Summer heat causes drawbacks that may seriously upset our body. Keeping our body cool from the high temperature is important to maintain internal stability of our body and avoid exhaustion. On top of that, it is important that we should load our diet with naturally healthy foods to survive from the sizzling temperature instead of consuming endless menu of high-fat and high-calorie foods. Now, here are some fruits and vegetables that we can enjoy in beating the scorching heat:

1. Cucumber: A member of the squash family, cucumber’s high water content makes it a refreshing (and hydrating) addition to summer menus. Although comprised primarily of water, cucumber is also a good source of vitamin C and silica, which is important for connective tissue health and also does wonders for the skin (either when ingested or applied topically to reduce swelling or redness). In addition, the skin of the cucumber is a great source of fiber, potassium and magnesium. When selecting a cucumber, look for slender cucumbers (which are a sign of their tender age) and those with dark green, firm skins. Cucumbers can be added raw to salads, sandwiches, soups or dips and are most flavorful when paired with chives, dill, mint and salt and vinegar.¹

2. Bottle Gourd (Upo): It consists of approximately 96% of water and is therefore a great thirst quencher. It also prevents fatigue and keeps the body cool and refreshed during summers.²

3. Tomatoes: There's good reason to regularly include tomatoes, another cooling food, in your diet, as they are rich in flavonoids and other phytochemicals that have anti-carcinogenic and other healthy properties.³
4. Broccoli : Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables.⁴
5. Squash or Pumpkin: Another vegetable that is loaded with water is pumpkin. It is enriched with carotene, polyphenols, antioxidants and other health benefiting nutrients. It is low in calorie with every 100 gram accounting to only 26 calories. Pumpkin is highly versatile; whether curried or added into desserts, including it in your regular diet will help you beat the heat. Regular intake will also help in improving your vision, blood pressure and strengthening the cardiovascular system. ⁵
6. Snake gourd (Patola): Used as a diuretic in traditional medicine for many years, as it stimulates the liver and increases urination, thereby speeding up the elimination of toxins from the body. It also increases the creation of bodily fluids, which can eliminate dryness and dehydration, which also helps in the normal functioning of the kidneys and bladder. Juice from the leaves can also stimulate vomiting in case something toxic has been consumed.⁶
7. Radish: Apart from being water-rich, this vegetable is a rich source of Vitamin C, an antioxidant that lowers body heat. Radishes also has anti-inflammatory properties which is effective for fighting heat stress.⁷

8. Bananas: a rich source of potassium, which helps to regulate body fluid lost through excessive sweating. Other potassium-rich foods are green vegetables, baked beans, dried fruit and cereal.⁸
9. Watermelon: is more than 91 percent water. This means that eating watermelon on a hot summer day is a tasty way to help you stay hydrated and avoid dehydration. Watermelon is also an excellent source of lycopene, with upwards of 6,500 micrograms in less than half a cup. ⁹
10. Oranges: The sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. "You lose potassium through sweat, which puts you at risk for muscle cramps," says Erin Palinski, RD, CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies. "Eating oranges replenishes your supply and keeps muscle cramps away," she explains. Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days. ¹⁰

Sources:

_¹ http://www.marksdailyapple.com/top-10-summer-vegetables/

₂https://www.practo.com/healthfeed/16-reasons-why-lauki-is-healthy-3556/post

₃http://articles.mercola.com/sites/articles/archive/2015/06/29/top-summer-foods.aspx

₄https://authoritynutrition.com/foods/broccoli/

http://articles.mercola.com/sites/articles/archive/2015/06/29/top-summer-foods.aspx

₅http://food.ndtv.com/food-drinks/keep-cool-naturally-10-seasonal-foods-that-are-super-hydrating-778654

₆https://www.organicfacts.net/health-benefits/vegetable/snakegourd.html

₇http://www.boldsky.com/health/wellness/2013/foods-reduce-body-heat-032766.html

₈http://www.dailymail.co.uk/health/article-184206/Cool-foods-eat-summer.html

₉http://articles.mercola.com/sites/articles/archive/2015/06/29/top-summer-foods.aspx

₁₀http://www.womansday.com/health-fitness/nutrition/advice/g866/top-summer-foods/