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Nutritionists have identified a number of products that will help to survive the summer heat
Last reviewed: 02.07.2025
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In hot weather, it is necessary to include the maximum possible amount of plant foods in the diet, but it is also not recommended to completely exclude proteins and fats. For normal functioning of the body, it needs a balance of substances. This information was shared by Dr. Victoria Savitskaya.
Changes in the summer diet are a must. At the same time, to maintain health and well-being in the heat, there is no need to buy additional vitamins and other drugs. "You should definitely eat vegetables and fruits that appear on the market seasonally, raw. Plant products will give the body fiber, which helps to form fibrous fibers and thereby strengthens the vascular wall. Legumes, green onions, liver, vegetable oil and other products containing vitamin E will strengthen blood vessels and reduce their permeability, which is important during the summer heat. The listed products should be included in the diet at least 3-4 times a week. In addition, ascorbic acid is necessary for good health, which is present in sufficient quantities in lemons, cabbage, kiwi, currants," says the doctor.
Fresh celery shoots are rich in phytochemicals that stabilize the muscles in the walls of blood vessels. This helps improve blood circulation, which is especially important in the summer, when the risk of blood clots increases significantly due to thickening of the blood.
Among the variety of healthy "summer" products, some "winter" ones can also be singled out - for example, dark chocolate and cocoa. According to the results of recent studies, scientists have noted that just five grams of dark chocolate per week reduces the risk of developing coronary diseases by about 35%. And psychoneurologists and nutritionists add that dark chocolate is an excellent antidepressant that activates brain processes.
What you definitely shouldn't drink in the heat is alcohol. Alcohol firmly holds water in the tissues, where it warms up to at least +36.6°C. Under the scorching sun, this can lead to dizziness, loss of consciousness, and stroke.
In addition, it is important to limit the amount of salt and sugar, which also have the property of retaining moisture in tissues. The result is high blood pressure and a high risk of heart attack.
What is better to drink in the summer heat? It is preferable to drink still mineral water, real (preferably homemade) kvass, green tea, vegetable or fruit juices and fermented milk products. Also in the summer, compotes, fresh juices, cool smoothies, lemon water, herbal teas, hibiscus are popular.
Plant products can also be additional natural sources of moisture: cucumbers, tomatoes, radishes, berries.
In hot weather, it is better to cook light and quick dishes, with minimal heat treatment of products. In summer, it is especially not recommended to overeat and eat "heavy" food - for example, fatty and smoked products.
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