Healthy summer foods to beat the heat and boost health Leave a comment


When summer arrives, it’s important to keep the body hydrated and nourished with foods that can beat the heat and improve overall health. Some healthy summer foods include watermelon, which is rich in water and electrolytes, berries that are high in antioxidants, and leafy greens that contain essential vitamins and minerals. Other options include cold soups, smoothie bowls, and grilled summer vegetables, as well as healthy and fruity summer desserts. Incorporating these foods into your summer diet can help you stay healthy and refreshed throughout the season.

What Are Summer Foods?

Summer foods are the types of food that are typically consumed during the summer season. These foods are often light, refreshing, and easy to digest, as they are well-suited to hot weather conditions. Summer foods include fruits and vegetables that are in season, such as watermelon, berries, and tomatoes, as well as cold soups, salads, and grilled meats or vegetables. These foods are often nutrient-dense and help to keep the body hydrated, energized, and cool during the hot summer months.

Summer-Friendly Food 

Summer-friendly foods are light, refreshing, and hydrating to help you beat the heat. Here are some popular summer foods and their recipes:

  • Summer salads: Salads are a perfect summer meal as they are light, healthy, and refreshing. You can use a mix of fresh veggies, fruits, and herbs to make a delicious salad. To make a summer salad, you can add some olive oil to give it a healthy fat boost. Try adding some cherry tomatoes, cucumbers, lettuce, avocado, and grilled chicken or tofu for added protein. Top it off with a light vinaigrette dressing for a perfect summer meal.
  • Bottle gourd raita: Raita is a traditional Indian side dish made with yoghurt and spices. Bottle gourd raita is a healthy and refreshing summer dish that helps to keep the body cool. To make it, grate the bottle gourd and mix it with yoghurt, salt, cumin powder, and chopped mint leaves. You can also add roasted cumin seeds and a dash of red chilli powder for added flavour.
  • Cool drinks: Cool summer drinks are essential to beat the summer heat, and there are many options to choose from. Coconut water is a natural electrolyte drink that helps to keep the body hydrated. Lemon masala drink is a refreshing drink made with lemon juice, water, and spices like cumin powder, black salt, and chaat masala.
  • Summer Season Fruit with ice cream: Summer is the season for delicious and juicy fruits like mangoes, watermelons, and pineapples. To make a summer fruit with ice cream, simply cut up your favourite fruit and serve it with a scoop of vanilla ice cream and dry fruits.
  • Summer vegetable sauté Leafy Green Vegetables: Sautéed leafy greens are a healthy and easy side dish that’s perfect for summer. Heat some olive oil in a pan, add some chopped garlic and onion and sauté until golden brown. Add your favourite leafy greens like spinach, and cook until wilted. Add salt, pepper, and a dash of lemon juice for added flavour.
  • Gulkand: Gulkand is a sweet and fragrant rose petal jam that’s perfect for summer. It’s made by mixing rose petals, sugar, and honey and letting it sit in a jar for a few weeks to mature. You can eat it on its own or mix it with yoghurt for a refreshing summer treat.
  • Watermelon Salad: Cut watermelon into small cubes and mix with feta cheese, chopped mint leaves, and a drizzle of balsamic vinegar. Serve chilled.
  • Fruit Smoothie: Blend fresh or frozen fruits like strawberries, blueberries, and bananas with yoghurt, milk, and honey. Serve chilled.
  • Grilled Corn on the Cob: Brush corn on the cob with olive oil and sprinkle with salt and pepper. Grill over medium-high heat for about 10 minutes, turning occasionally. Serve with a squeeze of lime juice.
  • Caprese Salad: Layer slices of fresh tomato, mozzarella cheese, and basil leaves on a plate. Drizzle with olive oil and balsamic vinegar, and sprinkle with salt and pepper.


Healthy summer foods are not only delicious but also provide numerous health benefits. By incorporating refreshing salads, cool summer drinks, and hydrating fruits, summer vegetables, and proteins, you can easily beat the heat and stay healthy throughout the summer season. With the added benefits of boosting immunity and improving digestion, there’s no reason not to indulge in these summer-friendly foods. So, try out these healthy options and enjoy a happy and healthy summer!


1. How do you beat summer heat naturally?

To beat summer heat naturally, you can try various methods such as drinking plenty of water, wearing loose and light-coloured clothing, staying indoors during the hottest parts of the day, using natural cooling agents like mint, cucumber, and aloe vera, taking cold showers, and avoiding strenuous outdoor activities.

2. What are the best foods to beat the summer heat?

Some of the best foods to beat the summer heat include watermelon, cucumber, coconut water, mint, yoghurt, green leafy vegetables, and summer fruits like oranges, grapefruit, and berries.

3. What foods reduce body heat?

Foods that are known to reduce body heat include watermelon, cucumber, coconut water, mint, fennel, coriander, and cumin seeds.

4. What should we eat to keep the body cool in summer?

To keep the body cool in summer, it is best to consume light and cooling foods such as water-rich fruits and vegetables, leafy greens, and fresh herbs. Additionally, you can include foods with high water content like cucumbers, tomatoes, and celery and foods with cooling properties like yoghurt, coconut water, and mint.

5. Which juice makes the body cool?

Some juices that can help make the body cool in summer include cucumber juice, watermelon juice, lemon juice, and coconut water.

6. Which vegetable keeps your body cool in summer?

Vegetables that are known to keep the body cool in summer include cucumber, celery, fennel, and bitter gourd. Additionally, leafy greens like spinach, kale, and lettuce can also help in keeping the body cool.

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