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Keep cool as the weather hots up
FLUIDS AND FRUIT Generous helpings prevent dehydration PHOTO K. ANANTHAN
It's hot, hot, hot... goes a popular song and in tune with it everybody is trying new ways to beat the summer heat. Here is what a cool summer diet consists of. While there is a greater requirement of fluid intake, appetite decreases. An individual should consume 1,500 to 2,500 ml of water everyday to prevent dehydration, constipation and urinary infection. Fruits juices are the best bet to keep cool during the season. Chilled watermelon juice that is low in calories and high in water content makes a refreshing drink. Squeeze a lemon in it for varied taste.
Coconut water
Tender coconut water is another nutritious cool drink. It is high in potassium, vitamin C and B. Lemons are a good source of vitamin C and builds up resistance to disease. They make a delicious and refreshing drink too. Eat plenty of fresh fruit and vegetables. This will considerably reduce the problems associated with the summer heat. Buttermilk and barley water are good thirst quenchers. Avoid tea and coffee.
Also avoid chicken, mutton, beef, etc. during these months but fish can be taken in plenty since it provides the omega 3 fatty acids, which have several health benefits. Sardines and mackerel are a rich source of fatty acids.
Antioxidants protect against ultra violet radiation and also prevent ageing. We need antioxidants to ensure that our defence mechanisms for neutralising harmful radicals are strong. Some vitamins and minerals act as antioxidants and counteract the impact of harmful free radicals. Carotenoids, ascorbic acid, vitamin E, and trace metals possess antioxidant properties. Common foods containing antioxidants are drumstick leaves, fenugreek leaves, mango, papaya, gooseberry, cashew nut and guava and spices such as turmeric and cloves.
Avoid alcohol, foods with chemical additives, overeating of chocolates, meat, cheese and eggs.
Include plenty of oranges, lemons, melons, papaya, water melon, pineapple, tender coconut water, dark green leafy vegetables, cucumber, tomatoes, buttermilk and water in the daily diet and have a cool, cool summer.
Summer salad
Well, with juicy, colourful and cool fruits available in summer, try out recipes that will bring out the true flavour of the season. Here's one such cool, cool salad.
Ginger Fruit Salad
2 cups orange juice
1 lime
2 Tbsp grated ginger
2 cups fresh strawberries or 1 cup mango
one quarter of a melon
Sugar - to taste
Combine orange juice, lime, sugar and ginger in large bowl.
Add halved strawberries and melon cubes. Seal and refrigerate until ready to serve.
MUMTAZ KHALID ISMAIL
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Metro Plus
Bangalore
Chennai
Coimbatore
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Mangalore
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Thiruvananthapuram
Vijayawada
Visakhapatnam
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