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Best Foods and Fruits to Eat in Summer for a Healthy Body

Summer brings longer days, higher temperatures, and the need for extra care towards our health. The hot weather can drain our energy, dehydrate our bodies, and impact digestion. To stay fit and fresh, it’s important to choose the right foods and fruits that not only cool your body but also nourish it. 

1. Watermelon

Watermelon is often called the fruit of summer, and for good reason. Packed with water and essential nutrients like vitamin C and antioxidants, it keeps the body hydrated and refreshed. Its natural sweetness satisfies cravings while keeping calorie intake low.

2. Cucumber

Cucumber is a fantastic summer vegetable that is rich in water and fiber. It aids digestion, prevents dehydration, and keeps your skin healthy. Adding cucumber to salads or simply having it as a snack can help your body stay cool.

3. Coconut Water

Coconut water is nature’s perfect electrolyte drink. It replenishes lost minerals, prevents dehydration, and boosts energy. A glass of fresh coconut water can work wonders on a hot day.

4. Yogurt

Including yogurt in your diet during summer helps maintain gut health. It is a rich source of probiotics, proteins, and calcium. Enjoy it as a smoothie, with fruits, or as a refreshing buttermilk drink.

5. Mint

Mint is a wonderful herb for summer. It provides a natural cooling effect and helps soothe digestion. You can add mint leaves to water, salads, or churn it into a refreshing chutney.

6. Berries

Strawberries, blueberries, and raspberries are not only delicious but also loaded with antioxidants, vitamins, and fiber. These vibrant fruits protect your skin from sun damage and boost your immunity during the summer months.

7. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that protects against sunburn and keeps your skin glowing. They are also hydrating and low in calories, making them perfect for salads and sandwiches.

8. Leafy Greens

While you may associate greens with winter, leafy vegetables like spinach and lettuce are wonderful for summer too. They are light, rich in nutrients, and easy to digest. Opt for fresh salads to benefit from their goodness.

At manipaltrutest.com, we believe that the right food choices are your first step towards better health, especially during the challenging summer months. A balanced summer diet improves your energy levels and helps your body cope with the heat more effectively.

9. Mangoes

No list of summer fruits is complete without mentioning mangoes. Rich in vitamin A and C, mangoes boost immunity and promote skin health. Enjoy them in moderation to avoid excess sugar intake.

10. Zucchini

Zucchini is a light, versatile vegetable ideal for summer meals. It can be grilled, sautéed, or added to salads. It’s high in water and fiber, making digestion smoother and keeping you full longer.

Choosing the right foods and fruits during summer not only keeps you cool but also protects you from common seasonal health issues. Focus on hydration, include water-rich fruits and vegetables, and avoid heavy, greasy meals.

Stay Hydrated and Healthy by Eating More Fruits This Summer

Summer is a beautiful season filled with sunshine, vacations, and outdoor fun. However, the soaring temperatures can also take a toll on our health if we are not careful. Dehydration is a common problem during this time of the year, and one of the easiest ways to combat it is by including more fresh fruits in your daily diet.

Fruits are not only delicious but are packed with water, essential vitamins, and minerals that help keep the body cool, nourished, and well-hydrated. 

Why Eating Fruits is Important in Summer

When temperatures rise, our bodies lose a lot of fluids through sweat. If these fluids are not replaced, it can lead to dehydration, weakness, and even heatstroke. While drinking water is essential, eating fruits with high water content provides an extra hydration boost and valuable nutrients.

Fruits are rich in natural sugars, fiber, and antioxidants. They not only quench your thirst but also protect the body against damage caused by heat and sun exposure. Adding a variety of colorful fruits ensures that you get different nutrients to stay healthy all season long.

Best Fruits to Eat for Hydration

1. Watermelon

Watermelon is a classic summer fruit, made up of about 92% water. It is sweet, refreshing, and an excellent way to rehydrate. It also contains important nutrients like vitamin C, vitamin A, and magnesium.

2. Cucumber

Although often thought of as a vegetable, cucumber is technically a fruit. With a water content of nearly 95%, cucumbers are perfect for hot days. They are low in calories and can be eaten alone or added to salads.

3. Oranges

Oranges are not just juicy but are loaded with vitamin C and potassium. They help in maintaining electrolyte balance, which is crucial when you sweat a lot.

4. Strawberries

Strawberries are another great hydrating fruit, consisting of around 91% water. Plus, they are rich in antioxidants that protect the skin from sun damage.

5. Pineapple

Tropical and juicy, pineapple not only satisfies your sweet tooth but also provides enzymes that aid digestion and reduce inflammation.

By including these fruits in your daily diet, you can enjoy the summer season without worrying too much about dehydration.

Tips for Including More Fruits in Your Diet

• Start your day with a bowl of fresh fruits or a fruit smoothie.
• Carry fruit slices or fruit salads for snacks when you are out and about.
• Add fruits to your meals—mix them in salads, yogurts, or desserts.
• Freeze fruits like grapes or berries for a refreshing summer treat.

Small changes like these can make a big impact on your energy levels and overall well-being during summer. Summer is the perfect time to load up on fresh fruits that not only taste amazing but also helps your body stay hydrated and healthy. Fruits provide a natural way to cool down, energize, and nourish your system.

Stay mindful about your hydration levels and choose water-rich fruits to keep feeling your best all summer long. For more health tips and diagnostic services, visit manipaltrutest.com 

Common Foods That May Increase Bad Cholesterol

Cholesterol is a fatty substance in your blood that is essential for building healthy cells. However, having high levels of low-density lipoprotein (LDL), often called "bad cholesterol," can increase your risk of heart disease and stroke. You need to avoid foods that may lead to increase in LDL:

1. Fried Foods

Fried foods like french fries, samosas, pakoras, and fried chicken are high in trans fats and saturated fats. These fats can raise your LDL cholesterol while lowering good cholesterol (HDL). Regularly eating fried items also contributes to weight gain, which can further increase cholesterol levels.

2. Processed Meats

Sausages, bacon, ham, and salami are examples of processed meats that are rich in saturated fats and sodium. Both of these can have a negative impact on your cholesterol levels and overall heart health. Frequent consumption of processed meats has also been linked to higher risks of heart disease.

3. Full-Fat Dairy Products

Dairy is important for calcium and vitamin D, it is wise to choose low-fat or fat-free versions. Milk, cheese, yogurt, and butter made from whole milk are packed with saturated fats. Regularly consuming these full-fat products can cause an increase in LDL cholesterol levels. 

4. Baked Goods

Cookies, cakes, pastries, and doughnuts often contain large amounts of fats, sugar, and refined carbohydrates. These ingredients can significantly increase bad cholesterol and even lead to high blood sugar levels. Many commercial baked goods also use hydrogenated oils, which are particularly harmful.

5. Fast Food

Burgers, pizzas, and fried snacks from fast-food restaurants are convenient but often loaded with unhealthy fats and sugars. Regular consumption of fast food can lead to a spike in cholesterol levels and contribute to other health problems like obesity and diabetes. Planning home-cooked meals in advance can help you avoid the temptation of unhealthy fast food.

If you are concerned about your cholesterol levels, regular blood tests at trusted centres like manipaltrutest.com can help you monitor and manage your health effectively.

6. Red Meat

Beef, lamb, and pork contain higher amounts of saturated fats compared to poultry and fish. Eating too much red meat can increase LDL cholesterol and put you at a higher risk for heart diseases. Add red meat to occasional meals and main focus should be more on plant-based foods can be beneficial.

Awareness is the first step towards better health. By recognising the common foods that contribute to high bad cholesterol, you can make smarter dietary choices. Simple changes, like choosing low-fat dairy, grilling instead of frying, and including more fruits and vegetables, can help maintain healthy cholesterol levels.

For accurate cholesterol checks and advice tailored to your needs, you can always book a test at manipaltrutest.com.