What to eat in summer when the temperature rises

Diet advice
Cosa mangiare in estate quando aumenta la temperatura
The best way to prevent and cure the summer heat, when temperatures reach and well exceed 30°, is to pay attention to what you put on the table, since it has been scientifically proven that some foods, compared to others, help the body in always remaining hydrated and in decreasing body temperature: with high temperatures it is therefore essential to maintain a healthy diet. The so-called 'seasonal' products of the earth and water are the best allies to face the summer season in the best possible way. To counteract excessive sweating and, therefore, the abundant loss of fluids and mineral salts, it is essential to rehydrate frequently throughout the day. Water is certainly the main element for proper hydration, but it can sometimes be replaced with unsweetened iced tea (even if not TOO cold), some herbal tea drunk at room temperature, or, alternatively, some energy drinks. rich in essential substances for the body and to face the scorching sun. It is necessary to reduce the total daily caloric intake, choosing fresh and low-fat foods. Red meats, fried foods, particularly sugary desserts, alcohol… all to be avoided or, at least, drastically reduced.

Healthy eating during the summer

What to prefer then? As already mentioned, what the earth offers us is the best product ever. So green light to fruit such as pineapples, watermelons, melons, peaches, strawberries, blackberries, rich in potassium, calcium, vitamins and fibers, for a correct functioning of the intestine, put to the test by the excessive heat and the little water that remains in circle. Don't forget a constant and abundant use of seasonal vegetables, such as carrots (betacarotene), tomatoes (vitamins A and C), cucumbers (refreshing), courgettes (vitamins C, E, laxatives and diuretics). The fish will replace, several times during the course of the week, the meal made of meat, as it is lighter, more digestible and refreshing. In summer, anchovies, squid, red snapper, prawns, crabs, prawns, hake, sea bream and sole are preferred, all fished preferably in the Mediterranean Sea.

To know more…

Here are some more specific references:
  • 100g in tomatoes contain approximately 11mg of lycopene (powerful antioxidant), 25mg of vitamin C, 26mg of phosphorus, 11mg of calcium, 300mg of potassium, and only 18 calories!
  • 100g in carrots contain 23mg of calcium, 320mg of potassium, 69mg of sodium, 5.9mg of vitamin C, 839 µg of vitamin A and only 44 calories
  • 100g in melon contain 9mg of calcium, 15mg of phosphorus, 267mg of potassium, 37mg of vitamin C, 169 µg of vitamin A and only 34 calories
  • 100g in peaches contain 6mg of calcium, 190mg of potassium, 20mg of phosphorus, 6.6mg of vitamin C, 16 µg of vitamin A and only 39 calories
  • 100g in cucumbers contain 14mg of calcium, 21mg of phosphorus, 136mg of potassium, 3.2mg of vitamin C and only 12 calories!
  • 100g in zucchini they contain 15mg of calcium, 262mg of potassium, 38mg of phosphorus, 17mg of vitamin C and only 16 calories.

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