What products should be bought in summer
Kyiv • UNN
In summer, the body needs light food rich in water and electrolytes. It is recommended to eat seasonal vegetables, berries, and fermented dairy products, while limiting fatty meat, sweets, and alcohol.
Summer is a time when the body radically restructures its biological rhythms and needs. Due to the increase in air temperature, heat transfer processes accelerate, and basal metabolism slows down. The body spends less energy on heating, so the need for heavy, high-calorie food naturally decreases, reports UNN.
Details
Maintaining water-salt balance comes to the fore, because with sweat we lose not only moisture but also important electrolytes (potassium, magnesium, sodium). The summer diet should be as light, refreshing, rich in water, vitamins and antioxidants as possible, which additionally protect the skin from intense ultraviolet radiation.
Summer products: what to buy first
The basis of the summer basket should be local seasonal vegetables and herbs. The fresher the product, the more benefits it contains.
Vegetables rich in water:
- Cucumbers, tomatoes, zucchini, bell peppers, radishes
and celery are ideal for hot days. They do not overload
digestion and help avoid dehydration.
Leafy greens:
- Spinach, arugula, dill, parsley, lettuce contain
folic acid, vitamin C and chlorophyll, which tone and support immunity.
Fermented milk products:
- Kefir, ayran, natural yogurt and young feta cheese
quench thirst well, provide the body with light protein and support healthy microflora.
Light proteins:
- Eggs, chicken or turkey fillet, legumes (lentils, green peas) should be bought instead of heavy types of meat.
Which fruits to eat in summer
The summer season is a holiday for fruit and berry lovers. Buy what is ripening right now, preferably in your region.
Berries:
- Strawberries, raspberries, blueberries, bilberries, currants, blackberries. These are real superfoods, packed with antioxidants and fiber. Bilberries and blueberries are especially beneficial for vision and sun protection.
Stone fruits:
- Sweet cherries, sour cherries, peaches, apricots, plums. They are an excellent source of potassium, which is critically necessary for the heart in hot weather. Apricots are rich in beta-carotene, which promotes a good tan.
Melons:
- Watermelons and melons. This is an ideal way to quench thirst and cleanse the kidneys. However, it is better to eat them as a separate meal to avoid causing fermentation in the stomach.
What not to eat in summer or should be limited
In hot weather, the digestive system works slower, so some foods can cause heaviness, bloating, or even poisoning.
Fatty meat and rich broths:
- Pork, lamb, fried foods require huge amounts of energy to digest, exhausting the body.
Sweets and pastries:
- Cream cakes, pastries and yeast baked goods not only add extra pounds but are also an ideal environment for the rapid growth of dangerous bacteria in the heat. Artificial sugar also significantly increases thirst.
Fast food and street food:
- Shawarma, hot dogs, chebureki from street kiosks in summer
become a time bomb due to the risk of ingredient spoilage.
Sweet carbonated drinks and alcohol:
- They do not quench thirst but lead to even greater dehydration of the body, creating a colossal strain on blood vessels and the liver.
Why you can't eat fish in summer: myth or truth
There is an opinion that it is better to avoid fish in summer. In fact, this is a myth, but with a very significant basis.
Fish is an ideal light protein that is perfectly absorbed and contains valuable Omega-3 acids. You can and should eat it in summer, as it does not burden the stomach as much as red meat.
The myth arose solely due to safety issues. Fish and seafood spoil very quickly. If the temperature regime of storage or transportation is violated, it instantly becomes a source of severe toxic infections.
The rule is this: buy fish exclusively in trusted stores and supermarkets where it is kept on special ice. Categorically avoid dried or smoked fish of dubious origin (especially at spontaneous markets near beaches) due to the extremely high risk of infection with deadly botulism. Give preference to chilled fish (hake, sea bass, sea bream), which you will cook immediately. But popular sushi with raw fish on hot days is better to completely exclude from the diet in favor of baked dishes.