Summer foods

Most of us welcome the warmth of summer; however, the summer heat does not suit everyone. When the heat of summer ramps up we notice a range of symptoms owing to  dehydration and its effect on our system. Fever , nausea, vomitting , diarrhoea, muscle cramps, burning urination etc are the most common symptoms experienced in summer. 

In order to combat with the summer heat and dehydration resulting from excessive perspiration and loss of water in respiration we should consider adding a few summer foods in our diet.

The most widely available summer foods are Zucchini , Cucumber, water melon and sweet melon.

Zucchini

Zucchini are low in food energy (approximately 71 kilojoules or 17 kilocalories per 100 g fresh zucchini) and contain useful amounts of folate (24 μg/100 g), potassium(261 mg/100 g) and provitamin A (200 IU [10 RAE]/100 g). Zucchini can be shaped into noodle-like spirals and used as a low-carb substitute for pasta.

Cucumber

In a 100-gram serving, raw cucumber (with peel) is 95% water, provides 67 kilojoules (16 kilocalories) and supplies low content of essential nutrients, as it is notable only for vitamin K at 16% of the Daily Value.

Watermelon

Watermelons are a sweet, popular fruit of summer, usually consumed fresh in slices, diced in mixed fruit salads, or as juice. Watermelon juice can be blended with other fruit juices. Watermelon fruit is 91% water, contains 6% sugars, and is low in fat.

In a 100 gram serving, watermelon fruit supplies 30 calories and low amounts of essential nutrients . Only vitamin C is present in appreciable content at 10% of the Daily Value. Watermelon pulp contains carotenoids, including lycopene.

Sweet melon

Sweet melon is 90% water, 8% carbohydrates, 0.8% protein and 0.3% fat, providing 140 kJ (34 kcal) and 2020 μg of the provitamin A orange carotenoid, beta-carotene per 100 grams. Fresh cantaloupe ( sweet melon) is a rich source (20% or more of the Daily Value or DV) of vitamin C (44% DV) and vitamin A(21% DV), with other nutrients in negligible amounts (less than 10% DV) .

Try to eat as much as fresh fruits and vegetables. If you experience a low energy level, headaches and severe muscle cramps consult your primary care provider for further investigation and managment.