5 favorite summer dishes

5 favorite summer dishes

As the weather warmed, our appetite and food preferences began to differ. Nutritionist Ayşe Gül Güven has provided a list of foods that provide healthy nutrition, weight loss and cooling during the summer months.

5 favorite summer dishes

Choosing the right diet in the summer months is very important for our health. Nutrition specialist Ayşe Gül Güven, who says: “Include water, vegetables and fruits high in vitamins and minerals in your hot weather plan instead of excessively fatty and sweet foods,” she said, which she recommends consuming regularly.


The 2020-2025 diet guidelines recommend that most adults eat 1.5 to 2.5 cups of fruit a day, depending on their calorie needs. 1 cup of watermelon, which is 92 percent water, covers 14 percent of your daily vitamin C needs and has 45 calories. Thanks to carotenoids, lycopene and cucurbitacin E, it also protects the body from free radical damage. Don’t get lost while eating this fruit, which gives you a feeling of freshness in the summer months. Because if you eat watermelon in moderation, it also helps you lose weight.


Pumpkin, which is rich in carotenoids, increases the moisture and elasticity of the cells and at the same time protects our skin from UV radiation. It lowers LDL (bad) cholesterol. It has a positive effect on blood pressure due to its potassium content. With a water content of up to 95 percent and a soluble fiber structure, it acts on the intestines, helps prevent constipation and ensures weight loss.


Although the amount of fat it contains is low, most of it is Omega-3 fatty acids and this essential fatty acid can only be obtained through food. This vegetable contains the plant ALA form Omega-3. Trace quantities of the EPA form are available. Therefore, it protects cardiovascular health. In addition, it protects cells from alpha-tocopherol and glutathione damage, contributes to beta-carotene eye health, helps them fall asleep with melatonin, and lowers LDL cholesterol through betalain. It also provides weight loss.


It is rich in B vitamins. Thanks to the antioxidant quartzine, it fights both acute and chronic inflammation. Strengthens immunity. Helps remove toxins from the body. 1 ear of boiled corn is about 100 g, 96 calories. Because it is rich in fiber, it satisfies you and ensures weight loss. It can be consumed as a healthy and satisfying gluten-free complex carbohydrate alternative with or between meals.


The positive effects of cherries on blood pressure and heart health have been found thanks to active ingredients such as resveratrol, polyphenols and potassium, which is one of the expected fruits of the summer. It cleanses the body of toxins. A healthy diet can help reduce inflammation and improve sleep.

drink plenty of fluids

In addition to water, which is our essential drink, you can increase your nutritional diversity and fluid consumption with yoghurts, fruit, oatmeal mixes or drinks mixed with cold tea brewed with peaches or strawberries.

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