Summer Season is here - What foods should and should not be, on your plate in Summer? | Best and Worst foods for Summer Season |

Summer Diet Tips in 2022: Summer season has come and it is very difficult to take care of health in this season because even a little carelessness might spoil your health. 

Best and Worst Summer foods

Due to excess heat of Sun, problems like heatstroke, dehydration, fatigue, loss of appetite, vomiting and food poisoning can easily be seen. To avoid this, it is necessary to have a good diet. Special care has to be taken when eating and drinking during the summer season. Seasonal fruits and vegetables should be used in the food as they contain sufficient amount of nutrients like low calories, vitamins, fiber, calcium, potassium, zinc, selenium, magnesium etc.

Fruit juices and Beverages is a must thing to be included more in your diet so that more nutrients are available and your body have enough energy to go on.

What to eat?

Include more and more seasonal fruits and vegetables in your diet as they are juicy and full of water. In summer, such substances should be consumed in which water, fiber, probiotics, antioxidants, mineral elements such as sodium, calcium, potassium, selenium, zinc and vitamins such as - Vitamin A, Vitamin C, all groups of B vitamins are full of these.

• Intake as much liquid you can

In the summer season, liquid diet should be included more in your diet. For example, buttermilk, lassi, lemonade, coconut water, fruit juices etc. Due to heat, there is a lack of water in the body, to overcome it, drink plenty of water. One must drink 3 to 4 liters of water daily. Fresh fruit juices should be drunk to overcome the lack of energy and water, but drinking packaged juices should be avoided. If you are consuming alcohol and caffeine, then reduce it, you can use green tea instead.

• Gulkand

In summer, Gulkand prevents dehydration and also brings coolness to the body. By eating Gulkand, the skin remains fresh and the stomach also remains cool. It is rich in Vitamin C, Vitamin E and Vitamin B. Antioxidants are also rich in Gulkand. Antioxidants increase the body's immunity and helps in relieving fatigue. Gulkand is helpful in keeping all digestion related problems right.

• Curd

The nature of curd is to bring coolness, that is why it must be taken in any form in summer like curd, buttermilk, lassi, raita etc. Yogurt is considered very good to be used with vegetables. By taking it with fruits, it takes the form of a great dessert. Yogurt should be used daily in your food because curd helps in getting rid of skin spots along with providing coolness to the body.


Eating dry fruits is always beneficial for health, but in the summer season, a hand full of dry fruits is a bonus. Almonds, cashews, and peanuts are a great choice of Healthy and delicious nuts as they contain monounsaturated and polyunsaturated fats which helps in reducing cholesterol.

• Watermelon juice

Inspite the fact, Watermelon the most rich water content fruit ( 95% Water ), is a must food in Summer season. Whether as a salad, raw, or juice, it benefits the body in every form. The juice makes the body active and fit and also brings coolness. It is recommended to drink 2 glasses/Day. It contains sufficient amount of vitamin C, all groups of B vitamins, which are very beneficial for the body.

• Coconut water

The use of coconut water benefits from drinking in case of dehydration, diarrhea, vomiting and diarrhea in the body.

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Coconut water helps in meeting the requirements of all the essential minerals of the body.

• Mint

Mint is known for refreshing, cooling the body and as a mouth freshener. Mint is beneficial for digestive problems.

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Lemon is rich in Vitamin C which helps in boosting immunity. Lemon is also very beneficial to overcome any problem related to vomiting, diarrhea or stomach.l aches.

Green vegetables

Be it summer or any season, green vegetables should always be consumed daily, for a better health. Fill up your Plate with fresh spinach, kale, turnip greens, and mustard greens  should be consumed in Summer as they contain carotenoids which help in the production of Vitamin A, which protects the skin from sun damage. They also decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin's defence against the harmful UV rays of the sun.

Foods to avoid in Summer 

Digestion is weak in the summer season, so when it comes to food, We need to choose wisely and effectively.

Apart from sunscreens and cooling powders, Our diet plays a crucial role to avoid heat. If proper and healthy diet is not taken in summer, then it can leave pretty harmful effects such as, indigestion, flatulence, dehydration and can give rise to many stomach related problems.

4 Foods to avoid in Summer

Non Vegetarian Cuisines

Foods such as Red meat, meat gravies, Fish, chicken, or even sea food can generate excessive body heat leading to excess sweating. In fact, a person can also get a severe diarrhea.

Junk Food

Junk food or fast food has become a part of all of us but for good health this type of food should be avoided. It contains high amounts of oils and sodium which can have harmful effects on skin, as well as weight gain and improper digestion. 

Spicy food

It is always suggested to avoid spicy food in the summer season, otherwise, it can take a toll on your health and puts a heavy burden on your digestive system.

By eating more spices, they increase the heat in the body, which has a greater effect on the stomach and metabolism. 

Tea and coffee

Drinking tea and coffee should be avoided in summer as it is injurious to health due to the presence of caffeine. Caffeine increases body heat which can incredibly lead to dehydration.


• Try to to avoid eating oily and spicy food.

• Avoiding caffeine consumption as it  increases dehydration.

• Eat less sweets.

• Eating stale/left over foods can increase the risks of food poisoning in summer season.

• Avoid eating processed and packaged food as well.

• Try to cut non-vegetarian food as much as possible.

• Avoid Sauces and Artificial flavours.

• Sugary drinks, Sharbats, and packaged fruit juices badly affects the kidneys and gives exposure to dehydration.

• Pickles are fermented and high in sodium which can lead to water retention, swelling, and bloating. 


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