Summer must-have, or what to introduce to your holiday menu
The warmest season of the year has officially come, i.e. summer. On this occasion, we would like to introduce and briefly describe our must-have food products for this season, which will surely help you weather the coming heat wave.
Watermelon
A characteristic fruit with red flesh, black seeds and green hard skin – watermelon is undoubtedly one of the holiday symbols. It is characterized not only by a delicious taste, but also by a high water content, which accounts for about 92% of its weight. This, of course, affects the quenching of thirst on hot days. The rest of the fruit consists of many health-promoting ingredients, including:
- lycopene, belonging to the group of carotenoids – characterized by strong antioxidant properties, has a prophylactic effect on many civilization diseases (atherosclerosis, dyslipidemia, ischemic heart disease, infarction, stroke and diabetes), neurodegenerative diseases, infertility, rheumatoid arthritis and some cancers (especially breast, cervical, prostate, lung and melanoma). In addition, lycopene slows down the aging process of the skin;
- citrulline, i.e. a chemical compound belonging to the group of non-protein amino acids. It takes part in the conversion of ammonia harmful to the body into safe urea, as well as in the expansion of blood vessels, which improves blood flow and oxygenation of tissues. Interestingly, citrulline was first discovered in watermelon and it derives its name from its Latin name Citrullus vulgaris;
- fiber, which has a positive effect on the functioning of the intestines and the microbiome;
- vitamins: A, C, E and group B;
- mineral salts: phosphorus, magnesium, calcium, iron.
In addition to eating the traditional “triangles” of watermelon, it is worth trying a different way of serving this fruit this summer – for example, dice it, freeze it and use it as an addition to drinks.
Broad bean
Representative of legumes, enjoying unflagging interest every year during the holiday season. What’s more, as shown by various statistics over the past decade, an upward trend in the consumption of this seed can be observed. Why is broad beans so popular? Not only is it a delicious symbol of summer, but also a very healthy product. Like all legume seeds, it is characterized by a high protein content, which is why people on vegetarian and vegan diets are particularly eager to reach for it.
Cucumbers
A green vegetable exceptionally appreciated in our country – it is estimated that the average Pole consumes over 6 kg of this product annually (data from 2014). Like the watermelon described above, cucumber also has a significant water content, which is 95% of its weight on average, so it can quench your thirst. The nutritional value of cucumbers is not high, but due to the content of alkaline (alkaline) compounds, it deacidifies the body. In its composition, it contains small amounts of vitamins and minerals, and also substances of cucurbitacinwhich has anti-inflammatory, antibacterial and antifungal properties, as well as cholagogue. It is worth introducing cucumber as an addition to salads, cold soup or as a separate snack.
Berries
It is an extremely interesting group of fruit which, due to the high content of nutrients and bioactive compounds, and thus a number of health-promoting properties, belongs to the category of so-called “superfoods”.
Berries are an excellent source of antioxidants, such as vitamin C and polyphenols (including resveratrol, ellagic acid, flavonoids, anthocyanins), which show anti-inflammatory, anti-cancer, anti-aging, and preventive effects of many civilization diseases (obesity, diabetes, hypercholesterolemia, insulin resistance, hypertension, atherosclerosis) but also increasing immunity and reducing oxidative stress. In addition, berries contain a lot dietary fiber, which has a positive effect on intestinal peristalsis, reduces the feeling of hunger and reduces the risk of kidney stones and colon cancer.
Berries are a group represented by many representatives, among which everyone will surely find something for themselves. They include, but are not limited to:
- strawberries;
- raspberries;
- American blueberries;
- berries;
- wild strawberries;
- currants;
- gooseberry;
- blackberries.
They can be smuggled into the diet in many ways, be it in the form of sweet: smoothies, addition to salad or porridge, or as part of savory dishes.
Tomatoes
Cocktail, raspberry, cherry, buffalo heart – the tomato is the vegetable that certainly has a multitude of varieties. Although nowadays you can easily buy tomatoes at any time of the year, they are undoubtedly the tastiest in summer. In addition to taste, they provide the body with many valuable ingredients. One of them is mentioned by the way lycopene, which is a representative of carotenoids. Another substance is beta carotene, i.e. a precursor of vitamin A, showing an antioxidant effect. Tomato fruits are also an extremely valuable source vitamins, mainly those soluble in water: C, B1, B3, B3, B5, B7 and folates. Of the fat-soluble vitamins, the tomato contains vitamin K. As for Tomatoes are an excellent source of minerals – this element has a preventive effect on cardiovascular diseases and hypertension.
Water
During this period, you should of course not forget to drink water, which should be consumed about 30 ml for every kilogram of body weight (i.e. a person weighing 70 kg should drink 2.1 l of water). Water is an essential element for life, so in the summer, where people lose it with sweat due to hot weather, you need to take care of an adequate level of hydration.
It is only a per mille of what summer has to offer culinary. There are still many typical products for this season, so it is worth taking advantage of the seasonality and looking for new flavors.
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