With the United Kingdom having just experienced a mighty heatwave of the temperature rising to 34°C, 1(BBC News, 2019) our bodies are now taking on the full toll of the heat. It is therefore extremely important that we undertake a summer diet which will allow us to properly fuel our body.
Importance of a Summer Diet
As the intensity of the sun increases our body begins to get impacted in multiple different ways. The increase in heat makes our bodies evaporate more which means we release more sweat. Through this loss of fluid we lose multiple vitamins and minerals through our body on top of simply water such as Sodium, Potassium and Vitamin C . This causes your body to go through multiple effects such as skin damage, fatigue and a general lack of the ability to function properly.
A proper summer diet with the correct foods would allow us to balance the nutrients in our body and work against these negative effects.
What to Include in your Summer Diet?
- Water – Let us start with the most obvious. You need to make sure you are well-hydrated and drinking plenty of water to replace the loss fluids through sweat. Read more about staying hydrated and its importance here.
- Milk – Milk contains Calcium which your body needs in order to maintain the well being of your bones and teeth. The body can only process this Calcium with the presence of Vitamin D. As Summer is a time when there is plenty of Vitamin D present from the sun, it is the perfect time to make sure you are getting your Calcium. It is also a good source of protein which will help repair skin cell damage caused by the sun.
- Bananas – Bananas are an amazing food containing many different types of vitamins and Minerals. Among these are Potassium having many functions for the body such as allowing us to battle fatigue and supports muscle strength. They are also a great source of Fibre which helps us maintain blood sugar levels and help us feel fuller for longer amounts of time.
- Berries – Raspberries, Blueberries, Blackberries, etc. Full of antioxidants. Antioxidants help protect the health of our skin by inhibiting the production of free radicals/by preventing skin oxidation.
- Oranges – A great source of Vitamin C. This is reported to help the body overcome fatigue which is very important in the intensely hot summer days where we become very tired. This is due to us sweating more which results in us releasing energy.
- Cucumbers – Cucumbers contain roughly 95% of water. This helps us stay hydrated whilst serving as a great snack!
- Eggs – A rich source of protein, eggs help our body to repair cell tissues and maintain them. This is essential in the summer as our skins cells are susceptible to damage through dehydration. It is also just generally important to make sure cells are maintained.
You may want to improve your diet extra with supplements such as vitamins. You can get a years supply of vitamins here from Amazon UK:
It is important to note that there are certain foods that you should always be avoiding (some in moderation and others not at all) and which can be even more harmful in the summer ; those which make you feel tired, dehydrate your body, etc. These include crisps which have a high content of salt which dehydrate your body and make you feel thirsty, Alcohol which cause your body a great deal of harm including dehydration, and more.
(1) BBC News. (2019). UK weather: Hottest day of the year as temperatures soar. [online] Available at: https://www.bbc.co.uk/news/amp/uk-48810170 [Accessed 4 Jul. 2019].