While tomatoes square measure full of antioxidants and vitamin C, they additionally contain useful phytochemicals like carotenoids, that contribute to chronic diseases—especially cancer.
Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.
As its name implies, this fruit is a hydration hero, and fluids are exactly what you need when the heat is on.”Watermelon’s high water content keeps you cool and hydrous,” says Boston-based registered specializer Janel Funk, MS, RD, LDN, who runs the website Eat Well With Janel. That same high water content also will keep you feeling full, that may curb cravings. As an added summer bonus, “Watermelon also contains lycopene, which protects skin cells from sun damage,” says Funk.
The sweet citrus is wealthy in atomic number 19, a nutrient that is crucial within the summer.”You lose atomic number 19 through sweat, that puts you in danger for muscle cramps,” says Erin Palinski, RD, CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies.”Eating oranges replenish your supply and keep muscle cramps away,” she explains. Oranges are regarding eightieth water, thus sound many juicy slices can keep you hydrous throughout your sweatiest summer days.
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer consumption, says Keri Glassman, MS, RD, CDN, president of Nutritious Life.”The protein satisfies your growling tummy, which will keep you from overloading on salty, high-calorie snacks at your barbeque,” explains Glassman. Her recommendation: brands that square measure low in fat and high in a macromolecule, like Dannon Oikos Non-Fat Greek yogurt. It has double the macromolecule of normal low-fat yogurt. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.
Celery and Fennel
“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,” says Glassman. “Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.
Cantaloupe and Honey Dew
Cantaloupe, honeydew, and watermelon are also diuretics, which are especially important for women “because we’re so affected by hormonal changes,” says Sherry Ross, M.D., women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA.
Blackberries and Raspberries
These berries are great sources of fiber.”Raspberries square measure food that goes unnotedton|tons|plenty|heaps|loads|a great deal}—they are often terribly high-priced off-season—but their square measure a lot of awe-inspiring qualities within the powerful very little raspberry,” says Ross.”They’re terribly high in vitamin C and have eight grams of fiber per cup.”
Apples, Figs, and Pears
These foods square measure high in fiber too, says Ross. Keep the skin on apples and pears for the maximum nutritional impact. Be sure to clean totally before uptake or, even higher, prefer organic—apples square measure part of the Dirty Dozen, that means chemical residue might linger on the skin. Two medium-sized dried figs contain more than 1.5 grams of fiber.
“Green tea is that the excellent thanks to supplementing your water intake once it’s super-hot outside,” says Palinski. Studies have advised that tea could also be useful in fighting cancer and cardiopathy, lowering cholesterin, revving your metabolism and even keeping dementia at bay. And if sipping a hot soak up a hot month is not your cup of…well, tea, strive it on ice—the cooler temporary worker does not compromise its biological processed gas.