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10 products that should be included in the summer diet
Table of Contents
1. Summer fruits and vegetables
In summer, nature bestows upon us a wealth of fresh and fragrant fruits that captivate with their taste and are a rich source of vitamins and minerals. These seasonal delights are an indispensable part of our summer diet.2. Watermelon
Watermelon is a true king of summer fruits, valued for its refreshing properties and sweet taste. Its high water content, about 92%, makes it perfectly hydrating the body on hot days. It is rich in vitamin C, which supports the immune system, and vitamin A, which is essential for the health of the eyes and skin. It also contains vitamin B6, which is crucial for the proper metabolism of amino acids involved in protein synthesis, and potassium, which helps regulate blood pressure. Additionally, the lycopene present in watermelon acts as an anti-inflammatory and protects against cell damage. Its low calorie content, about 30 kcal per 100 g, makes this fruit an ideal choice for those watching their weight (X. Cheng et al. 2023).3. Berries and berry fruits
Berries and berry fruits, such as strawberries, raspberries, blueberries, blackberries, and cherries, are some of the most valuable gifts of summer. These small, sweet and juicy products are a true treasure trove of antioxidants that help fight free radicals, support cell health and delay aging processes. They are rich in vitamin C, which strengthens the immune system and improves skin health. They also contain vitamin K, which is essential for bone health and circulatory health, and fiber that supports digestion and helps maintain a healthy body weight. Polyphenols present in berries and berry fruits have strong anti-inflammatory effects and support heart health. They are also low in calories, about 50 kcal per 100 g, making them ideal elements of reduction diets (D. Martini, M. Marino, Bo'C Del 2023).4. Peaches
Peaches are among the most juicy and sweet fruits of the summer, rich in vitamins and minerals. They contain only 33 kcal in 100g, and their low glycemic index makes them ideal for diabetics. They are an excellent source of fiber, which supports digestion, and potassium, which regulates blood pressure and supports muscle function. Peaches are also rich in antioxidants - carotenoids and polyphenols, which have strong antioxidant and anticancer properties. Their antibacterial properties and ability to protect against the toxic effects of nicotine from cigarettes are additional benefits. Regular consumption of peaches can also help lower blood sugar levels, which improves overall health and well-being (C. Bento et al., 2020).5. Moral Matters
Morels are another low-calorie, nutrient-rich treasure of the summer season. Two average-sized morels provide only 35 kcal. Due to a medium glycemic index, they can be consumed by diabetics in moderate amounts. These juicy fruits are rich in fibre, vitamins (A, C, E), and minerals (potassium, phosphorus, calcium, and magnesium). Morels are esteemed for their high beta-carotene content, which counteracts oxidative stress and premature aging. The potassium in morels helps to lower blood pressure and supports the nervous and muscular systems. Regular consumption can also help protect against heart disease, cancer, and other diseases (F. Tabasum et al. 2019). There are many ways to enjoy morels: fresh, in salads, yogurts, desserts, jams, compotes, dried, or in smoothies.6. Fruits and vegetables
In the summertime, when the temperatures rise, vegetables are particularly sought after, which not only provide a cooling effect but also contain a wealth of nutritious components.7. The Cucumbers
Cucumbers, with their high water content of up to 95%, are excellent for hydrating the body. They are particularly rich in vitamin K and potassium, which are mainly concentrated under the skin. Vitamin K supports bone health, while potassium helps regulate blood pressure. Additionally, cucumbers contain vitamin C, flavonoids, and tannins – polyphenols that give them strong antioxidant and antimicrobial properties. These components help combat free radicals, promote skin health, and protect against infections. Regular consumption of cucumbers may also contribute to lowering blood glucose levels and reducing arterial pressure. However, caution should be exercised in the case of individuals with allergies or bloating (Z. Naureen et al. 2022).8. Fruit and vegetables, whether or not containing added sugar or other sweetening matter
Tomatoes are a true treasure trove of nutrients. They are an excellent source of vitamin C, potassium, folic acid, and vitamin K. Folic acid is essential for the health of pregnant women, supports fetal development, and prevents neural tube defects. One of the most prized ingredients in tomatoes is lycopene, a powerful antioxidant that gives them their characteristic red color. Lycopene supports heart health by lowering cholesterol and blood pressure levels. Research also suggests that it may protect against certain cancers, such as prostate, lung, and gastrointestinal cancers. It is worth noting that its bioavailability significantly increases after processing, so it is also advisable to consume processed tomato products such as tomato paste. The best results are achieved by heating it, as this releases the most (B. Salehi et al., 2019).9. Other products
Natural yogurt is an excellent product for summer. Its smooth, creamy consistency and slightly tangy flavor perfectly complement summer meals and snacks. On hot days, natural yogurt provides the body with plenty of hydration due to its high water content. Furthermore, it is a source of high-quality protein that promotes muscle regeneration and provides a feeling of fullness. The calcium contained in yogurt is essential for bone and dental health and also plays a critical role in the functioning of the nervous and muscular systems. Natural yogurt also contains probiotics, which improve digestive and immune system health, leading to better nutrient absorption. B vitamins contribute to normal metabolic function and energy production (K. J. Aryana et al. 2017).10. Kefir and sour cream
Both of these products exhibit very similar characteristics to natural yogurt, but contain an even higher water content, making them ideal for refreshing the body during hot summer days. They can be consumed individually, but also serve excellently as an accompaniment to fruits, as a component in smoothies, as a base for cold soups, or as a healthy beverage alongside meals (K. J. Aryana et al. 2017).11. Coconut water
Coconut water is an ideal blend of natural sweetness and exotic flavor. It is a rich source of electrolytes such as potassium, magnesium, calcium and sodium, which support electrolyte balance and the proper functioning of muscles and the nervous system. It has a low calorie content (about 19 kcal per 100 ml), making it an excellent choice for those who are particularly concerned about maintaining their weight. Furthermore, it is a significant source of vitamin C, which strengthens the immune system and improves skin health. Coconut water also contains antioxidants, which help in neutralizing free radicals and protecting cells from damage. Research suggests that it may also contribute to improving heart health by lowering cholesterol and blood pressure levels, as well as improving blood sugar control (Shamal T. et al. 2021).12. Green Tea
Green tea is an excellent choice for hot summer days. Its mild flavor and natural hydrating properties make it an ideal beverage to drink cold on hot days. Green tea is rich in antioxidants, especially catechins, which neutralize free radicals and support cell health, as well as affect lipid and carbohydrate metabolism. It also contains caffeine, which can increase energy levels and improve concentration, which is especially beneficial on active summer days. Thanks to its high content of polyphenols, green tea has anti-inflammatory properties and supports heart health.13. Overview
During the summer months, when temperatures rise, it is advisable to focus on light, nutrient-rich foods with high water content that optimally meet the body's fluid needs. Fruits, vegetables, dairy products and refreshing beverages are particularly recommended at this time. In this way, well-being and energy can be maintained.
