Some tips for eating well in summer

Proposed by Estelle Marty, micronutritionist

🌡️ How to eat when the weather is hot ?

In hot weather, diet and hydration can help the body to maintain the body’s core temperature; this is « thermoregulation ». 

Adapting your diet by choosing foods that are rich in water, easy to digest, or raw but also cooked vegetables, is a good idea! Fruits and vegetables have both protective and specific antioxidants properties, that’s why it’s important to varied colors! Light meals based on vegetables, seafood, fishes, and white meat go well in hot weather. Fruits and yogurt finish things off with a flourish for our intestinal flora. Conversely, fats and carbohydrates with a high glycemic index should be consumed in moderation because they contribute to increase body temperature.

😎 What should we eat to protect the skin and our cells from the oxidative action of UV rays?

Stock up on vitamins, minerals, and antioxidants in our plates:

• Vegetable/animal Vitamin A: 
  • melon, apricot, yellow peach, tomatoes (in salad and in sauces), broccoli, green beans, etc.
  • cod liver, butter, cheese, etc.

• Vitamin C: strawberry, citrus fruits, red fruits, red and yellow pepper, etc.
• Vitamin E: Olive oil, rapeseed oil, almond, etc.
• Zinc: Oyster, beef, eggs, wheat germ, rye bread, etc.
• Selenium: Seafood, fish, rabbit, egg, Brazil nut, etc.

Vitamin E works in synergy with vitamin C, selenium, and zinc to give an optimal antioxidant effect.

🌞 Eat omega-3 daily, they protect cells attacked by free radicals from the sun.

That’s salads period that can be seasoned with oil from rapeseed; linseed, camelina, walnut, and garnished with chia seeds…, as well as plancha of fatty fish or Bleu-Blanc-Coeur meats (contain more Omega-3 than standard products).

Meats and fish and cold seafood with mayonnaise made with Bleu-Blanc-Cœur eggs and rapeseed oil will go well with vegetables dishes.

💦 Drink water to avoid dehydration

One and a half to two liters regularly throughout the day. You should drink before you feel thirsty because thirst indicates the onset of dehydration.

Think of herbal tea mixes instead of soda (peppermint and verbena leaves, citrus zest in sparkling water).

Consume foods rich in water such as melon, watermelon, peach, cucumber, tomato, zucchini, etc.