Summer, holiday time, sun and… very hot weather! High temperatures and sultriness are felt, bringing blood pressure to the lowest and suppressing appetite. Skipping meals is wrong: the body needs energy – therefore, sugars, proteins and healthy fats – to be able to move, play sports and maintain a healthy weight. Even if the only thing you want to do is to drink a lot of water (in summer it is more important than ever to drink at least 2 liters a day!), remember that a healthy diet is essential to counteract the discomfort caused by the heat.
Here are the best superfoods – important foods for well-being and health – a must on your summer table: not only are they rich in nourishing and antioxidant properties, but they are also delicious and fresh. Enjoy your meal!
It is the fruit of the summer, no doubt: made of 90% water, it stimulates diuresis and gives a sense of satiety, without making you fat. Its nutrients, in particular citrulline, protect the cardiovascular system from hypertension. But watch out: are you among those who eliminate seeds? Wrong. They are a source of magnesium and vitamin B and contain saturated and unsaturated fats, which can reduce cholesterol. Try to dry them and then eat them shelled: they are more digestible.
The king of salads and desserts, avocado has conquered us with its soft and velvety pulp. In addition to being delicious, it is also very good for the health: source of good fats, is rich in vitamins D and E, known for its antioxidant power and important in the fight against free radicals. In addition, avocado is beneficial to the heart: regular consumption promotes the reduction of bad cholesterol and triglycerides. Finally, it is ideal for maintaining weight control: its consistency favors a sense of satiety.
Also cucumber is essential in summer salads: rich in water and with a thirst-quenching taste, it is full of potassium, which favors diuresis, also counteracting cellulite and water retention. Low in calories, therefore ideal for those on a diet, it is perfect to flavour water, for a thirst-quenching and detox drink on the beach.
Until a few years ago, it was difficult to find them at the fruit and vegetable counter in supermarkets or organic stores, now, that’s no longer the case: with their juicy and sugary pulp, prickly pears are rich in vitamins and fibers, which help regulate bowel movement and stimulate the immune system. In addition, they are recommended for those suffering from hyperglycaemia or are overweight because they give an immediate sense of satiety and allow you to assimilate less sugar and fat. Finally, they promote diuresis, resulting in a healthy detox effect.
A summer must, the fruit salad made with blueberries, raspberries, blackberries, strawberries and currants: wild berries are not only beautiful to look at, but also good in every way. First of all, being a precious source of anti-oxidants – more precisely, polyphenols – they prevent premature cellular aging, protecting the body from free radicals and possible chronic diseases (heart disease, cancer or diabetes). Then, they help you lose weight, promoting purification, and finally they prevent infections, especially urinary tract ones, more frequent in the summer.