12 best summer foods to deflate and boost hydration

There’s an abundance of summer foods to look forward to – from luscious berries and juicy melon – to sun-ripened tomatoes and sweet corn. There is an abundance of delicious treasures at roadside stalls, farmer’s markets, and your local grocery store. And what’s amazing is that a lot of these plant foods provide more than inspiration for your next Instagram post – they offer serious functional nutrition.

4 foods that boost natural sun protection

Applying the SPF before going out is an essential part of your daily summer routine. And adding these foods with natural sun protection is smart to maximize your skin’s safety.

1. Watermelon:

You love a slice of cold melon after a day of sun and fun, and this brightly hued fruit will love you right away. Watermelon gets its intense pink color from lycopene, an antioxidant that helps absorb both UVA, the type that leads to skin cancer, and UVB rays, which are associated with sunburn. For optimal natural protection, eat watermelon daily. With so many ways to enjoy it, it’s not too hard, right?

2. Iced tea and coffee:

This iced glass of green or black tea is just what you need to lift your spirits on those scorching days. And ECGC, a potent flavanol found in all types of tea, helps reduce damage from UVA light and also helps slow the loss of collagen, the protein that makes skin look full and youthful. While human studies should be done to support positive animal studies, sipping an extra glass of unsweetened tea each day can boost your defense against the sun.

Likewise, drinking 4 cups of coffee a day has been linked to a reduced risk of developing malignant melanoma, a deadly type of skin cancer. Just another reason to start the day with your favorite cold brew.

3. Almonds:

Your crunchy, protein-rich afternoon snack may do more for you than you might think. Almonds have recently been shown to help support the skin’s defenses against UVB rays, the type that causes sunburn. A study from the University of California, Los Angeles focused on Asian women between the ages of 19 and 45. One group received 1.55 ounces of almonds per day (246 calorie value) for 12 weeks, while the other group received 1.8 ounces of pretzels (200 calorie value). After 12 weeks, the group consuming almonds were able to increase their exposure to the sun before turning red, the first sign that the skin is photo-damaged. Sounds like another great reason to top your morning toast with almond butter.

4. Grapes:

Sweet and refreshing, grapes are associated with an array of health benefits. Grapes of all colors – green, red and black – are a natural source of beneficial antioxidants and other polyphenols. Research suggests that grapes can help promote healthy skin even when exposed to UV light. In a recent study, participants consuming freeze-dried whole grape powder, equivalent to 2 1/4 cups of grapes, each day for two weeks, showed increased resistance to sunburn and reduced markers of UV damage to the sun. cellular level. One more reason to add grapes to your basket!

4 foods that hydrate

Adequate hydration is essential for staying healthy in the summer. When you are dehydrated, your heart has to work overtime to cool your body. You know you need to drink more water in the heat, but you have a hard time drinking one more. This is good, because you can also drink your water! The foods below contain almost as much water as a glass of well water. Adding more servings of these foods to your day will help keep you hydrated. And being hydrated not only helps you feel great, but also does wonders for your skin.

1. Cucumber:

With 96% water, the king of cool takes first place for hydration. And luckily, you can use this vegetable in everything from salads to tacos to cocktails.

2. Iceberg lettuce:

Once frowned upon because it isn’t loaded with fiber or vitamins, like kale, the iceberg packs a 96% water hydrating punch. We love it served quartered and drizzled with a creamy dressing, or use it for crunchy, low-carb wraps. Either way, we would love to see the iceberg come back as a beauty product!

3. Zucchini:

While it might not seem that runny when you open it, zukes are 95% refreshing water. This is why they work so well in baked recipes, adding moisture to muffins and bread. But don’t forget that they also make fantastic savory recipes.

4: Tomatoes:

By far one of the most anticipated summer foods is tomato. And at 94% water, it should definitely be part of your delicious hydration plan. We love them in sandwiches of course, but also in gazpacho and this incredible BLT pie.

4 foods that fight summer bloating

Whether you’ve eaten too much of it on your vacation or eaten an extra margarita (with a salty edge, of course) on the weekend, you might be feeling bloated. Bloating can be caused by your body retaining water from consuming too much sodium. It can also be due to constipation, which often occurs when we are dehydrated or when traveling. Either way, these anti-bloating foods can help you feel better and slimmer within hours.

1. Watercress:

This mustard-flavored green fights puffiness thanks to its diuretic powers. Part of the cruciferous vegetable family, it also has cancer-fighting benefits and is very low in calories at just 4 per cup. Pair it with juicy watermelon and peaches in this delicious summer salad.

2. Asparagus:

Although technically a spring vegetable, you can still find plenty of these stems at the store. A well-known bloat fighter, these fiber-rich rods have even been touted as a hangover prevention way. Asparagus is delicious on the side and also pairs well with eggs, like in these mini asparagus and cheddar frittatas.

3. Celery:

This basic rawness caused a sensation a few years ago when everyone started to make it a detox drink. While you can overdo it with the juice version (it can lead to diarrhea), eating this natural diuretic or adding it to a smoothie is smart for combating bloating.

4. Pineapple:

Tropical and sweet, pineapple is a juicy addition to many summer recipes. And it also helps your body to get rid of excess fluid. Keep the dinner light and tasty with the Grilled Lemon Garlic Shrimp with Pineapple.

Load up that basket or cart and stock up on your healthiest, most delicious summer ever!

Related: