During the summer months, our bodies are subjected to high temperatures, increased sun exposure and intense sweating. Fortunately, nature offers us a wide range of fruit and vegetables rich in water, vitamins and minerals, ideal for facing the heat with energy and vitality.

HYDRATION AND SKIN HEALTH

In summer, hydration and skin protection go hand in hand. In fact, seasonal vegetables not only replenish fluids lost through sweat, but also provide nutrients that are useful for the health of the skin, which is more intensely exposed to UV rays.

Key nutrients for this season include:

• Beta-carotene → Vitamin A precursor, useful for healthy skin and mucous membranes
• Vitamin C → supports the immune system and collagen production
• Potassium → replenishes minerals lost through sweating
• Anthocyanins → powerful antioxidants, protective for heart and microcirculation

Did you know that all that is needed to meet the daily requirement of beta-carotene is:

3 apricots
1 bell bell pepper
2 melon slices
1 bowl of valerian

 

WHAT TO PUT IN YOUR CART MONTH BY MONTH

JULY

Peaches and nectarines
Rich in potassium, useful for counteracting heat-related fatigue and muscle cramps.

Blueberries
Valuable source of anthocyanins, useful for cardiovascular health and capillary protection.

Cucumber
The most water-rich vegetable: fresh, light and super thirst-quenching.

 

AUGUST

Watermelon
The ultimate summer fruit: composed of more than 90 percent water, it is ideal for daily hydration.

Peppers
Just one serving can cover the entire daily requirement of vitamin C!

Plums (especially black)
Excellent source of fiber, potassium and anthocyanins.

 

SEPTEMBER

Grapes (especially black)
Contains vitamin K and antioxidant phytocompounds: the black variety can have up to 6 times more than the white variety.

Pears
One fruit alone provides about 20 percent of the daily fiber requirement. Best consumed with the skin on.

Eggplant
Rich in fiber, potassium and anthocyanins, they help protect the cardiovascular system.

 

EAT WELL EVEN IN SUMMER

The variety of summer foods makes it possible to bring to the table:

• color
• taste
• freshness
• different textures
  …without ever sacrificing nutritional completeness.

Green light to mixed salads, cold dishes with whole grains, smoothies, extracts, grilled vegetables, fresh fruit as a snack, and lots of water–even in food form!

 

CONCLUSIONS

Summer is the perfect time to fill up on what nature gives us. Listening to the body’s needs, choosing foods that are in season and bringing variety to the table is the best way to deal with the heat, protect ourselves from the inside out and feel great day after day.

 

by dietitian Alessandra Zanini