Eat Sunshine Foods this Summer and Stay Well

Eat Sunshine Foods this Summer and Stay Well

Summer Nutrition Tips

Summer may be a great time to enjoy all that glorious sunshine, but don't go overboard on that as it could well take its toll on you. Overexposure to the heat could dry your hair and skin and damage your eyes, besides giving you other ailments. However, you can keep yourself fit by eating all the right foods in good measure and keeping out of the direct glare of the sun. Here are some summer nutrition tips you can follow this season:

Berries, Lean Meats, Beans and Nuts:

nuts benefits for summer

It's common to sweat a lot in the summer, making your skin less supple. Bug bites and sunburns are also common as the harsh sun dries your skin. You can counter this by drinking a lot of water and eating all kinds of berries--raspberries, strawberries and blueberries, that are rich in antioxidants and Vitamin C. Lean meats, nuts, beans and seeds also help restore healthy skin and hair as yogurt and cottage cheese do too.

Beans, Grilled fish and Meat, Yogurt, Cereals and Eggs:

eggs benefits for summer

If the harsh sun has dried your hair completely, don't despair. Eating a protein-rich diet of grilled fish and meat, beans, avocados, yogurt and eggs can give you healthy and shiny hair.

Bananas, Potatoes, Spinach and Raisins:

banana benefits for summer

If you've been playing strenuous games like beach volleyball or exercising vigorously, it's normal to get muscle cramps. These cramps can also be due to dehydration or when the electrolyte level comprising sodium, potassium and calcium fall in your system. By eating potatoes, bananas, raisins and spinach or a sports drink you can restore the electrolyte level in your body.

Corn, Kale, Spinach, Broccoli and Peas:

broccoli benefits for summer

These foods are instrumental in forming a molecular pigment that helps to keep out some of the sun's damaging rays. They also contain two rich antioxidants—lutein and zeaxanthin—that prevent age-related macular degeneration, leading to blindness.

Watermelon, Cantaloupes and Tomatoes:

watermelon benefits for summer

Summer means you run the risk of being hydrated, due to the excessive heat. This can be countered by eating fruits with high water content, such as watermelons, cucumbers and cantaloupes. Not only will it bring your water content back to normal but you will feel full and so will not have any food cravings. Besides, watermelon can be seen as a good summer food because it contains lycopene which protects the skin from sun damage. Tomatoes also contain lycopene which protects the skin from sunburn.


cucumber benefits for summer

This vegetable is known to keep you cool. Since it is a high-fibre veggie, it can avert any chances of constipation in summer.

Salmon, Sardines, Mackerel and Green Tea:

grean tea benefits for summer

Whereas these fish are abundant in omega-3 fatty acids, which can reduce arthritic pain, green tea also helps reduce inflammation. According to studies, arthritis in the summer is more difficult to bear as any pain medication taken now makes the skin more sun-sensitive. Even over the counter remedies can bring about light sensitivity, skin rashes and acne.

Garlic and Apple Cider Vinegar:

In summer, everyone wants a piece of sunshine, even bugs, mosquitoes, ticks, spiders and chiggers. So, be careful when you're in the outdoors because a bite from any of these insects can lead to infection and illness. However, you could counter these insect bites and infection by eating garlic before you set out hiking or camping. Alternatively, you can have a drink of apple cider vinegar and watch stupendous results.

Buttermilk, Onion juice, Coriander and Mint juice:

mint juice benefits for summer

You could spend the day on a hot beach, or go hiking, playing sports or take part in any other activity. Consequently, you could very easily suffer from heatstroke and dehydration.

Heatstroke may make your skin turn hot and red, apart from giving you nausea and dizziness. Dehydration, on the other hand, could give you a dry mouth, swollen tongue, weakness, palpitations, sluggishness and fainting.

To get over these conditions without strong medication, why not drink buttermilk, mint and coriander juice or onion juice? Onion juice brings down temperature; buttermilk restores all essential vitamins to the body lost due to excessive perspiration; and coriander and mint juice help cool down the body.


Summer may be a good time to let down your hair and enjoy yourself, but take care of your skin and hair and your overall health. Use these summer tips for health and keep out of the direct glare of the sun.

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Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad