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Time for lemons and melons

Salads, fruits and fish make for an ideal summer diet

PHOTO: VIPIN CHANDRAN

COOLING OFF Water melons are ideal for beating the heat

Fresh fruits, salads and a low-calorie, light meal make an 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.

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 and stroke, keep blood pressure under check and ensure heart health.

Tomato is a good source of potassium, carotene (Vitamin A) and Vitamin C. It is low in calories. Research shows 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, a by-product of our bodies' normal functioning. 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. Peppers also have plenty of Vitamin C, even more than tomatoes.

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

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

Tender coconut water is another nutritious 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 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 sucrose, 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.

Non-vegetarian foods

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

Fried foods, foods with chemical additives, coffee, chocolate, colas and alcohol should be avoided in summer.

Avoid overeating meats, cheese and eggs. Green salads, fruits and nuts work perfectly in summer.

MUMTAZ KHALID ISMAIL

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