Too hot? Eleven of the best foods to combat mugginess and high temperatures

Too hot? Here are the nutritionist's tips.

Dr Borchia suggests 11 foods typical of the Mediterranean diet to include in our summer diet. According to her, it is essential to include these foods in the context of a balanced diet, along with whole grains, legumes, white meat, white and blue fish (rich in omega 3) and olive oil. Despite their beneficial properties, overindulging in fruit and vegetables may not always lead to the desired results.

Dr Borchia recommends eating fruit at breakfast and/or as a snack, while vegetables should be included in the main meals. Besides following a proper diet, it is important to hydrate properly, especially during the summer. To increase water intake, he suggests making water flavoured with lime slices, cucumber and mint, which are refreshing herbs.

The list of recommended Mediterranean diet foods includes fruit and vegetables. These foods are rich in essential nutrients and antioxidants that promote general health and well-being. Incorporating them into our summer diet can help us maintain good health and feel more energetic during the warmer months of the year.

Blueberries have vasoprotective, anti-inflammatory and antioxidant properties due to the presence of vitamins (C, B1, B2, B3, A), mineral salts (potassium, calcium, phosphorus) and polyphenols, especially anthocyanins. These benefits mainly contribute to improved blood circulation.
Citrus fruits are a rich source of polyphenols that help improve circulation. During hot days, taking these natural substances can help counteract the feeling of heavy legs typical of summer. Citrus fruits are also rich in vitamin C, an antioxidant that protects cells from free radicals.
Watermelon is a thirst-quenching and refreshing fruit, consisting of 93% water. It contains vitamin A, vitamin C and a fair amount of minerals such as potassium, phosphorus and magnesium. It is also low in calories, with only 16 calories per 100 grams. However, it is advisable to moderate its consumption, as it contains a lot of fibre and can cause abdominal bloating if taken in excess.
The peach is extremely thirst-quenching due to its high water content and contains vitamins and minerals, especially potassium, which help maintain the water-saline balance. However, like watermelon, those who suffer from bloating should limit their intake, as it contains fermentable sugars that could cause discomfort even in small quantities.
Melon is a low-calorie fruit with only 33 calories per 100 grams, but it is sweet and thirst-quenching thanks to its high water content (90%). It is rich in vitamins (A and C) and minerals such as potassium, phosphorus, calcium and sodium. Unlike peaches and watermelon, it is also suitable for those who suffer from abdominal bloating and follow low FODMAP diets as it contains a low amount of fermentable sugars.
Pineapple possesses anti-inflammatory, anti-oedema and digestive properties due to the presence of bromelain, a proteolytic enzyme found mainly in the stem. Bromelain is also used as a nutraceutical supplement in the treatment of cellulite.
Like pineapple, papaya has anti-inflammatory properties thanks to another proteolytic enzyme called papain. It is rich in vitamins such as C and A, as well as carotenoids, offering antioxidant and anti-ageing properties.
Cucumber has purifying and refreshing properties due to its high water content (95 per cent). It also contains a moderate amount of vitamins (C and K) and minerals such as magnesium, phosphorus, potassium, copper and manganese, which are perfect for moisturising the skin.
Courgette is low in calories, with only 11 calories per 100 grams, and is particularly digestible compared to other vegetables. It is considered hydrating and thirst-quenching due to its high water content and also contains micronutrients such as vitamin C, vitamin A, folic acid, potassium and manganese.
The tomato is perfect for slimming diets with only 17 calories per 100 grams. It is highly thirst-quenching thanks to its 94% water content and remineralising thanks to its high mineral salt content. It has antioxidant properties due to the presence of carotenoids such as lycopene, lutein and zeaxanthin, which help protect us from the sun's rays, especially in the eyes.
Carrots are also useful for UV protection due to the presence of carotenoids, especially beta-carotene, lutein and zeaxanthin. It is also considered remineralising due to its high content of minerals such as iron, calcium, manganese, potassium and sodium. It also contains vitamins such as C and some from the B group.
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