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Summer is a time for enjoyment, but high temperatures force us to be alert and always well hydrated, making sure we consume the necessary nutrients and vitamins to keep our body healthy.
So, what foods should be prioritized to reduce the negative impact of the heat wave?
Dr. Ilanit Bomer, a doctor specializing in nutrition, explains that "Summer is a great time to start establishing healthy eating patterns, prioritizing real, whole foods, and improving our quality of life. To take advantage of this time of year "The most advisable thing is to consume seasonal foods, since they not only provide the necessary nutrients, but are tastier and more easily available."
The food groups that we should prioritize
Vegetables: they are rich in fiber and provide a large amount of nutrients.
Fruits: contain vitamins and minerals.
Whole fruits are essential for a healthy diet.
They contain vitamins and minerals.
Cereals and legumes: Prioritize whole grains.
They provide protein, fiber and B vitamins.
Nuts and seeds: They are an excellent source of healthy fats.
GREEN FOOD MAKERS
The 9 superfoods allies of summer
1. Watermelon.
It is the perfect food for summer, not only because it is in season, but because it is also hydrating and refreshing, which makes it perfect for hot days, and it also contains large amounts of vitamins A and C, and lycopenes (an antioxidant natural).
2. Tomatoes.
In addition to being delicious and fresh, it is very easy to grow them at home.
They provide many antioxidants that help protect the skin from damage caused by sun exposure.
One of the best ways to enjoy tomatoes is with a grilled vegetarian burger, and also in salads, skewers and bruschetta.
3. Red fruits.
They protect cells from oxidative stress and free radicals.
Specifically, blueberries and raspberries have the highest levels of antioxidants among fruits consumed daily.
They are delicious for preparing homemade smoothies and ice cream, as well as incorporating them into a snack with vegan yogurt and granola.
5. Cucumbers.
This vegetable is very good because in addition to being very refreshing, it hydrates, is a source of vitamins A and C and contains electrolytes such as potassium and sodium, which can help replenish the body after many hours in the sun.
6. Peaches
.
Peaches are the essential fruits of summer.
Due to its sweetness and juiciness, there is no more perfect food to eat on hot days.
In addition to providing vitamins A, C and fiber, they help keep the skin hydrated.
How to consume them besides raw and fresh?
With yogurt, in a vegan peach pie, or roasted with cinnamon.
7. Eggplant.
Source of fiber, vitamins C and K, copper, manganese and thiamine.
It also contains phytonutrients associated with a lower risk of developing chronic diseases.
A delicious way to consume eggplant is in breading, like a Milanese.
It can be with panco, oatmeal or cereal.
They are also often used as a replacement for dough, in healthy lasagnas.
8. Bell peppers
.
They are a source of vitamins A, C and B complex, even providing a considerably greater amount of vitamin C than citrus fruits.
It also has fiber, copper and manganese.
Red, green and yellow peppers can be consumed cooked or raw, and even sauces and dressings are made from peppers.
9. Legumes.
They are a source of vegetable protein, fiber and iron.
Among the favorites are black beans, red beans, lentils, and chickpeas.
In a plant-based diet we incorporate them daily, they can be added to salads, consumed as hummus, homemade hamburgers among other options.
To conclude, Ilanit Bomer explains that we have to be creative by finding new ways to improve our diet, incorporating seasonal fruits and vegetables.
“To make sure we add more variety, we have to think about color.
The more colors our plate has, the better” concludes the doctor.
Fountain: .
Green Food Makers, a company that produces healthy, plant-based foods and beverages.
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