Tuesday, June 14, 2011

Healthy Summer Foods and their Eating Guide

Summer is the time to spend longer periods of time outdoors and celebrate the sun. Summer brings sunshine, longer days, fun activities and fresh foods. In summer, lots of energy burn so you should consume healthy foods that recharge energy. It is easy to consume fresh foods during summer as there are endless fresh fruits and vegetables which keep you hydrated and cool. These fruits and vegetables make you healthy. They are rich in minerals and vitamin as well as taste really good. Here are provided the healthy summer foods which can be added into the meals alongside year-round foods.

Healthy Summer Foods


Blueberries are recognized as “superfruit” because of its high amount of antioxidant. There are 2 types of blueberries such as wild/low-bush and cultivated/ high-bush. Blueberries are found in blue, maroon to purple-black color. They are rich source of vitamins such as A, C, E & K; dietary fiber; iron and manganese. They contain very less calories. The taste of blue berry ranges from mild sweet to tart and tangy. They are fat, cholesterol and sodium free. They helps to fight cancer, decrease cholesterol level, promote cardiovascular health, prevent macular degeneration, promote urinary health, delay and reverse the aging signs, prevent neurotic disorders, improve digestion, treat constipation, boost immunity and improve eye health.
Always buy fresh and ripe blueberries from a local produce shop or farmer's market. Consume them plain as a refreshing treat of an afternoon snack. You can also eat as a light dessert by heating them and adding little sugar & brandy with a touch of whipped cream or thick yogurt. Add them in plain yogurt or to a light pasta salad or salsa. Blueberries must be eaten in moderation by pregnant and breast-feeding women. People suffering from diabetes must avoid them as they lower blood sugar levels.


Kale is among the healthiest and nutritious vegetables. Kale is calorie, cholesterol, sugar and fat free. It contains high amount of dietary fiber, lutein, protein, iron, folate, potassium, calcium, magnesium and Vitamins A, C, and K. Compared to broccoli, there is 7 times more beta-carotene and 10 times more lutein in kale. It also contains phytochemicals such as sulforaphane and indole-3-carbinol. It helps to fight cancer, protect vision, boost bone health, good for heart health, boost detoxification enzymes, prevents constipation, promote digestion, fight against cellular oxidation and prevent inflammatory related problems.

You can buy kale at grocery store or supermarket. Always buy kale bunches which contain green and purple leaves. Don’t buy kale bunches that look yellow or brown. Kale can be consumed raw and cooked. For eating raw, add it in salads dishes. You can add it in soups, pasta and stir-fries. Over consumption of kale should be avoided by the people having the history of oxalate-containing kidney stones as it contains high amount of oxalate.

Baby Beets

Beets are available throughout the year but young beets are fresh during spring. Beets are found in many colors such as yellow, deep red and orange. Compared to regular beets, baby (bunched) beets are more tender as they need less time to cook. They are naturally sweet and fat-free. They are low in calories and rich in nutrients. Leafy tops of beets are high in calcium, beta carotene and iron. 3 baby beetroot is equal to 1 of our daily recommended fruit and vegetables 5 portions. They are rich in folate, dietary fiber, magnesium, vitamin C, copper, iron and phosphorus. They decrease the cholesterol level, avoid birth defects, prevent some cancers, prevent cataract, stimulate liver functions, boost energy, prevent asthma symptoms, avoid macular degeneration, decrease the risk of stroke and cure fever & constipation.

Always buy beets from local market or Whole Foods. The best way to consume beets in their raw form is to make salad of them by adding any vinaigrette type dressing, cubed Paneer and shredded lettuce. You can also consume beets (raw) by grating them and adding dash of lime and salt. You can consume steamed beetroot, beetroot juice, roasted beetroot and cooked beetroot. Use the leafy tops of beets into the salad or stir-fry them. People suffering from kidney or gallbladder problems should avoid beetroots as they have oxalates which in high amount cause body fluid to crystallize. Pregnant women and people who are very ill should consume beetroot juice after consulting a medical specialist.

Garlic Scapes

Garlic scapes are also recognized as "stems", "garlic spears", or "tops". The undeveloped flower stems of the garlic plants are known as garlic scapes. Garlic scapes are often removed by the growers to push the energy of the plant into bulb growth. They are delicious, tender and edible. Compared to garlic cloves, the taste of scapes are milder. Garlic Scapes provide same benefits as cloves. They help to prevent heart disease, reduce cholesterol, treat ear ache, decrease high blood pressure, prevent cancer, boost immune system, reduce inflammation, help diabetic patients, treat digestive problems, cure eye infections & swellings, prevent intestinal problems, treat cold & cough, prevent acne growth and increase the libido ability (in men & women).

You can buy garlic scapes from your local farmer’s market or grocery store. They are usually used as side dishes or added to soups, spaghetti sauce, stir-fries, scrambled eggs, salsa, pesto, pastas, omlets, and dips. Garlic should be consumed in small quantity as excess consumption can cause nausea, irritation, vomiting, heartburn, and even diarrhea. People with bleeding disorders like hemophilia or platelet problems should avoid the consumption of garlic as it has blood thinning properties.


Watermelon is among the world's healthiest foods. It has crunchy and crisp texture. It contains 92% water and 8% sugar. It is rich in vitamins such as A, C, and B6. Watermelon contains lycopene, one of the most powerful antioxidants in high amount. It also contains amino acids such as citrulline and arginine. Watermelon is high in fiber and low in calories. Thiamin, magnesium and potassium are contained in good amount. It helps to prevent cancer, boost immune system, improve heart health, maintain eye health, prevent cell damage, promote healthy teeth & gum, boost energy, decrease blood pressure, reduce body temperature, delay aging signs, fight infertility and decrease the risk of asthma.

Always buy watermelon which is hard and symmetrical and free of cuts, bruises or dents. Make sure that the watermelon is heavy for its size and have a creamy yellow spot at the bottom where it sat on the ground and ripened in the sun. You can consume it as a dessert, drink, soups, sandwich, salads, or in a milkshake. People having allergic reaction to celery, cantaloupe, cucumber, squash, carrot, or pumpkin should avoid watermelon as it triggers allergic reactions. People suffering from medical conditions should avoid it. A person with diverticulitis, Crohn's disease, or other inflammatory bowel conditions should not consume the seeds of watermelon as the seeds can cause obstructions and other complications.


Figs are among the ancient fruits. Fresh figs are very delicate and tend to deteriorate faster. Compared to fresh, dried figs are more popular. They have crunchy seeds and juicy chewy flesh. They contain high amount of anti-oxidants, phyto-nutrients and vitamins. They are rich in calcium, fiber, iron and potassium. They contain sodium, saturated fat and cholesterol in fewer amounts. Figs also have some calories. They prevent constipation, help in weight loss, decrease the level of cholesterol, prevent coronary heart disease, protect against breast cancer, prevent colon cancer, good for diabetic patients, prevent hypertension, reduce sexual weakness, strengthen bones, prevent macular degeneration and heal & protect sore throats.

Always buy figs which are plump, tender and give off sweet smell as well as free from bruises. Be sure that the figs are not mushy and have rich, deep color. You can consume figs raw or dried, add to baked goods, porridge, salads, oatmeal, spreads, quinoa, breakfast cereals, rice or couscous dishes. You can also serve figs as an appetizer or dessert by stuffing them with goat's cheese and chopped almonds. People with kidney or gallbladder problems should avoid consumption of figs as they have oxalates which become concentrated and crystallise in body fluids.


Watermelon is really best fruits during summer. During summer,We could need to drink lost of water due to prevent our self from dehydration. So if we used to eat at least whole watermelon during summer, then we no need to drink water whole day.

Post a Comment

Twitter Delicious Facebook Digg Stumbleupon Favorites More