What to eat in the summer to combat excess heat and feel fit, without gaining weight or being healthy

In the summer everyone wants to keep fit because you discover yourself because of the heat and therefore all the flaws catch your eye. So, yes, but you can’t neglect nutrition, and you end up with health repercussions. Therefore, it is important to hydrate properly and take in all the nutrients necessary for your well-being. This is because of sweating and the heat Excessive loss caused water and mineral salts, which must be adequately compensated. Otherwise, sometimes serious imbalances of hydrolysis can occur, in addition to the production of free radicals, which can generate cellular suffering.

So how do you defend yourself? Well, fresh fruits and vegetables are the answer Rich in water and minerals. They also contain fiber, vitamins and polyphenols, which are important for antioxidants, anti-free radicals and the protective action of the body. In the end, you need at least 5 servings of vegetables per day, preferably colored, as they contain more polyphenols and antioxidants.

Colors to put on the table in summer

It is very important, in the summer, to have a varied and rich table of colors. In particular, different types of polyphenols correspond to the color of food. There are about 8000 different types, found in red vegetables and fruits such as: tomatoes, melons, strawberries, cherries, and turnips. Then there are those found in yellow-orange fruits and vegetables, such as: carrots, apricots, watermelon, peppers, and peaches. Moreover, there are polyphenols typical of blue-violet fruits and vegetables, such as: peaches, eggplant, blueberries, black grapes. Finally, also consider those found in white vegetables, such as cabbage and onions.

Next, we have the polyphenols found in green leafy vegetables, such as: artichokes, broccoli, celery, beets, etc. Finally, tea and extra virgin olive oil also contain important species. So we explained what to eat in the summer to combat excess heat by replenishing vitamins and minerals. In this regard, the more colors on our table, the more types of polyphenols we add to our diet. All this, with a huge payoff in terms of health and well-being, but also in terms of line.

What to eat in the summer to combat excess heat and feel fit, without gaining weight or being healthy

However, incorporating mineral loss and antioxidant storage is not sufficient, as energy and protein are also needed. Therefore, to complete the menu and layout, we will say that the typical dishes that should be put on the table will be as follows:

• fruits and vegetables;
• Whole grains, bread and pasta.
• nuts and other dried fruits;
• olive oil;
• Fish, especially blue fish, is an excellent source of omega-3 and polyunsaturated fatty acids;
• Less consumption of meat, especially red meat and animal fats.

Moreover, it is advisable to moderate the quantities of food, and it is preferable to eat one dish, whether it is the first or the second.

Suggestions for reading

How to store fruits and vegetables in the summer, in the refrigerator as in the pantry, to prevent spoilage and spoilage