Eat right this summer

"During summers the body tends to lose water and micronutrients" says Anju Sood, adding: "So you have to replenish these."

Eating the right food is essential to prevent dehydration, stomach upsets and headaches. MetroPlus speaks to two Bengaluru-based nutritionists who tell us foods we must eat and those we must avoid

Diet and Wellness Nutritionist

Eat

Watermelon and melons hydrate the body. Watermelon contains lycopene, an antioxidant. Watermelon also protects the skin from damage by the sun.

Citrus fruits like oranges are high in Vitamin C content which is a powerful antioxidant. Oranges are also high in potassium that prevent muscle cramps.

Yoghurt is an easily digestible form of protein. During Summers people often suffer from headaches due to digestive issues. Yoghurt is good for this as it has a high dose of probiotics.

Spinach is a good source of carotenoid that decreases sensitivity towards UV rays.

Celery acts like a dierutic without dehydrating the body.

Anju Sood has designed cold-pressed juices called Rejoov. She says they have the right ingredients in the right proportion.

Avoid

Caffiene-based beverages like tea and coffee. They are heat generating.

Sugar-rich beverages and foods like chocolates work like dehydraters.

Nuts and seeds as they are high in fat content.

RD: Diet, nutrition and wellness consultant

Eat

Take plenty of fluids for hydration. Lemon juice, coconut water, plain water, buttermilk, clear soups, etc

Use more of gourd vegetables. They have a higher moisture content and can be refreshing. Bottle gourd, cucumber, snake gourd, ridge gourd, ash gourd, etc.

Use leafy greens. They not only have a high moisture content but also a rich source of vitamins and minerals. Amaranth, methi, mint, spinach, drumstick leaves, etc.

Include melons. High moisture content, rich in potassium. Water melon, musk melon.

Avoid

Carbonated beverages. They can make you more thirsty because of the high sugar content

Avoid raw foods sold in unhygienic places as they may lead to gastrointestinal problems

Avoid high fat foods and fried foods.

They are more difficult to digest, can contribute to weight gain which makes you uncomfortable in the heat