Seasonal products are the best way of beating the heat and staying healthy.

In summertime, refreshing, light food is not only more appetising, but also better for you. When the weather is hot, you should eat smaller meals, more frequently, and drink more water, to help you to cope better with the heat.

When temperatures are high, the body loses more fluid than it does during the rest of the year, so staying hydrated is necessary. Drink more than 2.5 litres every day, or the equivalent of 14 glasses of water.

You should also eat five portions of fruit and vegetables every day. These contain a lot of antioxidants that fight free radicals from the sun. Pick seasonal vegetables like aubergines and courgettes, and fruits like melons, cherries, and grapes.

As well as tasting wonderful and having refreshing properties, vegetables are healthier and are highly recommended by nutritionists. Also, it is a good idea to eat fewer fried foods, sweets, and oily sauces, which can harm the cardiovascular system.

What should I eat in summer?

1. WATERMELONS: these are refreshing and contain a lot of water, making them an excellent source of hydration. They also contain lycopene, one of the most effective antioxidants for fighting the effects of the heat.

2. AVOCADOS: these are good for the heart because they contain monounsaturated fat. They raise good cholesterol, lower bad cholesterol and protect the arterial walls. Avocado oil is also rich in amino acids and can be used topically to moisturise dry skin and relieve eczema and irritation.

3. POMEGRANATES: these fruits contain polyphenols and other antioxidants, nutrients that protect the skin from the sun, as well as beta-carotene and vitamins A, C, and E, which aid tanning.

4. APRICOTS: the beta-carotenes in this fruit give it a yellowish-orange colour. They are good for the skin and eyesight and strengthen the immune system.

5. EGGS: egg yolks and dairy products are foods of animal origin, which are rich in vitamin A, a substance that strengthens the immune system, provides the body with energy and protects skin wounds from infection.

6. TUNA: an oily fish (tuna, bonito, sardine, anchovy) are a magnificent source of omega-3, essential fatty acids that protect the skin from dehydration and prevent excess water loss, and relieve skin lesions thanks to their anti inflammatory qualities.

7. CUCUMBERS: a seasonal food with high water content that refreshes and hydrates. It also contains carotene, that improve the condition of the skin and protects it from ultraviolet damage.

8. TOMATOES: lycopene makes them red, and they have antioxidant and anticancer benefits. They also have properties that reduce blood cholesterol and keep the heart healthy. Eat them raw in salads, blended in gazpacho or sautéed.

9. FRESH CHEESE: with a high percentage of protein and low fat content, this is a perfect option for any meal. It is a source of calcium and phosphorus, and it is good for bone health, the circulatory system and mental activity.

10. WHOLE BREAD: It is made with whole (not refined) cereals, which contains more fibre, vitamins and minerals than white bread. It is a healthy choice for a meal on the beach or in the countryside.

11. LENTILS: nourishing, and high in starch, minerals and fibre, include pulses in your diet at least twice a week. If you don’t fancy stews during the hot weather, eat them in salad or hummus.

12. ICE CREAM: although you should eat it in moderation, summertime’s favourite treat is a great source of calcium. However, don’t have it for dessert and check that it is made with quality ingredients.

3 Refreshing recipes

Watermelon salad: Cut watermelon into cubes and add chives, black olives, and fresh cheese. Dress lightly (just a few drops) and add some mint and oregano leaves.

Pipirrana: originally from Malaga, this salad is both simple and delicious. Finely chop some tomato, spring onion, peeled cucumber and green pepper. Dress with virgin olive oil, sherry vinegar and salt.

Fruit smoothie: make these with whole fruit to take advantage of all the fibre and nutrients. Choose seasonal fruit, cut up, put into the blender jar, and add some liquid such as water, milk, or an infusion such as green tea, then add vegetables or dried fruits/nuts and blend.

Remember that eating raw vegetables is better for you, because cooking them in water or oil destroys much of their vitamin content.

This post is also available in: Italian