Summer Diet Tips: 6 Essential Nutrients for Immunity

Summer Summer I’m glad you’re here! Summer Summer Let’s cheer up! Most of you probably know these words from nursery rhymes. Although the poem’s beautiful melody evokes images of beaches, Clear mornings and so on. Summer might not be that great! It comes with heat, sweat and dehydration, all of which can cause health problems. to keep ourselves safe and protected It is important to maintain a balanced diet rich in all essential nutrients. Let us talk about the summer nutrition you need to take into account your health!

tips for summer diet

Rising temperatures can bring a number of problems. And only a strong immune system can help you fight the heat and stay healthy. For this you need to pay attention to your diet. Health Shots contact Dr. Rohini Patil, MBBS and Certified Nutritionist. To find out what vitamins and minerals are essential for summer.

Dr. Patil said “Dehydration and malnutrition are caused by the scorching summer sun. Just having something to fill you up won’t help. Only proper nutrition can nourish your body cell by cell to keep your body and mind healthy.”

Here are some essential nutrients that should be part of your diet.

1. Vitamin C

This nutrient is essential for maintaining healthy skin and supporting the immune system. in the summer Our skin is exposed to more UV rays, which can increase free radical production and lead to oxidative stress. Vitamin C is a powerful antioxidant that neutralizes these free radicals and protects the skin from damage.

essential nutrients
Vitamin C is essential for your overall health! Image Courtesy: Freepik

Foods rich in vitamin C include:

  • Citrus fruits such as oranges, kiwis, lemons, and grapefruits.
  • tomato
  • wish
  • strawberry
  • broccoli
  • papaya

2. Magnesium

This mineral is essential for maintaining muscle health and nerve function. It also plays a role in regulating blood pressure and supporting the immune system. in the summer We tend to sweat more due to higher temperatures and increased physical activity. This can lead to an electrolyte imbalance. Magnesium is an important electrolyte that helps regulate fluid balance in the body. This makes consumption especially important in the summer.

Foods rich in magnesium include:

  • chia seeds
  • almonds
  • spinach
  • cashew
  • bean
  • soy milk
  • dark chocolate

3. Potassium

same as magnesium Potassium is an important electrolyte that plays a role in regulating fluid balance and supporting healthy muscle and nerve function. in the summer We tend to lose more potassium through sweat. This can lead to muscle cramps, tiredness and weakness. Therefore, eat potassium-rich foods to help replenish lost electrolytes and support overall health.

essential nutrients
Bananas are rich in potassium! Image Courtesy: Shutterstock

Potassium rich foods are:

  • bean
  • bean
  • broccoli
  • avocado
  • banana
  • dried fruits such as raisins and apricots

4. Zinc

This mineral is essential for supporting immune function. wound healing and DNA synthesis in the summer We become more susceptible to infection due to increased exposure to bacteria and viruses. This makes supporting the immune system through proper nutrition especially important. to help support a healthy immune system and prevent illness Make sure you get enough zinc.

Zinc-rich foods include:

  • corn flakes
  • yoghurt
  • cashew
  • bean
  • Cereals
  • pumpkin seeds

6. Protein

each cell in the body Including muscles, bones, hormones and antibodies are all made of protein! That means every cell in your body needs and has protein. It is also important for growth and development. Especially in children, adolescents and pregnant women. without protein You can build a strong immune system!

essential nutrients
Don’t miss protein in your diet. Image Courtesy: Shutterstock

Protein-rich foods include:

  • seafood
  • egg
  • dairy products
  • Legumes and Pulses
  • seeds and nuts

6. Water

Although water is not a nutrient But water is an essential component of a healthy summer diet. As the temperature rises and we spend more time outdoors. Our body loses more fluid through sweat. This makes it important to stay hydrated. Drinking enough water helps regulate body temperature. prevent dehydration and supports good digestion and skin health.

essential nutrients
Stay hydrated. Image Courtesy: Freepik

Aim to drink at least 8-10 glasses of water per day and eat hydrating foods like watermelon, cucumbers and citrus fruits to increase overall hydration.

Take away

So, accurately mark the amount of nutrients you get in your summer diet!

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