Summer Diet Guide: Why These 6 Nutrients Should Be on Your Plate During Hot Weather

Summer is all about keeping your body hydrated and trying to keep summer allergies at bay. Here are some vital nutrients that should not be missing from the palate of summer food.

Some states in India experience sweltering summers with scorching heat and heat wave warnings almost every day. While summer is all about kicking back and relaxing to beat the heat, it’s that time of year when people feel tired, dehydrated, and low on energy even after waking up from a nap. Scorching heat and humid weather, coupled with intense pollution, can end up posing a risk to your health. Experts recommend that people consciously pay more attention to their nutrition and focus on consuming nutrients that help strengthen their immune system. Dehydration, heat stroke and allergies are some common problems whose cases increase during the summer months. The change of seasons involves changes in weather, lifestyle, and even dietary practices. Each season has its own requirements. For the summer you have to hydrate enough.

Here are 6 essential nutrients that should be in your summer diet and here’s why.

1. Energy protein for summer

Protein can be referred to as a nutrient that is the building block of every cell in the body. Summers can have an adverse effect on the human body causing weakness and tiredness. Proteins play a key role in enhancing sustained energy levels. Consume an adequate amount of protein through seeds, nuts, legumes, legumes, quinoa, etc. it can help keep energy levels up and improve overall health. Consumption. Since protein generates more heat during digestion, be sure to increase your water intake during summers to combat this.

2.Potassium to combat fatigue and weakness

Potassium serves as one of the important electrolytes that have a great influence in ensuring the healthy functioning of the body. Sweating during the harsh Indian summer months can lead to potassium loss, which in turn can cause fatigue, weakness and muscle cramps.

Food sources: Potassium-rich foods like bananas, beans, broccoli, avocado, lentils, and dried fruits like raisins and apricots.

3. Boost your immune system with vitamin C

Vitamin C is a water-soluble vitamin that is naturally present in some foods and is essential for healthy skin and strong immunity. Free radicals can cause skin damage, and vitamin C, a powerful antioxidant, can help protect skin against free radicals.

Food sources: Vitamin C includes tomatoes, strawberries, potatoes, broccoli, and citrus fruits like oranges, grapefruits, lemons, and kiwis.

4. Zinc for summers

Zinc is a mineral that is considered very important in supporting overall immune function. Summer is often a season for viral fever and allergies. So zinc helps prevent that by greatly strengthening the immune system.

Food sources: walnuts, cashews, pumpkin seeds, whole grains, and corn flakes.

5. Always stay hydrated

Water is undoubtedly one of the key nutrients needed by the human body, especially during the summer. As can be seen, the increase in temperatures can cause the human body to lose a large amount of fluids through sweat. The ideal is to drink around 8-10 glasses of water a day. You can also choose to consume foods such as cucumbers, watermelons, and citrus fruits.

6. Magnesium for electrolyte imbalance

Magnesium is vital for muscle and nerve function and the regulation of fluid balance in the body. In addition, it also helps in the proper functioning of the immune system, as well as the correct regulation of blood pressure in humans. This is especially during the summer months when there could be chances of electrolyte imbalances.

Food sources: avocado, quinoa, almonds, peanuts, and seeds like pumpkin, chia, and sunflower during this season.