Chill Out: Coolest Summer Superfoods to Battle the Heatwave

Summer brings about dietary changes that can positively impact gut health. With an increase in fruit and vegetable consumption, rich in fibre, individuals may experience improved digestion and regular bowel movements. 

22nd April 2024

By Ishika Kumar

Summer brings about dietary changes that can positively impact gut health. With an increase in fruit and vegetable consumption, rich in fibre, individuals may experience improved digestion and regular bowel movements. However, it is essential to stay hydrated and be mindful of beverages that may disrupt the system. Perishable foods must be stored correctly and discarded if left out for too long. Additionally, practising good hygiene and food safety measures is crucial to prevent foodborne illnesses.

Prioritise foods that support gut health and aid digestion. Incorporating hydrating fruits, light meals and plenty of fluids into your diet can help combat the heat and promote overall well-being. Avoiding processed and sugary foods is advisable to prevent digestive issues. Foods rich in fibre, protein and essential nutrients like lentils, legumes and prebiotic-rich foods can support gut health during the summer. Additionally, coconut-based products, ginger, turmeric, kokum juice and sugarcane juice offer benefits for digestive health.

Chugging endless litres of water seems futile as mercury levels soar, and maintaining a cool body temperature becomes essential to summer months. Fortunately, tweaking your diet can significantly aid in lowering internal heat and enhancing comfort levels.

Here is a rundown of superfoods that not only cool you down but also promote overall health. These are locally available and can be sourced easily:

Sattu Atta: A low-glycemic index food, it is ideal for maintaining blood sugar levels and promoting digestion. Whether consumed as a drink or incorporated into recipes like parathas, smoothies and laddus, sattu offers a cooling effect, making it a perfect summer staple.

Cucumber: They are an instant source of hydration, effectively reducing body heat. Whether you snack on them as a salad, with your favourite dip or blend them into a refreshing juice with ginger and lemon, there is no wrong way to enjoy them.

Melons: Watermelons and muskmelons are summer basics. They contain impressive amounts of natural water, are juicy and loaded with essential nutrients and vitamins like Vitamin B, magnesium, potassium and fibre. They hydrate and nourish the body.

Coconut: It is immensely packed with electrolytes and is nature’s own energy drink or natural sweet water. Not only does it keep you hydrated, but it also boosts digestive capacity, ensuring you stay energised throughout the day. 

Greens: Green leafy vegetables like spinach, lettuce and kale are nutritional powerhouses. Rich in calcium and iron, offering a cooling effect, they can be seamlessly incorporated into smoothies, salads or as a side dish to your meals.

Curd and Yoghurt: Rich in calcium and gut-friendly bacteria, these are excellent alternatives to sugary fizzy drinks any day. They keep the pH levels of the body in check. Enjoy them plain or mix them with fruits like mangoes or strawberries as a sweet dessert.

Buttermilk: A quintessential Indian summer drink, buttermilk is flavourful and simple. It can be made sweet, plain or with masalas. Not only does it keep you hydrated but also aids digestion. Enhance its flavour by adding roasted cumin seeds, fresh coriander and ginger for an extra zing to the masala chaas or chopped nuts to the sweet lassi.

Gulkand: Known for its cooling properties, Gulkand offers various health benefits, the main one being reducing internal body heat by preventing ulcers, nose bleeding, heart-burns and skin breakouts by improving digestion. Incorporating gulkand into beverages, desserts or as a standalone treat can help combat the effects of summer heat. 

Lemon: Adding a dash of lemon to your water not only enhances its flavour but also provides a healthy dose of Vitamin C. Flavoured waters made at home with lemon and mint leaves go a long way in hydration throughout the day. Known for its immune-boosting properties and skin-enhancing benefits, lemon is a summer essential. 

Mint: It is famous for its coolness, paired with lime and makes for a refreshing summer beverage with any combination of fruits. Whether brewed into tea, added to water or blended in smoothies, mint relieves nausea and headaches with regular consumption in meals or drinks.

Additionally, being mindful of food safety practices and incorporating gut-healthy foods can further enhance your summer experience.