Contents
Why a balanced diet is not the same in summer as it is during the rest of the year
Nutrition
Choosing seasonal and local foods, especially vegetables, guarantees a supply of nutrients, vitamins and minerals without increasing calories
Unfortunately, for many people, talking about summer and eating is synonymous with “miracle diets” and “bikini operations.” We are not going to stop and dismantle all those “magic formulas.” We simply want to explain how pillars of healthy nutrition they must be adjusted during the summer season: the needs of our body are not exactly the same in summer as in winter and it is very beneficial for us to listen to our body and adjust our diet to our needs.
The undisputed king of summer, the sun helps us to naturally generate vitamin D. Unlike other vitamins that are obtained through food, our skin generates this vitamin when it is stimulated by the sun. Vitamin D plays a fundamental role in our body, among other things because it helps to absorb calcium and phosphorus, which strengthen the bones.
This year, with the confinement, we have had less opportunity to enjoy it. But now that we can, we must be cautious. Studies show that for people with fair skin in a temperate climate, ten minutes of exposure a day is enough to maintain adequate levels of vitamin D. In contrast, people with darker skin need two to three times more exposure to the sun to produce the same amount of vitamin D.
It is important that the sunbaths are moderate, avoiding the central hours of the day, and always with the Solar protection correspondent. In addition, so that the skin and hair do not suffer from this sun exposure, we must provide them with the necessary vitamins and minerals through a healthy diet. This way we will avoid irritation, premature aging in the skin and that the hair is brittle or dry.
The star combination of the summer: B-carotene, hydration and vitamins
First, because of the high temperatures, it is more important than ever to maintain adequate levels of hydration. The recommended is two liters or more, depending on the gender of the person. However, we must listen to our body and be attentive to the feeling of thirst.
As always, our diet should be rich in fruit and vegetables. If we also want to enhance the tan, we can choose the orange, red or yellow ones. That is, carrots, mangoes, oranges, tomatoes, peppers, strawberries … They are foods rich in beta-carotene. This substance becomes Vitamin A in our body. It is an antioxidant that strengthens the immune system, protects from UV rays that damage our skin and, due to the color of its pigment, favors a tanned tone.
In addition, during the summer, it is convenient to incorporate into the diet, Vitamin E, a great antioxidant present in nuts, spinach, soy, broccoli, whole grains. It is necessary for hair to grow healthy and recover from chlorine, saltpeter and UV radiation.
Moreover, the Vitamin C and all of the B Group they are especially beneficial for skin care. Vitamin C is involved in the formation of collagen and connective tissue. Both are responsible for making our skin elastic and smooth, so it is our shield against premature skin aging.
Seasonal salads and proximity
Incorporating all these recommendations into our summer lifestyle doesn’t have to be complicated. If we do not want to spend a lot of time cooking and in a year like this, in which we feel encouraged to move around different areas of Spain, it may be the ideal time to enjoy and take care of ourselves making salads, gazpachos and smoothies with fruits, vegetables and seasonal vegetables typical of the areas we visit.
Companies that seasonal fruits and vegetables they tend to taste much better because they are at the peak of their maturity. This has an explanation. The ripening cycle of fruits, whether they need cold and rain or heat and sun, directly influences their appearance and taste. Its optimum point is the one that respects its natural cycle, which is why its flavor and properties are better.
Among the fruits that can be enjoyed in season in Spain from the beginning of June, more or less, it is worth highlighting: avocado, the pomelo orange, the lemon, the apricot nectarine Cherry breva (a wind), the banana currant plum, the Kiwi raspberry apple pineapple strawberry, the peach, the medlar pear papaya and the watermelon.
As for vegetables we can mention the chard, The artichokes, the celery eggplant pumpkin, the zucchini onion chive, asparagus, The spinach, The green beans lettuce, the turnip, the green pepper, the leek beet, the cabbage, the tomato carrot and cucumber.
Logically it depends on the area, but it is clear that there is variety so as not to get bored all summer by combining all these ingredients. If we also add nuts, we will add extra acids to our diet that will give us more energy for this season when the days are longer. Walnuts, for example, are a highly recommended option. Due to their high content of vitamin E, they help delay aging.
To the beach bar, with caution
If our plans lead us to eat meals out, we must not stop listening to our bodies and remembering what benefits us and what hurts us. To begin with, we should avoid certain types of fast food restaurants that we know offer high calorie meals, with excessive servings and of poor nutritional quality.
If we know that we are going to delay lunch a lot, it is good that we have a piece of fruit, nuts or a healthy snack on hand -a bar, for example-. If we arrive at the restaurant very hungry, we will choose without thinking well and we may ask for more. If we make that mistake, let’s not make it worse by eating it all. Let’s listen to our body. If we are satiated, it is not necessary to finish the ration.
Last but really important, keep in mind that what we drink is as important as what we eat. Alcohol is very common at our table during summer meals, it is very caloric and does not provide us with any nutrients. The same thing happens with soft drinks, full of sugars. Of course, the best and healthiest option is to accompany meals with water.
In short, we must adapt our diet to our lifestyle, but, above all, to what our body asks of us. It is important to listen to what he is telling us at all times because he is wise and continually sends us notices. If we know how to listen and take care of it, it will thank us with health.
By Niklas Gustafson, Nutrition Expert and Co-Founder of Natural Athlete.