Cooling Foods to Enjoy in Summer

Summer is the season when the sun shows its hottest side and the days seem to stretch on forever. At this time of year it helps to make a few changes to our eating habits so that our bodies stay cool and energetic. This is where cooling foods come in: they help keep body temperature in balance while supplying the nutrients we need.

Cooling Foods You Can Eat in Summer

Here are some of the cooling foods you can enjoy on hot summer days:

Water and Juicy Fruits

Water is an essential part of life, and drinking enough of it matters even more in summer. A large part of our body is made up of water, so we need to drink regularly to replace what we lose through sweat. To meet your daily needs, aim to drink at least 2 to 3 litres of water a day.

Watermelon and melon are among the best-loved fruits of the season. Their high water content helps keep the body cool. Because they also contain natural sugar, portion control is very important.

Cucumber

Cucumber is one of the classic cooling foods of summer. Thanks to its high water content, it helps the body regulate its temperature. It is also kind to the skin and easy to digest.

You can slice cucumber and mix it with yoghurt for a quick, refreshing snack. You can also combine cucumber slices with lemon and mint to make a refreshing infused water.

Mint

Mint is known for its fresh, cooling character. You can add the leaves to water to make your drinks more refreshing. Mint tea or yoghurt with mint is both cooling and gentle on digestion. Mint is also a versatile herb that works well in cooked dishes and salads.

Yoghurt and Kefir

Thanks to their probiotic content, yoghurt and kefir are good for the digestive system. Light and cooling, yoghurt is a particular favourite in summer.

You can enjoy yoghurt mixed with fresh fruit, or turn it into cacık (a Turkish yoghurt and cucumber dish, similar to tzatziki). Kefir is also easy on digestion and can be drunk as a refreshing beverage.

Leafy Green Vegetables

Leafy greens such as lettuce, spinach and rocket are ideal summer foods, with a high water content and few calories. They are both cooling and nourishing.

Adding plenty of greens to your summer salads helps you stay cool and also contributes to your vitamin and mineral intake.

Lemon and Lemon Drinks

Among cooling foods, lemon is rich in vitamin C. Lemon water is one of the most popular drinks on hot summer days.

Lemon water, made by adding a few slices of lemon to a glass of water, helps you keep up your fluid intake and tastes refreshing. You can also make lemonade, but keep an eye on the amount of sugar you add, and consider alternatives to refined sugar.

Iced Teas and Cold Coffees

On hot summer days, drinks such as iced tea and cold coffee are a great way to cool down. Iced teas made from green tea, mint tea or fruit teas are refreshing and rich in antioxidants. Cold coffee can be a good pick for a summer energy boost. You can easily make these drinks at home and enjoy them as a cooling alternative.

Tomatoes and Tomato-Based Products

Tomatoes are known for their high water content and their lycopene. Eating tomatoes in summer is both cooling and nourishing. Cold tomato-based drinks and smoothies can be a refreshing option in the warmer months.

Including cooling foods in your summer diet is a good way to keep your body temperature in balance and stay energetic. Water, fruits and vegetables with a high water content, fermented foods such as yoghurt and kefir, and natural refreshers such as mint and lemon all deserve a place in your daily meals. They help you cool down in the oppressive summer heat while providing the nutrients your body needs.

This article is for general information only; please consult your doctor and dietitian about your own situation.