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As the summer sun blazes down, maintaining a diet that keeps you cool, hydrated, and energised is key. Superfoods, particularly summer fruits, and easy-to-prepare salads are perfect for beating the heat while nourishing your body. At WMH India, we've curated a list of must-try superfoods and simple salad recipes that are ideal for the season. Discover more about healthy eating and wellness on our Nutrition and Wellness page.
Summer Fruits: Nature’s Sweet Antioxidants
Summer fruits are not just delicious; they are packed with vitamins, minerals, and Antioxidants that help combat heat and provide essential hydration. Here are some top picks:
Watermelon: Rich in water and lycopene, watermelon is perfect for hydration and skin protection against sun damage.
Mango: Known as the 'king of fruits', mango is loaded with vitamins A and C. It boosts immunity and provides the necessary dietary fibre to maintain gut health.
Berries: Blueberries, strawberries, and raspberries are full of antioxidants and vitamins. They reduce inflammation and help in managing summer heat stress.
Incorporating these fruits into your daily diet can boost your health and keep you cool. For tasty ways to include these fruits in meals, check out our summer recipes section.
Crafting the Perfect Summer Salad
Salads are ideal for summer meals as they are light, nutritious, and require minimal preparation time. Here’s how to create the perfect summer salad:
Start with a Green Base: Use fresh greens like spinach, kale, or arugula as the foundation for your salad. They are high in vitamins and have a cooling effect on the body.
Add Protein: Include a source of protein like grilled chicken, tofu, or chickpeas. Protein is essential for repairing and building tissues, especially after summer activities.
Throw in Some Healthy Fats: Avocados, nuts, and seeds add texture and are good sources of healthy fats that keep you full and satisfied.
Dress It Up: Prepare a light dressing from olive oil, lemon juice, salt, and pepper, or use yogurt for a creamy alternative. Keep it fresh and avoid heavy, store-bought dressings.
Superfood Salads to Try This Summer
Here are a few superfood salad recipes that are not only easy to make but also deliciously refreshing:
Tropical Mango Salad: Mix diced mango with cucumber, red onion, and cilantro, and sprinkle with lime juice and chilli powder for a sweet and spicy flavour.
Berry Nut Salad: Combine mixed berries with spinach, walnuts, and feta cheese. Dress with balsamic vinegar for a tangy taste.
Avocado and Tomato Salad: This simple salad made with sliced avocado, cherry tomatoes, olive oil, and sea salt makes for a refreshing and heart-healthy side dish.
The Benefits of Eating Seasonally
Eating seasonally ensures you are consuming fruits and vegetables at their peak in both flavour and Nutritional value. Summer offers an abundance of choices that are not only perfect for the weather but also beneficial for your health. Seasonal eating also supports local farmers and reduces the carbon footprint associated with transporting non-seasonal foods. Superfoods also help us reduce stress and anxiety.
Superfoods and simple salads are your best allies during the hot summer months. They provide the necessary nutrients to keep your energy up, ensure proper hydration, and help you enjoy the season to the fullest. Whether you’re whipping up a quick berry salad or enjoying a slice of juicy watermelon, these summer foods are sure to keep you feeling fresh and light. For more summer wellness tips and recipes, continue exploring at WMH India.
For more on the benefits of seasonal eating and how to incorporate it into your lifestyle, explore our in-depth features in WMH India Magazine.
