5 Healthy Summer Foods to Beat the Heat (with recipes)
Healthy Recipes

5 Healthy Summer Foods to Beat the Heat (with recipes)

6 Mins read
cigna-teamAuthorCigna Team

Summer heat may not always be as pleasant as it is portrayed in commercials. In fact, it could be fatal. Heat-related illness occurs when the body is unable to cool itself. When the body cannot produce enough sweat to cool itself down, due to dehydration or other causes, heat exhaustion could happen, which could lead to heat stroke.

Let’s have a look at some foods that help cool down the body.

  • Coconut Water - The cooling properties, together with its minerals and electrolytes, make coconut water a popular refreshing summer drink. It keeps the body hydrated and the skin toned.
  • Watermelon - Being 95% water, watermelon cools and hydrates the body effectively.
  • Cucumber - Cucumber is a wonderful hydrating food and is a great source of nutrients, vitamins A and C, folic acid and fibre.
  • Zucchini - Zucchini is good for both the body and the skin because of its hydrating properties, vitamins A and C, as well as dietary fibre.
  • Bananas - Not only can bananas cool the body, they can also cleanse the intestinal system.

Running short of summer snack ideas? Here are two healthy summer recipes for you to beat the heat!

Arugula & Watermelon Salad

  1. Combine 5 cups arugula, 2 cups cubed seedless watermelon, ⅓ cup feta and ⅓ cup halved and pitted Kalamata olives.
  2. In a separate bowl, combine ¼ cup extra-virgin olive oil, 1 small shallot (chopped), 2 tablespoons sherry vinegar, pinch of salt and black pepper.
  3. When ready to serve, whisk vinaigrette one more time, and drizzle over salad. Toss to combine. Serve immediately.

Mango-Rita Green Smoothie

  1. Blend 2 cups spinach, 1 cup coconut water and 1 orange (peeled).
  2. Add 2 cups chopped mango, 1 cup chopped pineapple, juice of ½ lime and pinch of salt. Blend again. 
  3. Pour into two glasses.  Garnish each with a slice of lime.
  4. Stay cool and enjoy the summer!


  1. Healthline - Heat stroke vs heat exhaustion
  2. Healthifyme - 10 foods will help beat summer heat
  3. Cookie and Kate - Arugula Watermelon Salad Recipe
  4. Cookie and Kate - Mango Pineapple Green Smoothie

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