Finally! The long-awaited summer is here. And with it the heat. Good to bear on the beach, a pain in the office. But you can cool down inside. Cooling foods make it possible.
The temperatures are making us sweat and the season of ice cream, smoothies, cold drinks is open. But what about those days when you're too hot to exercise or eat?
In such cases, there is no other way but to refresh yourself with some delicious cooling foods.
The food people eat cools the body down in summer - or heats it up even more.
Most people drink cool or very cold drinks in the summer. In theory, this is also a good idea. I am hot = I drink something cold. Unfortunately, it does not work that way.
When iced drinks arrive in our stomach, it does not have a cooling effect. On the contrary! Our body must first warm them up so that the general body temperature does not drop too much. It would be best to consume lukewarm drinks so that our organism does not have to become an oven to warm up the cold soda.
If you want to cool down, you can easily add cooling foods to your diet.
Traditional Chinese medicine assigns foods to different categories. One of them is temperature behavior. The thermals of food can go from hot to neutral to cold. However, we are now only interested in the cooling food.
Especially fruit that comes from the tropics or hot regions has a cooling effect on the organism. These include, for example, mangoes and bananas or a pineapple.
What are cooling foods?
Cooling foods are foods that have refreshing properties. The cooling effect is due to water and water-soluble vitamins. These include vitamin C, which helps fight oxidative stress caused by heat.
Heat increases our body's need for refreshment, so cooling foods can help quickly!
Their high water content also ensures that you don't get thirsty and always keep an eye on your water balance. Big bonus: refreshing foods usually contain hardly any calories.
This is what refreshing foods have to do with traditional Chinese medicine (TCM)
Have you ever heard of traditional Chinese medicine? It classifies foods into different groups based on their thermal properties: cold, cool, warm, hot and neutral.
Food is said to have both yin and yang, alternatively known as cold and hot. You need these two sides for your body to function optimally. It is important that they are always balanced.
Yang predominates in the summer. This has an impact on physical and mental performance. You probably know this: heavy legs, lack of concentration and no desire to move. Your Yin now needs support through food.
By using different cooking techniques, you can change the thermal effect of your meals.
- By grilling, sautéing, frying, baking with the addition of alcohol, or using hot spices, you make a dish warmer.
- When blanching and when you use cooling foods raw, you provide cooling after eating, according to TCM.
Now that you know what cooling foods are and their benefits, let's see which ones you should get today.
Let's see what are the best cooling foods for hot days!
16 cooling foods for cooling from the inside
Most people already intuitively reach for cooling food in summer and warming food in winter. But so that you have an overview of what refreshes and what does not, here is the list for cooling foods
1. melon, the ultimate refreshing fruit
The red fruit simply has it all. It reliably supplies us with water and energy in the form of fructose. Perfect as a snack to take to the beach or as a pick-me-up during work. Besides, honestly, who doesn't love watermelons?
Tip: On vacation, just buy a whole melon and take it to the beach. And be sure to take a plastic bag with it. Why? Then you can put the melon in the bag and "sink" the whole thing in the sea. So just fix it with stones, so that the melon lies in the cool water. This way the refreshing snack won't get too hot in the sun.
"Cool as a watermelon". This saying is true! It is not only delicious, but also refreshingly cool!
This fruit consists mainly of water. It has a high water content and contains hardly any fat. Watermelon is delicious when it gets cold and can contain between 92% and 96% of water, depending on the variety!
Watermelons are rich in vitamins A, B, C and K. They also contain some minerals and 4 amino acids. The aphrodisiac properties of watermelon make it perfect for summer days!
If melon alone is too boring for you, you can combine melon pieces with yogurt. Since yogurt also has a cooling effect, this is the ultimate freshness kick. Or you can make Melon a sorbt by pureeing them, adding lemon juice and freezing. Stir every now and then during the freezing process, and you're done.
2. leaf salad, the popular summer food for cooling from the inside.
Many like to reach for a salad in the summer. There are good reasons for this. The low-calorie vegetable has a cooling effect and tastes just great in summer.
In addition, it is prepared in no time and has endless variations. You can take the summer salad to work or picnic without any problems. If you remember to pack the dressing separately so that he does not soak.
Need some inspiration? No problem, look here: Light summer salad recipes
Iceberg lettuce is one of the best cooling foods because it has almost no calories or fats and is low in cholesterol. It is also low in carbohydrates and high in water - 93%to 97% from water! This crunchy vegetable contains minerals such as potassium, calcium and phosphorus.
Iceberg lettuce is useful for many summer recipes because it does not wilt quickly. It can be added to a variety of dishes - sandwiches, salads or as croutons during the grilling season.
3. citrus fruits as cooling food in sour package.
Like all fruits that ripen near the equator, citrus fruits have a cooling effect. This also explains why mineral water with a dash of lemon juice is so popular in summer. Actually quite interesting that cooling foods of all things are exposed to so much sun in their life :)
Homemade lemonade is a hit in the summer. You can decide for yourself whether and how to sweeten it, and it's a great change from the usual fruit juices.
Whether freshly squeezed or cut, citrus fruits are a great way to hydrate and cool off in the summer.
According to TCM, lemons should not be enjoyed in large quantities as a source of vitamin C in winter. But especially in the summer to properly use the energetic effect of the cooling fruit.
From Lemons you can make lemonade yourself - and a healthy version of it!
4. vegetable juice vitamins and refreshment
Vegetable juice is one of the best cooling foods. It contains water, fiber, minerals and antioxidants. Herbs like parsley, cilantro, mint or basil are added for flavor, nutrients and freshness.
Juice helps the body quickly compensate for fluid loss through sweat and maintain fluid balance. It is full of vitamins A, C, B1, B2, B3 and K. Vegetable juice is a great source of fiber, which helps regulate digestion.
It also contains some minerals such as potassium, calcium and magnesium. It's a great idea to stock up on this delicious drink on hot summer days!
5. pineapple, the sweet all-rounder
What can't the pineapple do? It has a refreshing effect, has an extremely high amount of vital substances and besides, it is super for our immune system. Cooling foods list without pineapple simply does not go.
The tropical fruit is a great source of vitamin C and contains magnesium, potassium, iron and zinc, among others. It is good for our brain and brightens our mood. In addition, it can help us lose weight, it helps detoxify.
And not to forget. You can put your sunglasses on a pineapple and take funny photos before you eat it. :)
Pineapple is a great fruit that should land regularly on your grill!
6. tomatoes cool from the inside
A perennial summer favorite is Caprese. And there's a good reason for that, because the Italian starter salad consists of tomatoes and mozzarella. This makes it a soothing snack during the heat.
The tomato or Paradeiser as it is called in Austria, has not only many names, but also many advantages. In addition, there are extremely varied varieties that look really pretty on the plate. Who eats many tomatoes, is certainly also happier. Tomatoes contain, among other things, namely mood-lifting substances.
Tomatoes are much more than just a cooling snack for summer, they are great for their antioxidant properties and water retention.
The red vegetables have a refreshing effect even as a warm soup. Their thermal properties change a little, but still have a refreshing effect on our body.
Try it with stuffed tomatoes with couscous and vegetables!
7. coconut water: cooling food
Coconut water is also a great way to cool off on a hot day.
It is rich in potassium, which helps maintain your body's electrolyte and fluid balance. It also replenishes the fluid lost during exercise, so it can be an ideal drink for athletes or active people.
8. pomegranates are among cooling foods
Pomegranates are rich in vitamin C, which can help boost immunity to diseases caused by oxidative damage from free radicals. Vitamin C is also an antioxidant - it helps neutralize harmful molecules known as free radicals, reducing the risk of heart disease.
Pomegranates are also high in fiber and have no cholesterol at all. They are crunchy, juicy and a great way to beat the summer heat!
The antioxidants contained in pomegranate juice are powerful enough to prevent diseases like cancer and arthritis. You can find a recipe for homemade pomegranate juice here!
9. spinach, the trendy smoothie ingredient that cools
Curtain up for a surprise guest in green: spinach leaves. Spinach has a refreshing effect. It should not be missing from the list of cooling foods. The leafy vegetable has the cooling effect thanks to its bitter substances.
They provide an optimal balance and are very refreshing in the summer heat. Steamed or cold, steamed spinach leaves are the perfect meal in the summertime. If you prefer it cold, you can make a chilled smoothie with green spinach.
Eating a lot of spinach is also good for your eyes. It provides the body with beta-carotene, which is great for clear vision.
The antioxidant substances that spinach also contains even counteract cancer!
However, to get all the benefits it should only be steamed very gently or enjoyed as a smoothie.
Also very tasty: Vegan spinach pesto with walnuts!
10. apple juice sprayed, the classic refreshment in summer
The juice represents the ideal drink for the hot days. It has not only cooling effect, but also isotonic. The nutrients it contains are ideally suited to the human organism.
This makes the juice spritzer ideal for sweaty sports sessions. The juice contains magnesium, potassium, sodium and enough electrolytes and sugar that you could run a marathon with it. Which makes the expensive sports drinks useless.
11. green tea, the tea that can do virtually anything - even cool down
To list cooling foods without green tea would almost be a criminal offense. The detoxifying tea is not only incredibly compatible and healthy, but also wonderfully refreshing in the summer.
The tea is particularly stimulating when enjoyed cool (not too cold) with a dash of lemon.
Tea can be brewed with fruit juices, which makes it even more refreshing than a regular tea! You build yourself with it a homemade iced tea, which is very refreshing.
It contains tannins that have been linked to weight loss and health benefits such as lower cholesterol levels
The caffeine in the tea has been shown to improve mood and reduce fatigue associated with lack of sleep and physical labor
Tea can help protect against heart disease by reducing the risk of high blood pressure, high cholesterol and type 2 diabetes.
12. refreshment on hot days with peppermint
What has long been a tradition in the desert of Morocco, has not yet come through in our climes. Mint tea as a natural and refreshing thirst quencher has it in itself.
Mint contains many vitamins and is actually known as a medicinal plant. As an addition to homemade lemonades and cool green tea, it tastes especially delicious.
If you need a little cooling down in between, you can stir fresh mint leaves into either a green tea or a sugar- and alcohol-free lemonade. The menthol contained in the plant will cool your body temperature and refresh you.
In addition, peppermint stimulates the taste buds and at the same time inhibits the craving for sweets. So you can kill two birds with one stone: sugar only has a lot of calories and heats up your body even more.
13. cucumber to cool? Definitely
It tastes delicious, has few calories and all the more water. In short, it is the perfect summer snack.
Cucumber water with lemon and mint also tastes great and is made very quickly.
Cucumbers contain vitamins K, C and B6, as well as minerals such as calcium, magnesium and potassium. These vitalizing foods can be paired with other fruits (like apples or oranges) to make healthy juice drinks or mixed into smoothies.
Cucumbers also taste great raw as a filling for sandwiches or wraps - or chopped small as a snack. The most refreshing Summer food is cucumber salad with sour cream.
14. yogurt, for internal and external use in heat.
No wonder yogurt can also be smeared on the face or used to soothe a sunburn. It cools not only internally, but also externally.
Lassi is widespread in India. The popular drink consists of half yogurt and half mineral water. To this you then add either cucumber, if you want it spicy, or mango. A really tasty refreshing drink is then created.
15. mango: exotic fresh
The exotic fruit is rich in vitamins A, E, C and potassium, as well as antioxidants such as beta-carotene and lycopene.
Mangoes also contain small amounts of B vitamins (mainly folic acid). They have been shown to help reduce chronic inflammation and are refreshing because of their high water content.
16. fruit smoothies
Several cooling foods can be combined to make a smoothie. Smoothies are a delicious and refreshing way to cool off in the summer heat. They are full of vitamins, minerals and fiber
Fruit smoothies are made by blending fruits with juice, yogurt or milk. The variety of fruits used, along with additives such as honey, can be adapted to your taste preferences and individual
Fruit smoothies are rich in vitamins, especially vitamin C and some B-group vitamins. They also contain secondary plant compounds, such as flavonoids, carotenoids and lycopene - all of which have antioxidant properties that support health.
Our conclusion
With this list, the heat can't really do you any harm. So pack your lunch box and head to the beach. Or to the inflatable pool. Or to the bathtub. Depending on your options. Cooling food tastes awfully delicious :)
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