Summer season is ruling the house again. The rough wind, the heat waves, the sweat, and the irritation are back. Right now, our life is already hectic and stressful in the middle of a pandemic. We need to be extra careful in every step. And alongside that, we need to take special care of our well-being in this season.

Once the temperature rises outside, our body tries to find the most effective and instant solution- Cold beverages. That may give relief to your thirst for the moment, but your body still needs sufficient nutrients to function its best.

You see, Indian cuisines are crafted and curated by intelligent and experienced brains. It is perfect for our body, mind, and soul and so compatible according to our tropical seasons.

Whenever I have searched for any balanced diet on the internet, many things have popped up. But I have found very few of them sustainable. They are not easily accessible, super expensive, and they do not go very well with the kind of weather condition we have.

Today, we are talking about some Superfoods that are perfect for Summer. They are available anywhere, anytime. And they will help you keep your internal body calm, protected, healthy, and summer-ready.

Take a sip in some chilled lemon honey water and let’s get started.

 

1. Tamarind:

Tamarind pulp is extensively used in South Asian cuisines. Its health benefits are worth mentioning. It has Polyphenols that have antioxidants and anti-inflammatory properties. These can protect your body from heart diseases, cancer, and diabetes. Tamarind extract can help lowering blood sugar levels, hypertension, and reverse fatty liver disease.

It also has antiviral, antibacterial properties. It is full of nutrients, such as Potassium, Magnesium, Vitamin B1, Vitamin B3, Phosphorus, Iron. 

It is excellent for our digestive system. Stomach and digestion-related ailments are common in Summer. Tamarind helps to combat digestive issues like abdominal pain, diarrhea, and constipation. 

It can heal wounds, calm down swelling, and helps to fight certain parasitic and bacterial infections.

 

How to use Tamarind as a Summer Superfood

·  Prepare soupy curry using Tamarind pulp.

Soak Tamarind pulp (available in the market) in lukewarm water for half an hour. Squeeze out all the extracts, strain them, and use them while making a light soupy curry. You can use fish or vegetables in the curry. Don’t use excessive spices or oil. Temper the soup with just one teaspoon of oil, mustard seeds or panch phoron, and whole green chili/red chili. Use a little bit of salt and turmeric powder. Balance the taste by adding 1 tsp Sugar (optional). Simmer it for 10 minutes. And that’s all. Enjoy it in your summer lunch.

•       You can have tamarind rice for a tasty, healthy, and light meal.
•       Savor Tamarind Chutney as a delicious side dish.

 

2. Raw Mango:

Raw Mango aka Kachchi Kairi (in Hindi) is a must-have superfood in Summer. This fruit has tons of nutrients. It is full of Vitamin A, Vitamin E, Vitamin C, Calcium, Magnesium, and more. 

Raw Mango may cure stomach disorders such as constipation, bloating, indigestion, and diarrhea. 

The nutrients in it help to balance the body’s hormonal system. 

It detoxifies the liver, cleanses all the toxins from the body. It prevents dehydration and also improves cardiovascular health.

How to use Raw Mango as a Summer Superfood:

•       Prepare Aam Panna to protect your body from heat stroke
•       Raw mango Chutney as a side dish
•       Soupy Raw Mango Chutney aka Kancha Aamer Jhol, mostly prepared in Bengali cuisine (a personal favorite)
•       Aam Dal (Dal or Lentils using Raw Mango)
•       Raw Mango Rice, a healthy and light dish for your taste buds which is perfect for Summer 

 

3. Curd:

This Superfood is a perfect digestion and immunity booster during the Summer. Curd is full of Good Bacteria that are excellent for our guts. It is also a great probiotic which helps to eliminate the bad bacteria in our digestive system. It soothes the inflammation and treats stomach upset. 

Being an immunity booster, the goodness in Curd protects us from catching cold and viral infections. Curd is packed in Calcium and Phosphorus and good for our bones. It is a good substitute for milk, so if you can’t have milk due to some health condition or other reasons, you are not missing out on the nutrients. 

Apart from this, Curd is also beneficial for heart diseases and great for women’s vaginal health.

Are you suffering from chronic infections down there? You must include curd in your everyday diet.

Avoid flavored yogurt if you can. Have homemade sour curd or preservative-free curd from the market instead every single day.

How to use Curd as a Summer Superfood:

•       Have one bowl of Curd after your meal
•       Prepare Buttermilk or lassi
•       Curd rice
•       Have it as Raita (vegetable salad with curd) in your side dish
•       Use it in a smoothie or in your breakfast bowl 

 

5. Coconut Water:

Nothing can beat the health benefits of Tender Coconut Water. Moreover, it tastes delicious too. Coconut water is full of antioxidants that protect your cells from damage. It has a bucket full of nutrients- Vitamin C, Magnesium, Manganese, Potassium, Sodium, and so on. You name it. 

Having a glass of Coconut Water everyday can fulfill many of your vitamin and mineral deficits. It can help reducing blood sugar levels in people with type 2 diabetes and prediabetes. 

It also has cholesterol-lowering properties that are beneficial in preventing heart diseases. 

Coconut water is a good source of Electrolytes in Summer, especially if you are out in the sun or after finishing a solid workout. It keeps you hydrated and lowers your blood pressure level. It can also prevent having kidney stones.

How to use Coconut Water as a Summer Superfood:

•       Have a glass of Coconut Water every day without adding any sugar.
•       Please avoid taking packaged Coconut Water. It is not the ideal thing for your health, no matter what the ingredients list says.

 

6. Watermelon:

Do you know that Watermelon is 92% water only? Surprised!!! Yes, that’s why this Superfood is a must-have to keep ourselves hydrated in the summers. 

Watermelon is one of the lowest-calorie fruits and has Vitamin A, Vitamin C, Potassium, Magnesium, Lycopene, Vitamins B1, B5, and B6, and other good things. 

It helps in digestion, relieves muscle soreness, treats inflammation, and keeps your heart healthy. 

It also helps to control heartburn during pregnancy. Enjoy this in the Summer and safeguard your body from heatstroke.

How to use Watermelon as a Summer Superfood:

•     Put the fruit in the refrigerator, slice it up and enjoy during summers
•   Prepare refreshing watermelon juice with mint and lime
•     Have it in a fruit bowl 

 

7. Amla/ Indian Gooseberry:

Amla aka Indian Gooseberry is a rich source of Vitamin C. It also has Vitamin E, Vitamin A, Iron, Calcium, Polyphenols, Alkaloids, and Flavonoids. 

It is antibacterial and anti-inflammatory. It prevents cancer, it is amazing for your heart, and it controls diabetes. 

It helps in digestion and boosts immunity. It has powerful antioxidants and is a natural blood purifier. 

Amla cools down your body in the Summer and helps detoxify your body. 

How to use Amla as a Summer Superfood:

•    Prepare Amla Chutney
•    Slice it up, dry it in the sun with some salt. Store in a container and have it after meals to aid in digestion.
• ·Prepare Amla juice 

 

*Remember, no matter how beneficial something is for your health, eat them within limits. DO NOT GO OVERBOARD. If you are not 100% sure about anything or have any doubt, do not hesitate to ask an expert.

I am not a medical expert. I have been following a few diet routines for a long time for my family’s well-being. This list is one of them. After consulting our doctor, we find it compatible according to our health & lifestyle.

**If you are pregnant, or breastfeeding, or have some medical conditions, please ask your doctor before using anything, be it a food item or cosmetics.

It is of utmost importance to have a balanced diet in your daily life and maintain a healthy lifestyle. So, include fresh vegetables, fruits and nuts, drink 8 to 10 glasses of water every day. Sleep properly. Cut back your alcohol consumption and include homemade chilled juices and smoothies instead. Exercise daily, let go of your stress as much as possible and give yourself a mental detox by keeping your gadgets aside for some time.

 

Take Care, everyone…

Cheers!!!

Happy Living…