Summer has arrived, and Delhi is currently under a 'yellow alert' due to an intense heatwave. The India Meteorological Department forecasts maximum temperatures reaching approximately 40–41 degrees Celsius. While North and Central India are expected to experience the most severe conditions, it is advisable to take precautions to maintain your health.

'Your kitchen is a powerful shield against heat-related troubles'

In a discussion with HT Lifestyle, Tanya Khanna, a nutritionist and yoga instructor at Alyve Health, emphasized that as temperatures rise, staying hydrated and cool is crucial for health, not just comfort.

According to the nutritionist, “Your kitchen can be a formidable barrier against heat-related challenges, from fresh fruits and vegetables to traditional beverages. Choosing foods that are naturally high in water content, essential antioxidants, and electrolytes enables the body to regulate internal heat effectively, support healthy digestion, and prevent common summer ailments such as heatstroke, acidity, and dehydration.” She provided several examples of refreshing foods and drinks suitable for the hot weather.

Here's everything the nutritionist suggested:

Cooling foods for summer

1. Cucumber

Cucumber consists of 96 percent water, making it highly hydrating and known for its soothing, anti-inflammatory properties. Tanya recommends adding it to salads, blending it into detox drinks, or preparing a quick cucumber raita.

2. Watermelon

Watermelons are rich in lycopene, a potent antioxidant that helps shield your skin from sun damage.

3. Coconut water and tender coconut flesh

Coconut water is low in calories and packed with minerals, making it ideal for replenishing fluids lost through sweating. Additionally, the tender white flesh is light, flavorful, and gentle on the stomach.

4. Curd/yoghurt

Curd provides a cooling sensation for the body. Whether consumed plain, blended into a creamy lassi, or mixed with water to create chaas (buttermilk), this probiotic-rich food promotes gut health and helps maintain a cool body temperature.

5. Bottle gourd (lauki)

Lauki is rich in water and has a soothing quality. It is beneficial for digestion and can be prepared in various ways. The nutritionist recommends enjoying it in soups, juices, or simple vegetable dishes.

6. Mint and coriander leaves

These herbs can enhance chutneys, be sprinkled on salads, or mixed into refreshing beverages. Tanya noted, “They provide a refreshing taste and a natural cooling effect that your body will appreciate.”

7. Sabja (basil) seeds

Basil seeds swell to a jelly-like consistency and are commonly used in faloodas or lemonades. They not only help cool the body but also aid in digestion.

Cooling drinks for summer:

1. Lemon water (nimbu pani)

According to the nutritionist, “A squeeze of lemon, a pinch of salt, a bit of sugar, and chilled water is all you need to rejuvenate your energy and replenish lost minerals.”

2. Buttermilk (chaas)

Buttermilk, a beloved traditional Indian drink, is easy on the stomach. Made from curd, water, and spices like cumin or mint, it promotes smooth digestion and keeps the body cool.

3. Aam panna

Aam panna, prepared from raw mangoes, is effective in preventing heatstroke. It is rich in vitamin C and antioxidants.

4. Sattu sharbat

“Consider trying sattu sharbat, a refreshing drink made from roasted gram flour mixed with water, lemon juice, and a pinch of salt. It’s particularly beneficial on hot, dry days when your energy levels drop,” the nutritionist advised.

5. Sugarcane juice

Sugarcane juice is an excellent choice for a hot afternoon. It provides instant hydration and is known to support liver health.

6. Fennel or coriander seed water

Lastly, fennel or coriander seed water serves as a gentle, traditional remedy for reducing body heat. “Simply soak a teaspoon of fennel or coriander seeds overnight, strain, and drink the water the following morning,” the nutritionist recommended.

Tanya remarked that by combining seasonal foods with natural beverages, one can effectively nourish the body, maintain hydration, and combat the heat in a healthful manner.

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