summer health foods

Red onions make a fantastic addition to summer salads, and not just because they taste delicious. If you suffer from hay fever or heat rash then red onions should be an integral ingredient of your summer diet. They contain high levels of quercetin, a natural antihistamine which can calm any adverse reactions.

Warmer temperatures make it harder to keep food fresh, especially meat left outside while it waits for its turn on the barbecue. Rates in food-borne illnesses peak in summer, so eating bio yoghurt will pump your gut full of friendly bacteria, thus reducing the risk of food poisoning.

Purple sprouting broccoli contains the antioxidant sulphoraphane which protects the body from cancer, heart disease, diabetes and osteoporosis. Purple sprouting is also full of vitamins A and C, iron, calcium and fibre.

When we perspire, our body's iron supply is depleted, which leaves us vulnerable to fatigue. Watercress is a rich source of iron, so pile it high on your fresh summer salads. For budding gardeners, it is also easy to grow your own supply at home.

Barbecues dont have to be unhealthy, swapping burgers and hotdogs for protein rich chicken and seafood and grilled vegetables reduces the fat and calorie content dramatically.
But burnt sausages and other meats raise the risk of cancer, so coat them in marinades made with spices, olive oil and citrus fruits, which are thought to have anti carcinogenic qualities

It is essential to keep your fluid levels topped up during the summer to replace what you lose through perspiration. Fresh summer fruits such as berries and melon are not just packed full of vital vitamins and minerals, they are also made up mostly of water, which makes them the nearperfect summer breakfast.

Asparagus is rich in folate which improves cardiovascular health, and potassium which boosts our energy levels. Asparagus also contains inulin, another compound which is thought to promote good bacteria in the gut.

If the hot weather causes?you to overheat, then switch from regular tea or coffee to peppermint or, even better, fresh mint tea.
It is known to aid digestion but, more importantly, has a cooling effect on the body, helping you to stay cool when the sun shines. Mint is also fantastic in salads or sprinkled over meat and fish dishes.

Where would we be without bananas? A near perfect snack, bananas not only satisfy cravings for sweet foods (remember your summer diet should teach you good habits that last throughout the seasons), they are also one of the best sources of potassium, which experts say helps to regulate fluid lost when we sweat.

While frozen peas are still fantastically healthy, there are few things more enjoyable in summer than buying fresh peas still in their pods and shelling them yourself, ready for cooking.
Peas contain vitamin K which is good for bone health, folic acid and vitamin B6 which are beneficial for your heart and, finally, iron and B vitamins which help to combat fatigue. Bon apptit!