With the changing of seasons, we should regularly adapt our diet. Certain summer foods not only have great nutritional value but can also help you refresh and hydrate.
Hydration is necessary for proper metabolism functioning especially during summer. Hance apart from plenty of water, teas and fresh juices, we should include foods with a high percentage of water such as:
1. Watermelon
Packed with vitamins A and C and electrolytes such as potassium, made of about 90% water, watermelon is a synonym for summer refreshment and hydration. Apart from that, it contains natural sugar and very few calories, so it is a great choice even for those looking to lose or maintain weight.
2. Peaches
Rich in nutrients and refreshing flavours, peaches also contain vitamin A. Vitamin A naturally improves skin hydration and helps the body deal with UV radiation.
3. Corn
Containing high levels of vitamin C, corn prevents cell damage and minimizes the development of cancer cells and heart diseases.
4. Green leafy veggies
Spinach, kale and lettuce provide a great range of vitamins, minerals and fibre. Add them to your smoothies or salads and provide your body with many nutrients such as magnesium, as well as various vitamins and minerals necessary for optimal body functions.
5. Cucumber
Crisp and refreshing, like watermelon, cucumbers have a high water content and are low in calories. Working as a natural diuretic, balancing the levels of water and salt in our bodies, they are also rich in vitamins and minerals such as vitamin K and potassium, as well as fibres, positively affecting our digestion.
6. Fish
A great source of omega-3 fatty acids, fish is also full of various vitamins (D, B2) and minerals such as iron, zinc, iodine, magnesium and potassium. Combine it with a fresh salad for a light, refreshing yet nutritious meal.
7. Coconut water
Naturally hydrating and rich in electrolytes like potassium and magnesium coconut water has a natural sweetness and mild flavour so it is great as a substitution for sugary drinks during hot summer days and nights.
8. Tomatoes
Juicy and versatile, tomatoes are hydrating and rich in antioxidants like lycopene, known for its sun-protective benefits. Enjoy them in salads, sandwiches or as a base for chilled gazpacho.
9. Celery
This low-calorie vegetable is also known for its high water content. A nice source of many essential, refreshing and hydrating nutrients, it is full of natrium, responsible for renewing salt levels minimized by sweating in the summer heat.
10. Berries
Strawberries, blueberries and blackberries are all packed with antioxidants, fibre and water. They make perfect snacks during hot days and can be added to smoothies and salads.
Adding these foods to your summer meal plan will not only help you beat the heat but will also ensure you stay nourished and energized. Whether you are lounging by the pool, travelling or working, these foods will help you feel cool, hydrated and ready to make the most of the hot summer days ahead.
Stay refreshed and enjoy the flavors of the summer!
10 osvežavajućih namirnica koje treba jesti tokom leta
Sa promenom godišnjeg doba, trebalo bi da prilagodimo i ishranu. Određene letnje namirnice ne samo da imaju veliku nutritivnu vrednost, već vam mogu pomoći i da se osvežite i hidrirate.
Hidratacija je neophodna za pravilno funkcionisanje metabolizma, posebno tokom leta. Pored dosta vode, čajeva i svežih sokova, trebalo bi da uključimo i hranu sa visokim procentom vode, te smo za vas izdvojili nekoliko predloga:
1. Lubenica
Prepuna vitamina A i C, kao i elektrolita (kao što je kalijum), napravljena od oko 90% vode, lubenica je sinonim za letnje osveženje i hidrataciju. Osim toga, sadrži prirodni šećer i vrlo malo kalorija, pa je odličan izbor čak i za one koji žele da izgube ili održe težinu.
2. Breskve
Bogate hranljivim sastojcima i osvežavajućim ukusima, breskve takođe sadrže vitamin A. Vitamin A prirodno poboljšava hidrataciju kože i pomaže telu da se nosi sa UV zračenjem.
3. Kukuruz
Sadrži visok nivo vitamina C, kukuruz sprečava oštećenje ćelija i umanjuje mogućnost razvoja ćelija raka i srčanih oboljenja.
4. Zeleno lisnato povrće
Spanać, kelj i zelena salata pružaju veliki izbor vitamina, minerala i vlakana. Dodajte ih u svoje smutije ili salate i obezbedite svom telu mnoge hranljive materije kao što je magnezijum, kao i razne vitamine i minerale neophodne za optimalne funkcije tela.
5. Krastavac
Hrskavi i osvežavajući, poput lubenice, krastavci imaju visok sadržaj vode i malo kalorija. Delujući kao prirodni diuretik, balansirajući nivo vode i soli u našim telima, oni su takođe bogati vitaminima i mineralima kao što je kalijum, kao i vlaknima – što pozitivno utiče na naše varenje.
6. Riba
Odličan izvor omega-3 masnih kiselina, riba je takođe puna raznih vitamina (D, B2) i minerala kao što su gvožđe, cink, jod, magnezijum i kalijum. Kombinujte ga sa svežom salatom za lagan, osvežavajući, ali hranljiv obrok.
7. Kokosova voda
Prirodno hidratantna i bogata elektrolitima kao što su kalijum i magnezijum, kokosova voda ima prirodnu slatkoću i blag ukus, tako da je odlična zamena za slatke napitke tokom vrućih letnjih dana i noći.
8. Paradajz
Sočan i svestran, osim što hidrira paradajz je bogat antioksidantima poput likopena, poznatog po svojim prednostima zaštite od sunca. Uživajte u salatama, sendvičima ili kao podlogu za ohlađeni gaspaćo.
9. Celer
Ovo niskokalorično povrće poznato je i po velikom sadržaju vode. Dobar izvor mnogih esencijalnih, osvežavajućih i hidratantnih hranljivih materija, pun je natrijuma, koji je odgovoran za obnavljanje nivoa soli u organizmu.
10. Bobičasto voće
Jagode, borovnice i kupine su pune antioksidanata, vlakana i vode što ih čini savršenom užinom tokom vrućih dana, a mogu se dodati i u smutije i salate.
Dodavanje ovih namirnica u plan letnjeg režima ishrane ne samo da će vam pomoći da pobedite vrućinu, već će vas osigurati da ostanete siti i puni energije tokom celog dana. Bez obzira da li se izležavate pored bazena, putujete ili radite, ova hrana će vam pomoći da se osećate rashlađeno, hidrirano i spremno da maksimalno iskoristite vruće letnje dane koji su pred vama.
Ostanite osveženi i uživajte u ukusima leta!
