10 Best Summer Vegetables You Must Add In Your Diet

10 Best Summer Vegetables You Must Add In Your Diet. After a long chilly winter season, summer is the time to bask in the glory of the warm temperatures. Beach getaways, idyllic vacations, fishing, boating, strolling in your flip-flops by the lakeside, or splashing in the pool, summer is all about staying outdoors. As your body gravitates towards the heat and humidity of the scorching summers, profuse sweating can drain your energy levels to a minimal. Warm temperatures can increase the risk of dehydration as your body loses a major portion of fluids, vitamins, and minerals through sweat. A quick fix to this is consuming local seasonal produce of fruits and vegetables throughout the season. Drinking more water, eating refreshing vegetables and fruits help a lot in summer to keep the energy levels up. There is an upsurge of fresh fruits and vegetables in the local markets during the summertime. Loaded with a high percentage of water, vitamins, and minerals, summer harvest can help you steer clear of the risks steamrolled by the rising mercury levels. While a slight inclination towards warmer temperatures makes summer a blessing, the heat and humidity that come along can up your risks of being struck by the season's curse. A recourse to foods to keep your body cool and hydrated is the plan you need to work on. Incorporating your diet with foods that are abundant in nutrients and offer a boost in your fluid, vitamin, and mineral levels can help you enjoy the summer months most without being down with a bout of dehydration or heatstroke. In this video there are 10 such vegetables to jazz up your energy levels during the summer. Number 10. Dark Leafy Veggies. Looking for suitable vegetables to eat in summer? Try on dark leafy vegetables, especially the raw spinach and kale salads. They are known to provide protection against the heat of the sun. These leafy greens are also known to reduce inflammation and detoxify the body. You can also add some spinach leaves to your smoothies to keep the healthy factor intact. You can also add these leafy veggies to your favorite sandwiches or wraps. Number 9. Onions. You may get surprised to know that onions too provide cooling properties. Eating them raw may ruin your taste, hence mija it with lemon and salt and prepare salads. Another way to eat onion is by adding it in your vegetables, curries and raita. The red onions are loaded with quercetin, which is considered as a natural anti-allergen. Adding onion to your daily diet also helps in protecting you against the sunstroke. Onions have one of the highest concentrations of antioxidants. In addition, they have also shown to have anti-bacterial, anti-inflammatory, and anti-allergic properties. As such, onions are associated with a reduction in risk for several cancers, including those affecting the liver and colon, as well as heart disease and diabetes. If you're thinking of trading in your regular white onion for a shallot, choose those that are firm and appear dry. Number 8. Asparagus. Asparagus is one of the first plants to signal that spring has arrived. It is also one of the only few perennial vegetables, meaning that its tender spears grow year after year. Asparagus is a nutritionally well-balanced vegetable and provides various health benefits. In fact, asparagus is an exceptionally great source of folate, an essential nutrient for reproductive health. Also, other nutrients such as vitamin C, zinc, and antioxidants neutralize harmful free radicals that contribute to oxidative stress, improving your immune system. The high concentration of insoluble fiber in asparagus helps digestion by adding bulk to stool, making it softer and easier to pass through your intestines. Moreover, asparagus can serve as a natural diuretic. This helps rid the body of excess fluid, salt, and toxins in kidneys. Number 7. Eggplants. Eggplants are a great food to lose weight, manage diabetes, reduce stress and prevent cancer. Although many think eggplants are a vegetable, botanically an eggplant is a berry. The best time to eat an eggplant during the summer would be between July and August. Number 6. Okra. Mostly grown in hot climates, okra is a green, finger-shaped vegetable rich in fiber, vitamin K, and folate. Okra has various culinary uses, too. Enjoy it as a side dish, mix into salads, or use as a thickener. Number 5. Sweet corn. Sweet corn is definitely one of the top vegetables of summer. Corn loses its natural sweetness with every minute after it's been picked, so freshness is key for the best corn-on-the-cob experience. Look for fresh, bright, moist cut ends and plump, full kernels with you buy sweet corn. Once you get corn home, you can store it loosely wrapped in plastic in the fridge until you're ready to cook it but be warned, the sooner you use it, the sweeter it will be. Boiled or steamed corn on the cob might be the most popular way to cook sweet corn, but throwing it on the grill is an excellent option, too. Number 4. Pumpkin. With over 40 varieties, pumpkins are a popular vegetable all over the globe, for good reasons. In India, this sweet vegetable is often a savory side dish and serves as an accompaniment to chapatis. They can also be incorporated into sweet dishes like pumpkin kheer. Pumpkins are very rich in vitamin A that strengthens your immune system to fend off diseases. Additionally, pumpkins are a good source of the antioxidant, beta-carotene, which helps you combat heart disease and keeps your body temperature cool. Number 3. Bitter Gourd. An unsung hero, the bitter gourd may not be on anyone's favorite list, but it should be, considering its health benefits. Historically, bitter gourd juice has been used as a popular home remedy to treat various ailments of the stomach and heart. Don't let the bitter taste of this vegetable put you off. It's loaded with nutrients such as calcium, vitamin C, iron and potassium. It aids digestion and regulates blood sugar, which in turn, helps the body tackle the hot weather. Number 2. Cucumbers. One of the most popular vegetables during summer times, cucumbers are not only nutritious but also versatile. Most often, they are consumed raw in the form of salads, or as part of beverages. Some varieties of cucumbers are added in curries like rasam. Cucumbers have a high water content, which makes them perfect for hot days. In addition to this, they are rich in antioxidants, vitamin K and vitamin C. They are 96% water and serve as a good option to keep yourself hydrated. Number 1. Zucchini. Abundant in antioxidant vitamins C and A and energy-boosting B vitamins, zucchini is a flavorful and creamy textured vegetable that can settle well in many meals. It can perk up your immunity levels, and it contributes towards a sharp eyesight. It is also a source of vitamin K, choline, zinc, dietary fiber, phosphorus, potassium, folate, and magnesium, as well as omega-3 fatty acids. It also helps keep insulin metabolism and blood sugar levels in balance. Add fresh, raw, or stir-fried zucchini to your salads, pastas, and wraps. You can also have baked, stuffed, or sauteed zucchini dishes.