Summer is the perfect time to forget the thick coats and heavy boots, switch into shorts, floral dresses, flip-flops and get ready to enjoy joyful moments on the beach or in another country. But did you know that it’s also the right time to change your diet? Being outdoors more often, sunbathing for hours or playing sports under the sun can cause skin dehydration, sensitivities and mineral, vitamin, fiber deficiencies. What’s the solution?
Besides the popular ways (drinking more water, green tea…), these 5 foods are highly recommended to help you look and feel the best during the hottest time of the year. But they’re not the only solution, so remember to eat other kinds of food which are available in the summer in your country/region.
Now let’s check our top 5:
Watermelon is truly the hydration hero, it contains about 6% sugar and 92% water by weight, it’s what you need to keep yourself always cool and hydrated. Like many other fruits, this fruit is a source of vitamin C, plus, its large amount of beta carotene and lycopene will protect skin cells from sun damage.
As with most citrus fruits, oranges are a great source of vitamin C. They are also rich in potassium, a nutrient that is lost through sweat and causes muscle cramps. Besides, oranges contains 60% water, so eating a few juicy slices or drinking a cup of orange juice will keep your skin hydrated in your sweatiest summer days.
Yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin B6 and B12. It has nutritional benefits beyond those of milk.
Yogurt contains varying amounts of fat. There is non-fat, low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat). A study published in the International Journal of Obesity (11 January 2005) also found that the consumption of low-fat yogurt can promote weight loss, especially due to the calcium in the yogurt. So eating yogurt everyday not only keeps your digestive system running smoothly but also helps you look perfect and feel healthy.
4. Strawberries and blueberries
Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, they increase blood flow to skin and decrease sensitivity to light, which improves skin’s appearance, structure and texture. And because berries are so high in flavonoids, one recent study showed they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli, artichokes, walnuts, pistachios, cashew, dill and thyme.
5. Salads with Dark, Leafy Greens
Vegetables are always good for your health. This summer, try to add more fresh, dark and leafy greens in your meals. Carotenoids in these veggies, which your body converts to vitamin A, protect skin from sun damage. They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays. Boost the nutritional benefits in your salad by adding other high-carotenoid sources, such as carrots, apricots, tomatoes, salmon, milk, egg yolks… to make an even healthier meal.
Stay healthy and enjoy this summer,
Love, Trang Quynh
Source: Wikipedia, Yahoo, Google