What you should eat to fight the heat

New Delhi: With summers in full swing and the mercury heading north, doctors advise that apart from drinking lots of water, a special summer diet consisting of light and healthy food would ensure a cool mind and body. Ritika Samadar, chief dietician at Max Hospital, said fluids with electrolytes like coconut water and lemonade should be consumed and oily foods have to be avoided. "In summer, light food should be preferred which can be digested easily. So, oily and junk food like pizzas, burgers must be avoided," Samadar said.

Vijai K.S. Shukla, chairperson, Omega 3 Council of India, says that vegetables with high water content like onions, tomatoes and cucumbers should be regularly eaten as they will not only cool down the body but provide the daily quota of nutrition as well. "For the meat lovers, there is a delicious alternative to fried chicken and red meat -- roasted or grilled fish which have high amounts of fatty acids helping in regulating blood pressure, immune responses and liver function," said Shukla.

Omega 3 Council of India is a non-profit trade and marketing association promoting intake of Omega 3 fatty acids for better all round health. Some of the most beneficial food items during summer, according to doctors, are:

Gooseberry (Amla): A great refresher and reverses the ageing effects caused by strong sun rays while providing extra stamina for gym sessions. It specially benefits heart and hair.

Apricot: They can be of great help for people who develop acne in summers as they provide the body with iron, vitamin C, potassium and fibre. They can be a great pre- or post-workout snack.

Cardamom: A cup of cardamom tea can do wonders for those who have been in the hot sun for long because of its detoxifying properties.

Corn: A good source of pantothenic acid, which provides vitamin B to lower stress levels, corn in any form whether it is roasted or boiled is a healthy snack as it lowers cholesterol levels.

Mango: Unripe mangoes can be steamed, pealed and mixed with cumin seeds and salt to make an effective remedy for heat strokes and exhaustion in summers.

Butter milk: A glass everyday to avoid dehydration and indigestion.

Curd and yoghurt: They are a great and healthy alternative to ice-cream as they are packed with nutrients, vitamins and calcium which help to soothe ulcers, allergies and heat boils during the season.

Juices: Fresh fruit juices, including lemonade, help replenish the body of its lost fluids.