Summer has made it to the U.S., there’s no doubt about it. Now is the perfect time for cookouts, swimming in the ocean or lake, ice creams, dinner parties on the patio – all the good things. Summer means long days and balmy nights, and it’s also a great time to focus on your health and wellbeing.
But did you know that certain summer foods can strengthen your immune system while you enjoy the warmer days? It’s the perfect time to boost your immune system before we head into cold and flu season in the cooler months.
Passionate About Nutrition?
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How Heat and Seasonal Changes Affect Immunity
Heat and seasonal change can impact immunity. For instance, overheating can cause heat stroke, which can negatively impact health and immunity. Dehydration, which is also caused by heat exposure, can also wreak havoc on your immune system. Seasonal allergies are also more common in spring and summer, which can cause inflammation.
On the plus side, during the warmer months, people tend to spend more time outdoors, which can be beneficial for well-being due to increased exposure to sunlight and, subsequently, vitamin D production. Vitamin D plays a key role in the body’s immune regulation, enhancing our defenses against pathogens and other nasties.
In contrast, the colder seasons like autumn and winter are associated with a rise in respiratory infections, which is partly due to people spending more time indoors and in close proximity to each other, which facilitates the spread of viruses. Cold air can also dry out the mucous membranes in your nose and throat, weakening their ability to trap and expel pathogens that cause illness.
Shorter days and less sunlight in the cooler months can also lead to reduced vitamin D levels, potentially compromising immune function. Your immune system may also undergo seasonal shifts in gene expression, becoming less responsive to pathogens in colder months, and putting you at greater risk of illness.
Key Summer Produce that Supports Immune Health
There is a variety of fresh summer produce that can support immune health:
Oranges and Other Citrus Fruits
Citrus fruits are great for the immune system because they contain lots of vitamin D, which is known to boost the immune system and help fight off colds and other illnesses. Oranges are high in vitamin C, but you can also eat grapefruits, lemons, or limes if you want to mix things up.
Strawberries, Blueberries, and Acai Berries
Berries like strawberries and blueberries are both high in antioxidants, but acai berries are even better. This delicious fruit contains an antioxidant called anthocyanin that helps fight oxidative stress in the body. It also lowers inflammation and helps to keep the immune system strong.
Spinach and Other Leafy Greens
While your kids may not be a fan, spinach is truly a superfood you can’t afford to ignore.
Great in summer, spinach contains vitamins A and C, lots of fiber, magnesium, and many more nutrients to help you stay healthy and energized.
You can incorporate spinach and other leafy greens, such as kale, into your summer salads and smoothies, or cook it alongside salmon or another protein-packed nutrient source, such as
chicken.
Papaya
Looking for a new superfood fruit to add to your fruit salads this summer? Try papaya, a delicious tropical fruit. Just like citrus, this fruit is rich in vitamin C to help give your immune system a sorely-needed boost. Papaya is also great for your overall health and wellbeing, as it’s high in magnesium, folate, and potassium too.
Tomatoes
A perfect summer fruit, tomatoes offer a wide array of health benefits due to their rich nutrient profile. They include vitamins A, C, and K, as well as the antioxidant lycopene.
These nutrients contribute to improved heart health, reduced cancer risk, boosted immune function, enhanced vision, and better skin health. Tomatoes also support bone health and digestion and can potentially help manage menopausal symptoms.
The Importance of Hydration in Summer
In summer, when the weather is hotter, you’ll dehydrate faster, so staying adequately hydrated is essential. In addition to a healthy diet with the above foods, aim to stay adequately hydrated at all times for optimal immune and physical health.
Water is the best drink for this, and you should drink enough so your urine is clear or a very light yellow colour. Try to avoid sodas, even sugar-free ones, although enjoying one every once in a while is okay in moderation.
Easy Meal Ideas for Summer
Here are some meal ideas for summer, which include some of the foods we’ve discussed:
- A fruit salad with citrus and papaya
- Lean protein, such as salmon or chicken, with a leafy green salad and tomatoes
- A strawberry, blueberry, acai berry and spinach smoothie
- Spinach and lentil dahl with brown rice
- A spinach, lettuce, tomato and cheese sandwich
This article has covered foods you can eat in summer to strengthen your immune system.
We’ve discussed key summer nutrition sources, their benefits, and why staying hydrated is important, as well as sharing some easy meal ideas using these foods.