Temperatures are set to swelter as we approach the midway mark of the summer season. Whilst this calls for beautiful days spent by the pool or at the beach, excessive heat can upset the body causing exhaustion, irritability, lack of concentration and sleep problems, among many other symptoms.
The human body utilises internal mechanisms to help regulate our core body temperature, with food and drink also playing a key role in keeping you cool and healthy. Here’s what to keep stocked in your fridge to keep you as cool as a cucumber throughout our sizzling Australian summer.
The loss of fluid via sweat is a key mechanism for the body to remain cool during hot summer temperatures. To avoid dehydration and stay cool, it is vital to consume enough water to maintain fluid balance. Foods containing a high amount of water, such as vegetables, also help to replenish the body’s fluid balance. Avoid boiling and over steaming as this depletes them of their water and nutrient content. Snacking on some cool vege sticks and dip or incorporating salads into your daily meals are great ways to increase your vegetable intake and stay cool over summer.
Increased perspiration in summer leaves are more prone to depleting essential nutrients, including iron. This can leave us feeling tired and lethargic, however with its nutrient dense characteristics, watercress can help to replenish these lost minerals. Iron is also found in lean meats, eggs, nuts, seeds, some fruits and green vegetables.
Helping to maintain fluid balance and reduce swelling, celery acts as a diuretic to promote the loss of excess water weight. But what about dehydration? Celery works to stimulate the kidneys, causing them to flush waste and extra fluid from the body, helping to reduce tummy bloat whilst remaining hydrated.
Quercetin is a chemical found in onions (especially the red variety), which is believed to have an anti-histamine effect. Histamine is the irritant responsible for heat rashes and adverse reactions to insect bites and stings. Adding onion to your daily meals may help to ease summer symptoms.
The combination of cool temperatures and carbohydrates to provide you with energy makes potato and pasta salad great meals to help combat heat exhaustion. Other carbohydrate containing foods ideal to eat in summer include baked beans, rice, fruit, yoghurt and milk.
Marinades reduce the levels of cancer-risk chemicals being produced when meats are charcoaled black from barbequing. Research suggests this is likely due to the antioxidants found in key ingredients including vinegar, citrus juices, herbs, spices and olive oil.
Mint provides a cooling effect on the tongue. For a refreshing taste in hot weather, add mint to your favourite drinks, salads or dips. Click here for a beautiful summer drink recipe.
Made with yoghurt and cucumber, tzatziki has a hydrating effect containing about 96% water. Making a refreshing dip, tzatziki can also be used as a salad dressing or the perfect accompaniment to tasty falafels.
Similar to vegetables, fruit also contains a high water and mineral content to help keep you hydrated over summer. Enjoy those in season including berries, grapes, melons and stone fruit including nectarines.
Bananas are a rich source of potassium, which helps to regulate body fluid lost through excessive sweating. Potassium is also found in green vegetables, baked beans, dried fruit and cereal.
Providing a rich source of potassium and containing 80% water, oranges are the perfect rehydration snack. Enjoy on its own, add to salads or drinks for a refreshing hit.
Containing more than 90% water, melons are hydrating heros making them a nutritious way to increase your fluid intake. Slices of melon are beautiful on a hot day. Take them to the park or beach for a quick and easy snack for the family.
Providing an instant cooling sensation, yoghurt also promotes friendly gut bacteria such as Lactobacillus acidophilus. This is important to protect against food poisoning, cases of which dramatically increase during summer as hot temperatures make it more difficult to keep food fresh. Check out the link to our Coconut Mandarin Parfaits for a tasty and hydrating snack.
With its fruity flavours and antioxidant characteristics, tea is a great way to increase your fluid intake. Void sugary store bought varieties. Simply pour your favourite brew over ice at home for a refreshing change in summer.
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