Anti-heat foods that help defeat high temperatures

The first defense against the great hot And the oppressive heat, we must cope with it at the table. By choosing light and nutritious foods, not wasting our health on dishes unsuitable for high temperatures, remembering that, in these moments, we need: little protein and lots of waterLots of salads, cold pasta, lean meats and fish, legume purees, yogurt, smoothies, fruit salads, and above all, lots of seasonal fruits and vegetables rich not only in water but also in carotenoids, important substances for protecting the skin from damage that can occur due to sun exposure: these are the foods that will allow you to combat the summer heat and stay in shape at the same time.

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Foods to fight the heat

Let's see then What are the anti-heat foods? which should not be missing from your table during the summer:

The courgette

It's a very low-calorie vegetable, 95 percent water. An excellent source of minerals (potassium, iron, calcium, and phosphorus) and vitamins A, C, and carotenoids, it can promote tanning. About All our tips for growing courgettes in pots on the balcony.

The cucumber

Made up of 96 percent water, it also contains vitamin C, amino acids, and important minerals such as potassium, calcium, phosphorus, and sodium. It softens the skin, making it more beautiful and supple. It's a good diuretic, refreshing, and detoxifying. A natural remedy also useful for combating unsightly dark circles.

Mint

Perfect in the form of herbal tea in case of digestive disorders, mint is also a useful plant in case of headaches and colds, gastritis and stomach cramps. Use it to enhance your summer one-pot meals.

The melon

Hydrating and refreshing, melon is 90 percent water and an excellent source of vitamins A and C, phosphorus, and calcium. The high potassium content in its pulp also has beneficial effects on circulation and blood pressure. You can also use it to prepare creative dishes to encourage children to eat fruit.

Fishing

Made up of 87 percent water, peaches contain potassium and iron and are rich in vitamin C. Mildly laxative and diuretic, they have refreshing and detoxifying properties. Thanks to the calcium and potassium, they are also mineralizing, toning, and restorative, excellent for strengthening teeth and bones, and protect the skin and eyes thanks to their beta-carotene content. Use them to make a delicious smoothie or lots of tasty and healthy DIY popsicles.

The watermelon

Watermelon is the quintessential summer fruit. Its red pulp is rich in carotenoids, antioxidants essential for fighting free radicals. It's over 90 percent water but also contains a wide variety of vitamins A, C, B, and B6, as well as minerals like potassium and magnesium, excellent allies for combating the feeling of fatigue that assails us in summer. This characteristic, combined with its high water content, makes it a...watermelon It's a thirst-quenching, detoxifying, and diuretic food, making it recommended for water retention, hypertension, cellulite, and leg swelling. Here's all the advice for choosing the right one.

Chicken

The star of light meats. It has a good protein content combined with a certain amount of sodium, Potassium, phosphorus, magnesium, iron, selenium and vitamins B1, B2 and PP. It is highly digestible.

The sole

Sole is lean, highly digestible, and rich in protein. It has a very delicate flavor and is also suitable for children's diets. Here's how to use it to make delicious meatballs.

At breakfast

The heat isn't a good reason to skip breakfast. Quite the opposite. However, avoid excessive sugar and fat (no butter, for example), and opt for yogurt, sugar-free jam, fresh fruit, and cereals. For a savory option, choose a fresh cheese, but don't overdo it with the portion.

At lunch

Lunch should be very light. In summer, it's important to avoid heavy sandwiches (such as ham and mozzarella) and cured meats in general. Choose fresh, light salads, seasonal fruit, and wraps with chickpea hummus or eggplant, white fish. For lunch, only water; skip wine and beer.

At dinner

The ideal dinner in summer is the one of Mediterranean diet: a little pasta (not every day), fish, white meat, fruit, and vegetables. Treat yourself to some summer treats, like eggplant or zucchini parmigiana.

What not to eat when it's hot?

There are foods and drinks that should be avoided especially in the heat. Avoid frequent lunches with ice cream, as it lacks vitamins and carbohydrates. It's better to have a light meal and finish it off with a small portion of ice cream.

The sausages, rich in fat and salt which pushes you to drink and risk dehydration.
Spirits and sugary drinksThey make you sweat and don't quench your thirst.
FriesThey increase cholesterol but above all the work of the liver and make you sweat.
Grilled meats. They are sources of saturated fat and salt.
Pre-cooked foods. Too rich in preservatives and salt.
Spicy and hot foods. These too can significantly increase sweating.

How much water should you drink per day when it's hot?

Throughout the year, we should drink about two liters of water a day, but in the summer, this amount increases. We should reach at least two and a half liters, choosing still water and preferably not frozen. The American College of Sports Medicine suggests reaching this amount by dividing the water, at different times of the day, into 8 glasses. Furthermore, let's keep in mind that vegetables and fruits are very rich in water: one more reason to consume them abundantly. Avoid carbonated and sugary drinks.

Anti-stiff diet

A good anti-heat diet must be built, without too many sacrifices, with some assumptions.

Low salt and products containing it, including bread
Lots of fish, preferably grilled, baked or steamed
Eat little and often
Not excessive portions
Don't overdo it with the wine
Give up the sugary drinks
Lots of fresh fruit and vegetables seasoned with oil, lemon and a little salt

What to eat when it's very hot