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Time for lemons and melons

Salads, fruits and fish are ideal for summer

SALAD DAYS Light meals are ideal to counter the oppressive summer heat Photo: Sampath Kumar G.P.

Fresh fruits, salads and a low-calorie, light meal make ideal summer diet.

In comparison to other seasons there is a loss of appetite in summer but the body's need for fluids is very high. This is mainly due to the excessive water lost by sweating. Adequate consumption of water is a must during summer. A person should consume 1500 - 2500 ml of water per day for proper functioning of the body and to prevent dehydration, constipation and urinary infection.

Summer foods like the ones mentioned below have extra nutritional benefits. They contain antioxidants and other phytonutrients that are known to slow aging, protect against cancer, stroke, improve blood pressure, and keep your heart healthy.

Summer food

Tomato is a good source of potassium, carotene (Vitamin A) and Vitamin C. It is very low in calories. Research done by British scientists has shown that tomatoes contain lycopene, the carotenoid pigment that turns tomatoes red. This helps prevent some forms of cancer by lessening the damage caused by free radicals. As tomatoes prevent clotting of platelets its consumption lowers risk of heart disease and stroke.

Peppers have antioxidants such as beta carotene, which help boost the immune system and prevent cell damage that comes from free radicals, a natural by-product of our bodies' normal functioning. Peppers also have plenty of Vitamin C, even more than tomatoes.

Lemon juice makes a suitable refreshing drink for summer months. Lemons are a good source of Vitamin C and build up resistance against infection. Fresh fruit juices are better than tea and coffee since they provide vitamins and minerals. Tender coconut water, buttermilk and barley water help alleviate the heat.

Watermelons are low in calories and have 95 per cent water content. Chilled watermelon juice is very refreshing during summer. Squeeze a lemon in it for varied taste.

Tender coconut water is another nutritious, wholesome, tropical beverage to fight the sultry heat. It is high in potassium, vitamin C and B. It is an excellent oral dehydration medium.

Sprouts make good summer foods. They are a rich source of Vitamin C. Germination uses up the indigestible sugars in the seeds so bean sprouts produce less intestinal gases than beans. Sprouting also substantially increases some of the B vitamins present in the bean, including thiamine, folate, B6 and biotin. In the early stages of sprouting some starch gets converted into sucroses, fructose and glucose. Later on increasing quantities of maltose appear. All these changes promote the digestibility of the raw sprouting grains. Sprouts are also high in protein.

Avoid meats

Among the non-vegetarian foods fish can be taken in plenty since it provides the omega 3 fatty acids that has several health benefits. Sardines and mackerel are rich source of these fatty acids.

Fried foods, foods with chemical additives, coffee, chocolate, colas and alcohol should be avoided during summer months. Avoid overeating meats, cheese and eggs. Green salads, fruits and nuts work perfectly for summer meals.

Cool mix for hot days

Here's a simple and easy to make salad, right for the hot summer months.

Sprouted mix salad

Ingredients

1 cup sprouts

Half- cup chopped tomato

Half- chopped carrot

Half- chopped onion

1 orange shredded

Half- cup chopped pineapple

Chopped cabbage leaves- few

1 tbsp chopped coriander leaves

1 tbsp chopped green chilly

2 tsp lemon juice

Salt to taste

Method

Steam the sprouted `moong' or use the raw sprouts. Add the remaining ingredients; mix well and serve cold.

MUMTAZ KHALID ISMAIL

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