Top Superfoods to Beat the Summer Heat: Stay Cool and Healthy with These Nutrient-Packed Options

In the summer season, many people feel reluctant to go outside. With outdoor activities, one may start feeling tired or weak. The main reason behind this is the scorching heat. The higher temperatures during the summer affect the digestive system as well. Many times, people are affected by problems like nausea, dizziness, and food poisoning due to these conditions. In such situations, it becomes very important to include appropriate and balanced diet in your daily routine. This helps in preventing diseases and other health issues.

Today, we will discuss what kind of diet is necessary to maintain energy levels during the summer season.

You can also learn:

  • Which green leafy vegetables are beneficial?
  • Which fruits are very beneficial in summer?

Expert: Dr. Anu Agrawal – Nutritionist and Dietetics

Question: What kind of diet is beneficial for preventing diseases during the summer season?

Answer: During the summer season, the body’s digestive system slows down significantly. Therefore, the digestive system needs to work harder to digest heavy or fast food during the summer. This is also the reason why a person feels sluggish and tired after consuming heavy meals in the summer.

Refer to the graphic below to find out which superfoods are very beneficial during the summer season.

Sure, let’s now understand the superfoods mentioned in the graphic in detail:

Sattu: Keeping the Body Hydrated and Cool

Sattu is an excellent superfood for combating the heat during the scorching summer months. It is made by grinding roasted chickpeas into a fine powder. Both adults and children can benefit from consuming sattu. It has a cooling effect on the body, helping to hydrate and reduce body temperature. Additionally, sattu provides a cooling sensation to the stomach, preventing indigestion. You can consume it by mixing it with water and digestive spices such as cumin and coriander, preferably on an empty stomach.

Ghee: Protecting Against Gastric Acid

Ghee is among the best superfoods to consume during the summer months to combat gastric acidity. It is rich in nutrients such as omega-3 fatty acids, vitamin E, and vitamin C, which provide the body with energy. Additionally, the butyric acid present in ghee strengthens our immune response. It also helps in keeping the body cool. Dr. Anu Agarwal suggests consuming half a teaspoon of ghee on an empty stomach every day during the summer. It can stimulate gastric acid secretion, thereby improving digestion.

Yogurt: Protection Against Heatstroke

Consuming yogurt regularly during the summer months can help prevent heatstroke. Yogurt contains beneficial bacteria that strengthen our immune system. It also has a cooling effect, making it effective in reducing heat from the stomach and intestines. Regular consumption of yogurt during the summer helps prevent issues like indigestion and constipation caused by heat. It is rich in vitamins B, zinc, and phosphorus, which help maintain healthy skin and provide energy to the body.

Mint and Basil Tea: Protection Against Allergies

Consuming mint and basil tea during the summer months can be very beneficial. Mint tea helps alleviate digestive issues, reduces bad breath, and relieves headaches. It contains antioxidants and can also help prevent allergies. Similarly, basil tea is rich in vitamins A, K, and C, as well as magnesium, iron, and potassium. These nutrients help reduce stress and anxiety. Both mint and basil can be taken as a drink or infused in various recipes.

Eat These 5 Fruits Daily


Watermelon provides cooling effects and is comprised of approximately 92% water. It is low in carbohydrates, making it suitable even for diabetics. Consuming up to 200 grams of watermelon daily is advisable.


Mango is rich in over 20 different minerals. Apart from eating ripe mangoes, raw mangoes can also be consumed during the summer. Mango consumption is highly beneficial for thin people.


Oranges have natural cooling properties, which help replenish potassium lost due to perspiration during the summer. They contain about 80% water and are rich in vitamin C, which boosts energy and reduces body heat.

Sweet Lime

Sweet lime is rich in zinc, vitamins A, C, and E, beta-carotene, and potassium. When consumed with water, it provides these essential nutrients in adequate quantities. It helps in maintaining a cool body temperature and strengthens the digestive system.


Bilimbi is highly beneficial for preventing heatstroke and sunstroke during the summer. Regular consumption of bilimbi juice keeps the body hydrated and maintains a strong digestive system, preventing constipation.

We’ve also learned about some superfoods. Let’s discuss some vegetables that can help keep your body cool even in the summer.

Question: Which vegetables are helpful in preventing heat-related issues?

Answer: Vegetables such as okra, bottle gourd, and spinach are rich in essential nutrients that help regulate body temperature in hot weather. These vegetables can be included in your diet to stay cool during the summer. Here’s why:

  1. Bottle Gourd: Bottle gourd is rich in vitamins C, zinc, magnesium, and potassium. These minerals help boost the immune system, control blood pressure, and reduce fatigue.
  2. Okra (Ladyfinger): Okra contains vitamin C, folate, and potassium, essential nutrients that support a healthy digestive system and prevent constipation. Additionally, its high fiber content aids in digestion and prevents constipation. Moreover, okra’s low glycemic index helps control blood sugar levels.
  3. Spinach: Spinach is rich in vitamin C, potassium, and other essential nutrients. It aids in maintaining a healthy digestive system and is rich in dietary fiber, which prevents constipation. Spinach also plays a role in controlling blood sugar levels.
  4. Ridge Gourd (Luffa): Regular consumption of ridge gourd during the summer helps prevent heat-related issues like heatstroke. Ridge gourd is rich in antioxidants, which protect against cellular damage caused by sun exposure. Including ridge gourd in your diet can also contribute to your salads.

Anusha Aggarwal

My name is Anusha Aggarwal. With a deep fascination for the science behind health, hair care, skin care, and body care, I'm a dedicated writer committed to helping readers achieve optimal wellness. Through years of research and personal experience, I provide expert insights into the latest trends and techniques in the beauty and wellness.