays.

Dr. Ashok Pal, BAMS

11. Mint

Mint is a cooling herb while lime also has cooling properties. The combination of the two can make a very refreshing drink for summer. 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 fatigue. Making tea with mint leaves can help induce sweating to reduce body temperature.

You can take a jar of water and add crushed mint leaves to them to have throughout the day. Make sure you allow the mint leaves to soak in the water for an hour before drinking it.

12. Chamomile

This herb can cool the body, ease insomnia, calm anxiety and soothe the digestive system. Great for the skin and scalp as well, it also soothes inflammation, rashes, insect bites and even cuts and scrapes. The harmful ultraviolet rays of the sun can cause various problems for your skin. Chamomile tea is known for its antioxidant, soothing and anti-inflammatory properties and helps treat it.

Also Read: 9 Energy Giving Foods That Help You Stay Active  

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.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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12 High Energy Giving Foods To Solve Your Energy Woes

In peak summer, the sun beats down on you and zaps you of energy. You lose a lot of fluids through profuse sweating. And, that is why you end up feeling lethargic. You have to drag yourself through your daily routine. But, there is a way you can actually shrug off the lethargy- with energy giving foods! Certain high energy foods can speed up your metabolism and also give you an energy boost:

1: Bananas

Bananas are sweet fruits that can act as the perfect energy food. Bananas are rich in potassium and fibre. They are stuffed with natural sugars such as glucose, fructose and sucrose and as soon as they enter your body, they give you an energy boost. The energy released will sustain for hours. Moreover, bananas contain plenty of fibres, which improve gut health and accelerate metabolism. The faster your metabolism, the more energetic you feel.

126 grams or one serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. They naturally have no cholesterol, fat or sodium. Having around 450 grams of potassium should be a major part of the diet, especially in adults. 

Bananas can be consumed in every form. Green bananas are a great source of fibre as it contains resistant starch. Resistant starch helps with digestion, maintains blood sugar levels and makes you feel full. On the other hand, ripe bananas are sweet and nutritious. They are a great source of vitamins and minerals like potassium, vitamin B6, etc. They also provide instant energy for physical activity.

Dr. Siddharth Gupta, MD

 2: Yoghurt

Dieticians and doctors emphasize the importance of consuming curd or yoghurt. It has a cooling effect on the body. Yoghurt is packed with magnesium, a mineral that instantly releases energy in the body, thus making it the ideal energy giving food.

If you work out in the summers, as you should remember to consume curd as part of your post-workout diet. Not only will this energy giving food raise your energy levels but it will also help mend torn muscles.

Apart from the insane amount of energy, yoghurt is a great immunity and digestion booster. It fights with indigestion and bloating. Yoghurt also helps to keep you cool in summers and is a great substitute for milk.

1 cup or 235 grams of plain yoghurt has about 149 grams of calories. It is also an excellent source of calcium, phosphorus and riboflavin.

3: Coconut Water

Coconut water is a cooling drink that can supplement your daily water intake. It hydrates you, infuses you with energy and flushes out all the harmful waste from your body. It contains minerals that maintain the water balance in your body and help regulate body temperature. 

Since coconut water is formed naturally inside the fruit, it has 94% water and very little fat. Whatever little fat it has is coconut fat. It is also very good for diabetics and helps reduce blood pressure. It is also the best thing to have after prolonged exercise especially during summers.

100 ml of coconut water contains 19 calories. It has 61 mg of potassium and 5.45 mg of sodium

 4: Dry Fruits

Dry fruits comprise dehydrated fruits like dates, watermelons, raisins, cherries and apricots.  It does not contain any unhealthy refined sugar. So even diabetics can consume it without any fear. Dry fruits are filled with natural sugars. So even diabetics can consume it without any fear.  Raisins have about 59%, dates have 65%, apricots have around 53%. Densely packed with potassium and a wide range of vitamins, dry fruits ensure that your body remains at its peak all day long.

Figs make for great guilt-free snacking. They also help in preventing heart diseases. Prunes and raisins help to regulate acidity. Apricots impart give a glowing complexion and their juice can be used to treat sunburns

The best time to consume this high energy food is between breakfast and lunch. This will infuse energy and curb hunger pangs.

1 ounce of dry fruits contains about 84 calories.

5: Nuts

The delightful trait of nuts is that they will not give you an instant energy surge. On the other hand, nut consumption will ensure a consistent release of small doses of energy throughout the day.

Munch on some peanuts, almonds or cashews every few hours to ensure that your energy levels do not dwindle. 

Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good energy giving food during summers

A serving ( 28 grams) of most nuts contain about 160 to 200 calories. Almonds contain about 161 calories, 14 grams of fat and 6 grams of protein and carbohydrates. Pecans have 193 calories, 20 grams of fat and 3 grams of protein and carbohydrates

 6: Chocolate

Chocolate contains sugar and caffeine, both of which lead to a hike in cortisol and adrenaline levels and lead to a surge of energy. Nibble into small pieces of chocolate twice or thrice a day to keep yourself going.

Chocolate has various antioxidant properties and can help lower risks of high blood pressure, cholesterol and inflammation.

Summers can take a toll on your body as well as your mind. The above-mentioned list of energy giving foods not only perk you up but also delight your palate and keep you energetic.

Also Read: Foods that Boost Metabolism: A Research-Based Guide to Supercharging Your Body

100 grams of dark chocolate pack 604 calories, 43 grams of fat and 46 grams of carbohydrate

 7: Brown Rice

Apart from being very nutritious, brown rice helps in providing a good amount of energy. Manganese helps enzymes in breaking down carbohydrates and proteins to generate energy. Brown rice is less processed than white rice and thus retains a lot of nutritional value.

195 grams of brown rice contains about 3.5 grams of fibre and provides about 88% RDI for manganese. 100 grams of brown rice has 111 calories.

 8: Eggs

Packed with proteins, eggs are both delicious and a great source of energy.  Eggs contain leucine, an amino acid that helps in stimulating energy production in the body. Rich in Vitamin B, eggs help in the processes that involve breaking down food for energy.

100 grams of boiled eggs have about 155 calories.

 9: Sweet Potato

Due to the complex carbohydrates and fibre content in sweet potatoes, our bodies digest them at a slower pace. As a result, we have a steady source of energy when we have sweet potatoes. Manganese in sweet potatoes also helps in breaking down nutrients in the body to produce energy.

One medium-sized sweet potato has about 23 grams of carbohydrates, 3.8 grams of fibre.

The best part about these superfoods is that you can have them individually or throw some of them together and create delicious fruit and nut bowls. You can also combine them and make energy bars.

These not only make for very healthy but also extremely delicious meals. They keep your hunger pangs at bay, give you all the nutrition you need, keep you hydrated and cool on a hot and sultry day.

 10: Fatty Fish

Fatty fish such as salmon and tuna are great sources of protein, fatty acids and B vitamins. These must be included in your daily diet for the requirement of omega-3 fatty acids which reduces inflammation, a common cause of fatigue. It is especially important for cancer patients and those recovering from cancer. Vitamin B12 works with folate to produce red blood cells and ensures iron works better in your body for increased energy.

3 ounces of Salmon contains 175 calories, 10 grams fat and 1.7 grams of omega-3 fatty acids. Tuna (yellowfin, fresh, raw) – 109 calories, less than one gram fat, 0 grams carbohydrate and 24 grams protein.

 11: Coffee

Coffee gives you an instant energy boost; it is rich in caffeine and can quickly pass from your bloodstream to your brain. The production of epinephrine, a hormone that stimulates the body and brain increases due to its consumption.

Coffee provides only two calories per cup which is enough to have stimulatory effects that can make you feel alert and focused. However, It’s not recommended to consume over 400 mg of caffeine or about 4 cups of coffee, per day.

 12: Avocados

Based on my observations, eating avocados daily might have positive effects on weight loss. It might aid in stimulating weight loss by improving body composition and metabolic parameters.

Dr. Rajeev Singh, BAMS

Avocado is considered to be a superfood owing to its several health benefits. They are rich in healthy fats, which promote optimal blood fat levels and enhance the absorption of nutrients. These are stored and used as energy sources. It also contains B vitamins and fibre which help in maintaining steady energy levels.

About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fibre in avocados accounts for 80% of their carb content.

Also Read: Is Granola Good For You: Unraveling the Truth Based on Nutrition Science

Foods to Avoid

Like with any other diet plan, there are a few things you should avoid consuming that may slow down your metabolism and are not high-energy foods.

  1. Refined grains can hamper your metabolism. It is commonly found in packaged foods like bread and pasta. This can lead to weight gain besides affecting your metabolism.
  2. Sweetened drinks have also been found to slow down one’s metabolism. When coupled with a meal, it can affect the energy balance in the body. By reducing fat metabolism it also causes the body to store more fat. Even fruit juice, which is generally considered to be energy-giving, is detrimental to your high-metabolism diet plan due to its high calories and lack of fiber content.
  3. Granola may seem like a great instant energy-giving food but it is high in calories and fat content and its extremely high sugar content will lead to an increase in blood sugar levels resulting in you feeling hungrier.

Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths

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.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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