Here are seven fruits and vegetables to consume during a heat wave

Faced with the heat wave that hits Brazil this week, experts recommend paying attention to the body's signals to avoid the damage that can occur on hot days — dehydration, low blood pressure and dry airways, for example.

Dehydration is a major concern for doctors because the human body is made up mostly of water. In adults, the percentage varies from 60% to 70%. And maintaining hydration is essential to regulate body temperature and transport oxygen, nutrients and mineral salts.

“It affects everyone, but mainly the extremes of age — children, especially under three years of age, and the elderly”, explains endocrinologist Ricardo Barroso.

In addition to drinking water, which should be done throughout the day, even before feeling thirsty, another interesting strategy, according to nutritionist Gabriela Cilla, is to invest in fresh foods.

“Eat plenty of fruits that are rich in water, for example, watermelon, strawberries, apples, oranges. And dark green vegetables, like cucumber, cauliflower and broccoli,” she says.

With low caloric value, watermelon is a fruit rich in water, with around 90% of the element in its composition. Furthermore, watermelon has a wide range of vitamins and minerals, such as potassium, magnesium, vitamin A and C.

Present in countless recipes, strawberries are a fruit rich in vitamins C, A, E, B5 and B6. It is also a source of calcium, potassium, iron, selenium and magnesium. Regular apple consumption, combined with a healthy lifestyle, can even reduce the risk of some types of cancer, diabetes and liver problems.

The food has potassium, fiber, as well as antioxidant compounds in its composition — which help fight free radicals and have anti-inflammatory and antiviral action.

Orange is mainly known for its high percentage of vitamin C, which stimulates the immune system and induces greater resistance against infections. Furthermore, the fruit is also rich in calcium, magnesium, phosphorus and potassium.

Cucumber is a vegetable rich in calcium, sodium, potassium, phosphorus, iron, B vitamins and vitamin C. With a neutral flavor, the food can be used in a variety of preparations, from salads to side dishes, such as sunomono, typical of Japanese cuisine.

Can be consumed raw or cooked, cauliflower is rich in fiber, proteins, minerals and antioxidants. It can also be recommended to help digestive functions and intestinal transit.

Very versatile in culinary preparations, broccoli is rich in calcium, phosphorus, potassium and vitamin A, C, E and K — which benefit cognitive functions.

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