General Health

7 Nutrient-Rich Summer Vegetables To Beat The Heat

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By Apollo 24|7, Published on- 24 April 2023, Updated on - 26 May 2023

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The scorching heat and the rising temperature during summer can be tough on your body. While you may feel tempted to eat an ice cream or drink soda to cool off, incorporating nutrient-rich summer vegetables into your diet can benefit your body in the long run. Veggies such as okra, bottle gourd and spinach are packed with essential nutrients that help regulate body temperature during the hot weather. Here are some of the best vegetables to eat during summer:

1. Cucumbers

Cucumbers are an ideal choice to stay hydrated during the hot summer days. This highly refreshing vegetable with approximately 96% water content can be included in salads or blended into cool drinks to maintain optimal hydration levels. Furthermore, cucumbers are highly suitable for weight management as they are low in calories and contain high amounts of dietary fibre. The nutritional profile of this vegetable includes essential vitamins and minerals such as vitamin C, magnesium, and potassium.

2. Lauki 

Bottle gourd, commonly referred to as Lauki or Calabash, has numerous health benefits. This vegetable can be prepared either in a dry or curry form and is best relished with chapatis. Its abundant water content helps to maintain the body's hydration levels and supports a healthy digestive system. Moreover, bottle gourd contains vital vitamins and minerals like vitamin C, zinc, magnesium, and potassium which help in maintaining the immune system activity, managing blood pressure, and reducing inflammation.

3. Zucchini 

Zucchini, also known as turee, is a multipurpose vegetable that can be incorporated into several delightful summer dishes. Its low-calorie and high-fibre properties make it an excellent option for weight management. Additionally, zucchini contains an abundance of potassium, which regulates blood pressure and prevents muscle cramps. With its high water content, this vegetable can keep the body cool and hydrated throughout the sweltering summer.

4. Parval 

Parval, also referred to as pointed gourd, is a highly nutritious vegetable that is widely consumed in Indian households. It is relished by many when cooked dry or combined with potato and served alongside chapati. This vegetable exhibits anti-ageing characteristics and protects against frequent colds and infections due to its high vitamin C and A levels. Furthermore, parval can reduce cholesterol levels and contains very few calories.

5. Tomatoes

Tomatoes are a valuable summer vegetable that can provide substantial benefits in safeguarding the skin from sun damage. Lycopene, a carotenoid found in tomatoes, protects your skin against both UVA & UVB rays and reduces the chances of experiencing a sunburn. Tomatoes are abundant in vitamin C, which reinforces the immune system and aids in fending off infections. Moreover, their low-calorie and high-water content make them an exceptional choice for boosting hydration levels.

6. Bhindi 

Bhindi, also referred to as okra or lady's finger, is a renowned summertime vegetable. This vegetable is an excellent source of essential nutrients such as vitamin C, folate, and potassium. It significantly aids in maintaining a healthy digestive system, as it is enriched with fibre, thereby preventing constipation. The low glycaemic index of okra regulates blood sugar levels, and the antioxidants safeguard the body against free radicals, which can otherwise cause cell damage and several illnesses.

7. Spinach

Spinach is an excellent addition to any summer diet. This leafy green is low in calories but high in nutrients like vitamins A and C, iron, and folate, which can help regulate blood pressure, support healthy digestion, and boost the immune system. It also has a high water content, which helps keep the body hydrated during the hot summer months. Spinach can be easily incorporated into a variety of summer dishes, including salads, smoothies, and pasta dishes.

Apart from these, several other vegetables can help you beat the heat during the summer season, including eggplant, corn, beans, and peppers. Incorporating these seasonal vegetables into your summer meals keeps your body cool and hydrated and provides various nutrients. So, experiment with these vegetables, and create mouth-watering recipes, while reaping their benefits.

Consult Apollo's Expert Doctors


Medically reviewed by Dr Sonia Bhatt.


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