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Food and Nutrition Topics..

You are here : home > Food and Nutrition > Eat Healthy Eat Right > Summer Foods for Children

Summer Foods for Children

summer foods
Do you want to help your kids beat the summer heat? Here are a few foods ideal for consuming during summer.

Summer is great for swimming and drenching yourself with buckets of water. It is also the time when children demand ice-creams and juices. Here are a few summer foods which are good for your child. Read these tips and make the most of summer.


Fruits like watermelon are great for keeping the body cool during summer. Watermelon is 92% water based and like the name says it’s a melon mostly made up of water. It contains electrolytes which keep the body hydrated and releases energy. It also helps to flush out toxins from the body. Watermelons are rich in Vitamin A which helps to protect the eyes. This refreshing fruit keeps the body hydrated and is a good source of dietary fibre. Hence, do not forget to give your child this wonderful summer fruit.

Water Based Vegetables

Some vegetables are high in water content which makes them beneficial for summer. Examples of vegetables high in water content include gourds, cucumber, zucchini, capsicum, radish and lettuce. Along with nourishing the body, they help to keep it hydrated. You can make smoothies for your children by mixing fruits and vegetables. Do you know even spinach contains 92% water content and lettuce is 96% water. These water based vegetables are rich in vitamins and minerals.

Bael Fruit

Popularly known as Bael in northern India, this fantastic fruit is no less than heaven. Bael or wood apple juice is great for summer. Highly effective against sunstrokes and other summer related health issues, this fruit is refreshing and tasty. Its anti-viral, anti-fungal and anti-microbial properties ensure that your kid remains protected from various infections. High in protein, include bael fruit in your child’s diet to give him or her, a much needed boost of energy.


You can make some wonderful salads during summer. Citrus fruits like lemons, oranges and grape-fruits have high water content and they are delicious. Rich in Vitamin C and antioxidants, they protect your child from falling sick. You can add some masala and make a delicious fruit salad. Try experimenting and feeding your child some light salads with fruits or veggies. You can also make a sprout salad with Asian dressing on top. There are several other salad options like green mango and papaya salad as well which are tasty and good for the summer.


Cucumber is a great vegetable which cools the body and even keeps your skin moisturized. This vegetable contains vitamin C and caffeic acid which soothes skin irritations and reduces inflammation. The anti-inflammatory compounds also help to release the toxins from human body. This low calorie vegetable cures dryness, fatigue and burning sensation. It is low in sodium, fat and cholesterol thus making it ideal for consumption. It has very high water content making it perfect for the summer.

Mint Leaves

Mint leaves or pudina has a cooling effect on the body. It aids digestion and also helps to treat an upset stomach. You can add fresh mint leaves to salads or drinks. You can also use it for making chutneys. Its natural soothing properties make it a great healing herb. It offers protection from coughs and colds. The cooling properties in mint leaves make it great especially for those suffering from headaches and migraines during summer. Pudina leaves have proven to be highly effective while treating nausea, bloating and diarrhoea.
Thus, there are several ways to beat the scorching summer heat. Nature has provided ideal foods for the summer whose benefits cannot be missed. If it is difficult to get your child to eat fruits and vegetables, you can prepare some interesting dishes by mixing and matching your child’s favourite ingredients. Thus, stay cool and hydrated this summer by consuming the above mentioned foods. Beat the summer heat in a natural manner!

What kind of food should be included in the diet of children during summer? Which foods should be avoided by children during summers? How to keep children healthy during summers? Discuss here.

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