According to children point of view, the summer season is most wonderful time of year. Usually they spend their time in swimming, trekking, camping and other numerous activities. But, due to excess heat and consumption of packaged foods, preservatives and unhealthy diet everyone suffers from various diseases. You can enjoy the summer season by taking some precaution relating to your diet. Avoid junk foods, increased intake of maximum natural fluids and also avoid intake of carbonated drinks to enjoy the summer. During summer season most of you suffer from health problems such as sun damage, dehydration, heat stroke and other digestive problems. You can overcome these various health ailments by incorporating vegetable and fruits in your daily diet. These super foods contain an abundant source of antioxidant and are especially assigned to fight against diseases. The super foods mentioned below helps you to enhance immunity, reduces risk of heart diseases, cancer and also carries host of health benefits in order to protect and strengthen your system. Hence, include the following foods in your daily diet to enjoy the summer.


1) Water melon:-
It contains almost 92% of water and loaded with essential valuable nutrients such as antioxidants, vitamins and minerals. Consumption of this fruit helps you to keep hydrated during hot summer and also keeps your memory sharp and keeps mood stable. This fruit is favorite among people of all ages. Consumption of this fruit during hot summer is the simplest way in order to overcome the health issues associated with summer.

2) Blueberries:-
The small blueberries contain rich source of antioxidants and also packed with vitamins and minerals. Includes these blueberries in your morning smoothie or combine with other fresh berries for snacks and desserts. Before eating make sure that you have rinse throughout the small blueberries in order to avoid pesticides. Blueberries help to fight against the various types of damages caused by inflammations.

3) Summer squash:-
It is enriched in antioxidant, vitamin C, energy boosting vitamin B and vitamin A . Consumption of summer squash is a good option during summer, since it assists to keep metabolism and blood sugar level in balance. Apart from that, summer squash holds an excellent source of vitamin K, zinc, dietary fiber, phosphorous, potassium, folate, and magnesium and omega-3 fatty acids.

4) Mangoes:-
Readily available mangoes throughout the summer season are extremely beneficial to beat summer heat. This fruit gives extreme soothing and cooling effect to keep you energized during the hot summer days. Mangoes contain an abundant source of vitamin A, C and E which helps to maintain good health. Simply boil unripe mangoes then extract the pulp and mix it in glass of cold water. Add some salt and roasted cumin powder to that mixture. This drink is quite effective in order to heat stroke and exhaustion that take place during summer.

5) Corns:-
A cup of boil corn, corn soup, corn salad is various forms of corn which you can enjoy during hot summer. Since it contain two powerful antioxidant such as lutein and zeaxanthin that plays a crucial role in protecting your skin against harmful UV rays of sun and also brings down the risk of age related macular degeneration. It addition, it includes high content of B-complex group of vitamins that helps to lowers the stress and cholesterol level.

6) Tomatoes:-
Delicious tomatoes are best super foods during summer. One tomato contains approximately 95 per cent of water. It is loaded with essential valuable nutrients such as antioxidants, mineral and vitamins. Hence, these extremely delicious tomatoes are beneficial to keep your body hydrated and also protect your skin from harmful UV rays.

7) Sweet lime:-
The juicy and delicious sweet lime is great option during summer to keep your body hydrated since it contains full of water. This juicy fruit keeps several summer health issues at bay. It contains high content of vitamin C, copper and iron. Hence, effective to reduce the digestive problems, prevents skin hyper pigmentation, reduces black spots, pimples and tan as well which mostly irritates during summer.

8) Coconut water:-
This natural fluid is considered to be purest liquid after water and everyone should drink this healthy fluid during hot summer. People lose substantial amount of water due to perspiration. This natural beverage is extremely beneficial for calorie conscious people as it contains lot fat and cholesterol. This in turn, helps in losing weight and keeps the person fuller for longer period of time. Hence, consumption of this natural beverage during hot summer on an empty stomach is good option to stay hydrated and to protect other organs of body from the effects of excess heat.

9) Avocados:-
This fruit contains significant amount of fiber, vitamin B6, B5, C, K. antioxidants, minerals and B-complex group of vitamins. Besides that, it is rich in monounsaturated fats which reduce the issues of various cardiac diseases. It is said to be perfect food during summer due to all such essential nutrients present in the avocados.

10) Iced green or black tea:-
Moderate consumption of iced green or black tea helps you to keep cool and hydrated during summer. Green tea contains more antioxidant as compared with black tea. Avoid overconsumption of both teas, as they contains substantial amount of caffeine.

11) Sunflower seeds:-
Sunflower seeds are the simplest way to keep your mouth occupied for long period. In fact is useful to limit the consumption of calorie and healthy food which everyone can enjoy in summer season. The little seeds of sunflower are packed with essential antioxidant, vitamins and minerals.

12) Cucumber:-
It is one of the ideal food during summer as it is loaded with full of water, which in turn keeps your body hydrated, cool and refreshed. The presence of erepsin content in this fruit is extremely beneficial in order to keep the intestinal tract healthy and improves digestive power of person effectively. In addition, consumption of this fruit helps to protect your skin from harmful UV rays, prevent wrinkles and various other health issues associated with summer.