Healthy eating: 10 foods that should not be missing from any menu in summer

Eating healthy is child’s play, especially in summer. Now is the time to eat seasonally and truly enjoy. Ten foods make summer a healthy pleasure.

Of course, it is also possible to eat healthy in winter. After all, supermarkets offer fruits and vegetables from all over the world throughout the year. But honestly, it is not very tasty to eat a watermelon or a tomato in the cold season. They usually have a bland taste and lack the typical aroma that inspires us so much. Only in summer, when the sun is shining, many vegetables and fruits are a real treat.

Ten foods in particular should now be on the menu. Because they are not only healthy in the warm season, but also particularly tasty.

Tomato – can even protect against sunburn

We value the red fruits of the nightshade family above all as a tasty addition to salads. But the tomato is also always good as a soup or sauce. Tomatoes are 95 percent water, so we can enjoy them in large quantities without worrying about getting fat. They also contain vitamins A, B1, B2, C, E and niacin. The tomato gets its red color from the carotenoid lycopene it contains. It has an antioxidant effect and therefore can help strengthen our immune system.

“” also refers to a study that was published in the “Journal of Nutrition.” The subjects consumed a tomato paste mixed with olive oil over a period of ten weeks. The comparison group received only olive oil. After ten weeks, a small area of ​​the subjects’ skin was irradiated with a solar simulator. Skin redness was reduced by 40 percent in the participants who ate tomatoes. In addition to sunscreen, tomatoes can also protect against sunburn.

How to grow tomatoes at home.

Watermelons – perfect liquid dispenser

The German Nutrition Society recommends drinking at least one and a half liters of water or unsweetened herbal or fruit tea every day. But many find it difficult to consume this amount of fluid regularly. Watermelons are the perfect alternative. Because, as the name suggests, large green melons, which belong to the pumpkin family, contain a lot of water, specifically an average of 90.2 grams per 100 grams of watermelon.

You can take melon, which has only 36 calories per 100 grams, as a substitute for water without any problem, and it is also very good for your health in other ways. As “” reports, watermelon contains a lot of vitamin C, an important protection for the immune system. Thanks to vitamin A, complexion and vision can improve. Vitamin B6 ensures strong nerves. Iron is important for blood formation. And potassium ensures healthy kidneys, which are also well washed thanks to the water contained in the melon. Finally, it is worth mentioning that the watermelon, like the tomato, contains the radical scavenger lycopene.

That’s what watermelon does for your beauty.

Strawberry – important source of minerals

Strawberries are also especially tasty in the summer and are low in calories. They also provide our body with important minerals such as potassium, calcium and magnesium. Strawberries contain many vitamins C and A, as well as folic acid, which according to “” is important for blood formation and cell growth.

Cantaloupe melons – low-calorie sweets

Cantaloupe melons, also known as cantaloupes, are not as high in calories as their name might suggest. According to “”, a hundred grams of the delicious melons only have 30 calories, but a lot of dietary fiber, which is good for digestion, as well as beta-carotene, potassium and sodium.

Peaches: perfect all-rounder

Peaches are not only extremely healthy and score points with the minerals calcium and potassium they contain, as well as with vitamins A, C and some B vitamins. The fruits, which contain only 41 calories per 100 grams, are also the complement perfect for the summer kitchen and they taste great in fruit salads, chutneys, but also in delicious drinks, e.g. B. in fruit cocktails.

Peach also tastes good on the cake. Here is the prescription.

Rhubarb – tart but healthy

Unlike peaches, it is best not to eat raw rhubarb. Only if it is at least bleached will the oxalic acid, which can be responsible for the formation of kidney stones, be reduced. Well prepared, rhubarb, which only contains 13 calories per 100 grams, is a real vitamin bomb that does a lot for our health thanks to the abundance of vitamin C and K, but also the minerals calcium and potassium.

Blueberries – important source of polyphenols

Blueberries are an absolute health booster because they not only contain vitamin C, zinc, potassium, iron and folic acid, but also tannins and plant substances, so-called polyphenols. Polyphenols can not only help with inflammation and strengthen the immune system, but can also lower blood pressure for a short time, as “” reports with reference to a study. Test subjects who had drunk 200 grams of cranberry juice had significantly lower blood pressure a few hours after consumption. Since tannins break down quickly in the body, the effect was not permanent.

Cherries – red temptation with many vitamins

A member of the rose family, the cherry is beautiful to look at and has an irresistible flavor too. In addition, by eating them we do a lot for our health, because according to “”, cherries contain many minerals such as calcium, magnesium, potassium, iron and phosphorus, but also vitamins B1, B2, B6. and C. 100 grams of cherries also contain only 50 calories. So that we can enjoy without worries.

A casserole with cherries is a delight. That’s how easy it is to do it.

Zucchini – small pumpkin with benefits

The name zucchini comes from Italian and means something like “little pumpkin”. But these pumpkins have more ingredients than some might think. Vitamin A, B vitamins, and vitamin C make the oblong fruit, which contains only 19 calories per 100 grams, a healthy alternative to steak and the like. Zucchini also tastes fantastic grilled.

Cucumbers – real slimming

Cucumbers are not only good in salads. The fruit of the pumpkin family also tastes great in a chilled soup in summer. Furthermore, there are few foods that are better suited to a diet than cucumbers. 100 grams contains only 14 calories, but important antioxidants, numerous vitamins, important minerals such as calcium, iron, and zinc, as well as folic acid.

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