Summer vegetables and fruits to stay hydrated and beat the heat

One of the best things about summer is that you get to enjoy several seasonal fruits and vegetables, which are nutritious and also help to keep you hydrated. They are better alternatives to fizzy drinks and smoothies, which are loaded with empty calories. Tweaking your diet and adding these special summer foods to your diet can help you in more than one way.

1.​Mangoes

Mango is a good-to-go summer fruit that is loaded with nutrients. You can make smoothies or eat the fruit. It is indeed high in calories, so if you are watching your calories intake then you must eat it in moderation. The yellow fruit is rich in A and C, sodium, fiber and over 20 other minerals, which can help to boost your immunity, prevent obesity, heart diseases, and control diabetes. 88 per cent of the fruit is made of water and eating it in summer can help to keep your fluid level in check.

2.Watermelon

Sweet, tasty and cooling, there is nothing better than having watermelon on hot summer days. Watermelon is made up of 92% water and one of the most hydrating foods you can consume. Loaded with fiber, vitamin C, Vitamin A, magnesium, potassium and the antioxidant lycopene, which may prevent you from the risk of developing cancer and stroke. It also has anti-inflammatory properties.

3.Oranges

The citrus fruit is a rich source of potassium, a nutrient that’s crucial to keep you healthy in summer. Excessive heat causes loss of potassium from the body through sweat, which can lead to muscle cramps. Eating this citrus fruit can help to replenish the supply of this important nutrient and keep you hydrated. Containing 88 per cent water, oranges are also rich in vitamin C and A, calcium and fiber.

4. Cucumber

The green summer fruit’s natural cooling properties can protect you from dehydration and overheating. Rich in vitamin K, potassium and magnesium, cucumber contains 95 per cent water and a low amount of calories. It can also help to detoxify your body and also keeps your skin healthy and beautiful.

A pile of fresh cucumbers lying diagonally with drops of water with one cut open

5.Tomatoes

Tomatoes are evergreen fruits and including them in your diet can provide you with some essential nutrients. The red fruit is rich in vitamins A, B2, and C, folate, chromium, fibre, potassium and phytochemicals. Adding the juicy fruit to your curry or salad can prevent you from cancer, autoimmune disorders and heart diseases. Tomatoes are made up of 95 per cent of water.

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