BEST SUMMER FOODS 2021

If someone asks, what type of food or which vegetable is best to eat in summer, the best answer is mother nature. Mother Nature is intelligent. It produces fruits and vegetables depending on the changes in the Nutritional requirement of the human body in every season. Just like a mother knows what my child needs and how to meet them.

during this phase when the threat of corona CIVID19 has not been yet eliminated, everyone must aim at strengthening their immune system.

Through seasonal fruits and vegetables which are packed with immune-boosting agents, we can make our immune system strong just by choosing healthy summer foods.

In winter, people prefer indoor activity while the summer begins, they love outdoor activities, sports, backyard parties, and hanging outs with family and friends. Whether it's an outdoor game party or an outing in humid temperatures, it can lead to tiredness and dehydration. But no need to get anxious, as we have refreshing the best summer foods to fulfill our much-needed body requirements, like watermelon, musk melon, cucumber, tomatoes, lemon, and zucchini.

Load your diet with seasonal summer fruits and vegetables and enrich your body with essential vitamins, minerals, and phytochemicals. Thus, if you are thinking about summer dinner ideas or healthy summer recipes do not forget to add refreshing and colorful seasonal summer vegetables.

1.ZUCCHINI

OVERVIEW

Zucchini is from the family of the guard and popular summer squash. It is easily available in local markets and supermarkets and can be harvested in kitchen/backyard gardens. It is one of the best healthy summer vegetables on a budget.

NUTRITIONAL FACTS

Zucchini is one of the best summer foods because it is Fat-free, saturated fat-free, sodium-free, cholesterol-free, starch-free, and low-calorie. (1)

Zucchini is high in vitamin C, fiber, and water. (1)

NUTRITIONAL COMPOSITION OF ZUCCHINI.

One medium-sized zucchini weighs approximately 196grams.

Significant nutritional facts are as follows, taken by the USDA food composition table:

Water:186gm
Energy :33.4kcal
Protein:2.37gm
Calcium:31.4mg
Megnesium:35.5mg

Phosphurus:74.5mg
Potassium:512mg
Iron:0.725gm
Vitamin C:35.1mg
Beta carotente:235 µgm

Leutein + zeaxanthin :4160µgm
Vitamin A: 392 IU

PACKED WITH VITAMIN AND MINERALS

It also contains a significant amount of vitamin B complexes like thiamin, riboflavin, niacin, pantothenic acid, vit b6, and folate and choline. The presence of minerals like zinc, copper, manganese, and selenium makes it healthy summer food.

KEEPS GUT HEALTHY

By incorporating zucchini in the summer dinner recipe or by adding in refreshing summer salad you can improve your digestion as it contains a significant amount of fiber, water, electrolytes which are essential for a healthy gut.

REFINES AND IMPROVE VISION

It is a good source of Leutin + zeaxanthin, which protects the eye from ultraviolet rays and other radiations and improves eye tissue health results in better vision. (2)

IMMUNITY BOOSTER

It contains Anti-inflammatory and antioxidant agents which protect against inflammation, certain types of cancer-related to Oxidative stress and boost up immunity. (2)

BENEFICIAL FOR HEART HEALTH AND BLOOD PRESSURE

Zucchini is the supreme choice for people with heart disease and blood pressure due to its low sodium and high potassium content.it also provides ample antioxidants, phytochemicals, and fiber. (2)

WEIGHTLOSS FRIENDLY

Zucchini can be taken as the main dish for light summer meals, which would be ideal for weight watchers and diabetics due to high water and fiber content results in a longer feeling of fullness with fewer calories.

2.CUCUMBER

OVERVIEW

Cucumber is a fresh and fortifying summer vegetable. It is one of the best healthy easy summer foods. Besides its high-water content, it is also loaded with vitamins, minerals, and phytochemicals. You can add cucumber in easy summer salads with a light dressing. Due to its crispy texture, it can be taken with sandwiches or in pickled form. It is the best partner in boredom eating as it provides high satiety while providing fewer calories.

NUTRITIONAL FACTS

Cucumber is the best summer food because it provides little sodium, free of cholesterol and fats. (1)

It also provides vitamin B complexes, zinc, copper, manganese, and selenium. (1)

NUTRITIONAL COMPOSITION OF CUCUMBER

1medium cucumber wights approximately 300gm.

Significant nutritional composition are as follows, taken by USDA food composition table:

Water: 287gm
Energy: 45.5Kcal
Protein: 1.96gm
Calcium:48.2
Iron: 0.8mg

Megenesium:39.1mg
Phosphorus:72.2
Potassium:442mg
Fluoride:3.9mg
Vitamin C :8.43mg

Beta carotene: 135µgm
Alpha carotene:33.1µgm
Cryptoxanthin Beta: 78.3µgm
Vitamin K:49.9µgm

REFRESH AND SOOTHES SKIN

Cucumber is used in ancient Indian medicine to cure skin diseases. Cucumber is a widely used element in skin products.it is known for years as a skin-soothing and refreshing agent. Researches prove that it alleviates and relaxes sunburns. (3)

POSSES ANTI-CANCER PROPERTIES

Two phytonutrients compound, lignans, and cucurbitacins are present in cucumber associated with anti-cancer properties. they inhibit the cancer cell growth and blocks the pathway of cancer cell survival, according to a research review of scientific world journals published in 2010. (3)

DETOX AGENT

Cucumber with skin is a detox ingredient. It binds chemical toxins, harmful free radicles, and waste material and assists in excretion from the body. Due to its soluble and insoluble fiber content, it aids in digestion and relieves constipation. (4)

LOWER CHOLESTEROL

it is the best food choice for high-cholesterol and diabetes patients Due to its soluble fiber content and lipid-lowering properties. (4)

PREVENT CHRONIC DISEASE COMPLICATION

Antioxidants in cucumber peel have a preventive effect in diabetes, heart disease, and other chronic diseases complications. (5)

3.WATER MELON

OVERVIEW

Red-Pink fleshy watermelons are the most awaited fruit of summer. It is a favorite summer snack and the main ingredient of many summer cocktails.

Watermelon is a popular sweet snack at home, picnics, and outdoor parties. It is top-rated amongst healthy summer food.

NUTRITION FACTS

Along with high potassium and antioxidants, watermelon also provides other nutrients like sodium, zinc, selenium, fluoride, and vitamin B complexes.

Carbohydrate in watermelons is mostly simple sugars. half of them are fructose, and a quarter of them are glucose and one-eight are sucrose.

NUTRITIONAL COMPOSITION OF WATERMELON

Significant nutritional compositions are as follows, taken by the USDA food composition table:

One cup diced watermelon contains 152 gm of watermelon.

Significant nutritional compositions are as follows, taken by the USDA food composition table:

Water :141gm
Energy:46.2 Kcal
Protein:0.93
Calcium: 18.8mg
Iron: 0.37mg

Magnesium:15.4mg
Phosphurus:16.9mg
Potassium:172mg
Vitamin C:12.5mg
Vitamin A:876IU

Folate :4.62µg
Beta carotene: 467
Beta cryptoxanthin:120µg
Lycopene:6980µg

RECOMMENDED PORTION FOR DIABETICS

The Glycemic index of watermelon is 76, which is high. Glycemic index is the value, uses to measure how much certain foods increase blood sugar levels.

The glycemic load of watermelon is 4, which is low if taken half a cup. Glycemic load is a value to measure the amount and type of carbohydrate in a portion of food and how much it affects blood sugar level. People with diabetes and PCOD can take watermelon in the recommended portion, which is 1\2cup.

DECREASE RISK OF PROSTATE CANCER

A study by PMC published online in Aug. 2015 suggested the preventive role of lycopene and decreased risk of prostate cancer. Lycopene is a phytochemical which gives red pigment to watermelon. (6)

BENEFICIAL FOR HEART HEALTH

Lycopene is also known to decrease complications associated with heart disease and certain types of cancers. (7)

POSITIVE EFFECT ON BONE STRENGTH

According to a study by PMC published online Aug.2019 watermelon has positive effects on bone strength and mineralization in animals. The study also suggests that melon extract may decrease the risk of osteoporosis (porous bone). However, more studies on humans are needed to prove this statement. (8)

PREVENT INFECTIONS

Other antioxidants like beta carotene, cryptoxanthin, and flavonoids aids in cell repair and decrease the risk of infection, heart disease, certain types of cancer, and tumors. (7)

ORAL REHYDRATION SOLUTION

Watermelon is a natural dehydration medicine. With high water content, it is enriched with natural sugars and an appropriate proportion of electrolytes. This combination works equally as any other oral rehydration therapy. It is best for kids or the elderly on hot summer days to quench their thirst by taking cold watermelon balls or a glass of watermelon cocktail. It can be taken as a summer snack or any other refreshing light summer drink recipe to replenish electrolyte loss.

4.LEMON

OVERVIEW

Lemon is a member of the citrus fruit family and one of the best summer foods, especially in Asian countries. Lemon juice is more popular than the whole fruit due to its sharp and astringent flavor. Lemon juice and lemon zest are essential ingredients in many bakery products like pastries, tarts, meringue. It is also used to preserve, marinade, or enhance the flavor of the recipe.

It is most desire tangy dink in summer as lemonade, lemon water, and lemon squash. Lemon juice is a characteristic ingredient in many healthy summers drinks recipes such as cocktails and detox water etc.

NUTRITION FACTS

Lemon contains simple carbohydrates, fiber, and water with little protein and no fats.

Along with the abundant supply of vitamin C, it also provides nutrients like potassium, folate, magnesium, and phosphorus. It is also rich in antioxidants and Phytonutrients. Lemon is very popular in herbal medicine since the primitive ages.

NUTRITIONAL COMPOSITION OF LEMON

1 medium sized lemon weights approx. 48gm.

Significant nutritional composition are as follows, taken by USDA food composition table:

Water:44.3gm
Energy:10.6Kcal
Protein:0.6mg

Calcium:2.88mg
Magnesium: 2.88mg
Phosphorus: 3. 84mg
Potassium:49.4mg
Vitamin C: 18.6mg

Folate :9.6µg
Lutein + zeaxanthin: 7.2µg

WEIGHT LOSS

Lemon juice is associated with weight loss in herbal medicine. Research published in NIH Jan 2007 proves that lemon provides significant nutritional benefits and adequate intake of Vitamin C and does not impact body weight, composition, and anthropometric in children and adults. However, more researches are needed to support the evidence either it is helpful in weight loss. (10)

ANTI-BACTERIAL AND ANTI-FUNGAL

lemon has a characteristic role as the anti-fungal and anti-microbial effect. The study proved that Lemon juice has antibacterial properties against diarrhea-causing bacteria. (9)

IMPROVES DIGESTION

Lemons are acidic, most of the acid is citric acid. It is known to be helpful in food breakdown and aids in digestion.

SOLUTION FOR DEHYDRATION

Lemonade, lemon squash, and lemon juice-containing drinks are one of the best rehydrating solutions. On the hot summer days when you come back exhausted along with sweat and fatigue, a cold lemonade is the best summer drink that contains the appropriate number of electrolytes.

REDUCES RISK OF KIDNEY STONES

The citric acid in lemon increases urine PH and urine volume. Acidic PH is less favorable for the formation of kidney stones.

ANTI-OXIDATIVE AND ANTI-INFLAMMATORY

Vitamin C and phytonutrients in lemon both works as a strong antioxidants in our body, oxidation results in cell damage same as rust on the metal surface. These antioxidants help to protect the body from disease. research study proves that lemons are enriched with antioxidants ad vitamin C Thus, helpful in heart disease, cancer, and inflammatory diseases. (11)

REFERENCES

1-USDA Food Composition Table

2-CHARACTERISTICS OF ZUCCHINI

https://www.researchgate.net/publication/335542665_CHARACTERISTICS_OF_ZUCCHINI

3-Exploring cucumber extract for skin rejuvenation

https://www.researchgate.net/publication/260228305_Exploring_cucumber_extract_for_skin_rejuvenation

4-Phytochemical and therapeutic potential of cucumber

https://www.researchgate.net/publication/232704553_Phytochemical_and_therapeutic_potential_of_cucumber

5-Cucumber peel - Antioxidant and antimicrobial activity

https://www.researchgate.net/publication/339510133_Cucumber_peel_-_Antioxidant_and_antimicrobial_activity

6-Watermelon lycopene and allied health claims

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/