Enjoy the best summer food, a gift for your health!

Olga Amado

5 in July, 2018

In summer, the garden is at a time of maximum splendor and provides us with foods that help us to fight the suffocating summer temperatures.

Summer arrives and with it the explosion of color in the markets of fruit and vegetables. The orchard is in a moment of maximum splendor and provides us with foods that help us to fight the suffocating summer temperatures. What you need, above all, is to not lose sight of the hydration, cook light dishes with few calories and take advantage of the nutrients offered by different seasonal fruits and vegetables to enjoy good health.
Most of them contain pigments that are powerful antioxidants that help us fight cell aging and are studied in diseases such as cancer.
Also vitamins such as A which are essential for maintaining vision, favor a good function of the immune system and facilitate the maintenance of the skin and mucous membranes. The other vitamin to emphasize is the C that intervenes in blood hemostasis, strengthens the defenses and helps to not grow older, among other functions.
The fiber of these foods helps regulate bowel movements. Among the minerals, it is worth highlighting the potassium that facilitates diuretics, the magnesium that helps us with physical recovery or calcium that strengthens the bones among other actions.

What are the summer star vegetables?
De tomatoes We eat all year round, but none are comparable to those of the summer. The optimal time of tomato comes with the heat. There are different varieties, being some sweet ones that others or with different textures with respect to their meat. Its red color, like all fruits of this color, is due to lycopene, a powerful antioxidant. Tomato is a water-rich vegetable (93%), poor in sugars (3%), fiber, vitamins C and B and minerals such as potassium.
El cucumber You can not miss in the salads and why not, in soups, milkshakes and liqueurs. Virtually all water (95%) and has very few calories (only 17 calories 100g), it also contains minerals such as potassium, calcium, phosphorus and magnesium, provitamin A, vitamin C and a lot of fiber. Refresh inside and out and improve the appearance of the skin.

Of the same family as the previous one, another typical summer vegetable is the zucchini. At the time of the purchase, we will choose them small because they have little seed and firm texture. Its content is very similar to that of cucumber. It stands out for its high water content (95%), very low in calories, rich in potassium and magnesium, provitamin A, vitamin C, and folic acid. Soft taste, it is very versatile when it comes to cooking and easy digestion.

The mention must be made bean, that like the tomato, at this time of the year is very good. It is a bit more caloric than the previous ones (30 calories in 100g) but with high water, fiber, C group, B vitamins and provitamin. Its minerals include potassium, sodium, calcium, magnesium and iron.

And the fruits? We are already bored with so much apple, banana and tangerine, in summer you have to take advantage!
La watermelon and the melon They are the queens of the summer. They are refreshing fruits with a high content of water, between 80 and 90%, few sugars, rich in potassium, so they are so diuretic. Both are rich in antioxidants, lycopene watermelon and beta carotene melon.
The peaches and his brother cousins, the nectarines. They are a source of vitamin C and beta carotenes (precursors of vitamin A), fiber and potassium.

Sweet and fleshy, the sexiest of summer are the cherries. Dark or white meat is more caloric than many of the summer fruits (50 calories 100g). It contains sugars, antioxidants, provitamin A, vitamin C, potassium, calcium and magnesium.
Yellow, red, purple or green, plums are more caloric than other fruits. Due to their fiber content they have a regulatory effect of intestinal transit and laxative effect. The purple color is due to a pigment called anthocyanin that has a high antioxidant power.

The apricots, of velvety skin, and the girls with their slippery sprigs, are other fruits of the summer. For its orange pigment we know that they contain beta carotenes, few calories, water, fiber and potassium.

The wild fruits They are a delicacy that nature offers. Delicate, rounded, explosive taste and colorful colors. They contain fiber, antioxidants that provide their pigments, vitamin C and potassium.

La fanny It is a fruit richer in sugars than others and its caloric intake is also slightly higher, but its content in fiber and some minerals is also interesting.
June arrives from San Juan, delicate and lasting, it delights the younger ones. Then comes the pear Lemon and later Blanquilla. Pears are good regulators of the intestinal tract, they are astringent and contain vitamins of the group, which are related to the good function of the nervous system.

Take care and refresh yourself with all the foods that the summer season offers you!

the author

Olga Amado

Responsible Area of ​​health of the Llinars Sport

Graduate in medicine and surgery (UAB). Specialist in Physical Activity and Sports Medicine (UB). Master in Nutrition and Food (UB).

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