Hot weather can easily cause dehydration, fatigue, and discomfort... So what should you eat and drink to cool down these days?

Only the right diet can nourish every cell in your body to achieve a healthy body and mind. (Photo: ITN)

According to experts, to keep yourself safe and protected, it is important to maintain a balanced diet rich in all essential nutrients.

Summer is not as poetic as it sounds in poetry or movies, it comes with heat, sweat and dehydration, all of which can cause health problems.

The increase in temperature can cause a number of problems and only a strong immune system can help you fight the heat.

“Dehydration and nutritional deficiencies are caused by the harsh rays of the summer sun. Eating enough will not help. Only the right diet can nourish every cell in your body to achieve a healthy body and mind,” says Dr. Rohini Patil, a nutritionist in India.

Here are some essential nutrients you should add to your diet:

Vitamin C

This nutrient is essential for maintaining healthy skin and supporting the immune system. During the summer months, our skin is exposed to more UV rays, which can increase the production of free radicals and lead to oxidative stress.

Vitamin C is a powerful antioxidant that helps neutralize these free radicals and protect the skin from damage.

Foods rich in vitamin C include: Citrus fruits such as oranges, kiwis, lemons and grapefruit; Tomatoes; Potatoes; Strawberries; Broccoli; Papaya.

Magnesium

This mineral is essential for maintaining healthy muscle and nerve function, and it also plays a role in regulating blood pressure and supporting the immune system.

During the summer months, we tend to sweat more due to higher temperatures and increased physical activity, which can lead to electrolyte imbalances.

Magnesium is an important electrolyte that helps regulate fluid balance in the body, so it's especially important to consume during the summer months.

Foods rich in magnesium include: chia seeds, almonds, spinach, cashews, peanuts, soy milk, dark chocolate.

Potassium

Potassium, found in abundance in bananas, is an important electrolyte that plays a role in regulating fluid balance and supporting healthy muscle and nerve function. (Photo: ITN).

Like magnesium, potassium is an important electrolyte that plays a role in regulating fluid balance and supporting healthy muscle and nerve function.

During the summer months, we tend to lose more potassium through sweat, leading to cramps, fatigue, and muscle weakness. So, consume potassium-rich foods to help replenish lost electrolytes and support overall health.

Foods rich in potassium include: Beans, lentils, broccoli, avocados, bananas, dried fruits such as raisins and apricots.

Zinc

This mineral is essential for supporting immune function, wound healing, and DNA synthesis.

During the summer months, we can be more susceptible to infections due to increased exposure to bacteria and viruses, so it is important to support your immune system through proper nutrition.

To help support a healthy immune system and prevent illness, be sure to consume enough zinc.

Foods rich in zinc include: cornbread, yogurt, cashews, nuts, cereals, pumpkin seeds.

Protein

Every cell in your body, including muscles, bones, hormones, and antibodies, is made of protein. That means every cell in your body needs and contains protein. It is also important for growth and development, especially in children, adolescents, and pregnant women. Without protein, you cannot build a strong immune system.

Protein-rich foods include: Seafood, eggs, dairy products, beans, seeds and nuts.

Water

Water is an essential part of a healthy summer diet. (Photo: ITN).

Although not a nutrient, water is an essential component of a healthy summer diet.

As temperatures rise and we spend more time outdoors, our bodies lose more fluid through sweat, making it important to stay hydrated.

Drinking enough water helps regulate body temperature, prevent dehydration, support the digestive system and healthy skin.

Aim to drink at least 8-10 glasses of water per day and consume water-rich foods like watermelon, cucumbers, and citrus fruits to aid overall hydration.

According to Vietnamnet