Turmeric and ginger are two precious spices both for your recipes and for your health. In summer these two exotic ingredients can play a particularly important role in your diet, helping you to overcome the problems caused by the heat and other characteristics of this season.
Europrodotti offers you a series of useful tips and suggestions on how to follow a healthy summer diet and, above all, how to use turmeric and ginger in refreshing and healthy dishes and drinks that will be as appreciated by your palate as by your body.
The fundamental rules for a healthy summer diet
Many people think that summer simply means oppressive heat and scorching sun and that drinking iced drinks and eating ice cream is enough to cope with this season. In reality the effects of summer on body and health go far beyond the risks posed by scorching temperatures and excessive exposure to the sun's rays. Not to mention that the often fizzy, icy drinks we seek relief with are actually the worst way to stay hydrated. Below we explain how the heat is just one of the many health-impacting characteristics of summer and how to best adapt your diet accordingly.
1. Heat and sweating
The organism responds to heat through sweating, a spontaneous thermoregulation mechanism that allows it to maintain its internal temperature around the optimal value of 37°C (98.4°F). However this mechanism leads to the loss of water and with it of precious mineral salts, such as sodium, potassium, and magnesium. If water and salts are not replenished the effects can already be short-term dehydration, fatigue, cramps and drops in blood pressure.
To rehydrate it's recommended to drink at least two liters of water daily, an amount that should naturally be increased in proportion to the physical activity you perform, such as working outdoors or playing sports. Water and minerals can also be replenished by eating fruits, vegetables and light foods like yogurt and fresh cheeses.
Avoid or limit carbonated drinks and fruit juices which cause bloating and contain excess sugar. Also remember that iced drinks are a shock for the stomach and slow digestion.
2. Heat and slow digestion
The body regulates its temperature in response to heat by also shifting blood flow from the digestive organs to the skin. This process leads to slower digestion resulting in feelings of bloating, drowsiness and discomfort.
To aid digestion choose light meals with foods rich in water and low in fat, such as salads, cold legume mixes, cold soups like gazpacho, boiled vegetables, and steamed fish.
Avoid foods high in fat, salt, and sugar, such as fried foods, cured meats, aged cheeses and snacks. These foods slow digestion, raise body temperature and promote dehydration.
3. Sun exposure
Excessive exposure to the sun and its ultraviolet rays can cause sunburn and heatstroke, accelerate dehydration and increase the risk of skin cancer and melanoma.
Sunscreen, protective clothing and limiting your exposure to the sun's rays are the simplest ways to protect your skin. You can also supplement these with a proper diet, particularly you can eat:
- tomatoes, watermelon, papaya and pink grapefruit which contain lycopene, a carotenoid that reduces the risk of sunburn up to 30/50%;
- carrots, sweet potatoes, mangoes and green leafy vegetables, rich in beta-carotene which reduces sensitivity to UV rays;
- grapes and raspberries containing flavonoids and resveratrol, plant compounds that improve skin elasticity, microcirculation and reduce the risk of sunburn and skin cancer.
4. Outdoor activities and travel
Trips, excursions, travel to and from tourist destinations and time zone changes can impact the body's accustomed rhythms. The most common consequences are slowed digestion, dehydration, insomnia and jet lag.
Therefore you need a diet that helps you maintain and restore energy, rehydrate, and promote a healthy sleep/wake cycle.
Before your trip we recommend consuming light, liquid-rich foods, such as fruit, vegetables, and soups. When you travel bring dried fruit, whole-grain crackers and drinkable yogurt, all convenient items to keep in your bag.
Upon arrival try to schedule your meals according to local time zones. To promote sleep eat eggs, chicken or turkey, dairy products and fish for dinner. These foods are rich in tryptophan, an amino-acid that helps regulate mood and sleep.
The summer benefits of turmeric and ginger
Turmeric and ginger are two spices typical of Asian cuisine with strong anti-inflammatory and antioxidant properties, very useful for addressing health problems you may encounter on holiday.
Turmeric in the summer diet
Turmeric (Curcuma longa or Curcuma domestica) is a spice native to India. It is well-known for its cultivation in the Erode municipality in the southern state of Tamil Nadu. Turmeric's characteristic intense yellow color has earned it the nickname of goldenspice and it is a valid alternative to saffron as a coloring agent, although its flavor is more bitter and less delicate.
The most important active ingredient in turmeric is curcumin, an antioxidant and anti-inflammatory polyphenolic compound that provides an important contribution to summer nutrition, in particular:
- it acts as a natural anti-inflammatory. High temperatures can cause water retention and mild inflammation, especially in the joints. Turmeric helps to counteract these conditions by promoting physical balance;
- it aids digestion. As we've explained heat promotes bloating and slows digestion. Turmeric stimulates bile production, facilitating fat digestion and improving nutrient absorption;
- it's a natural detox. Turmeric has hepatoprotective properties that promote liver health, a key organ in cleansing processes often challenged by ice cream, cocktails and summer barbecues.
How to incorporate turmeric into summer foods
Turmeric can be used fresh, grated, or flaked directly onto dishes, or as a seasoning for cooking meat, fish, or vegetable dishes. Some simple uses in your recipes include:
- on mixed salads, mixed legumes or grilled vegetables;
- to marinate chicken and fish, such as salmon or tuna;
- to make sauces by combining it with low-fat yogurt, oil, and lemon;
- as an addition to fruit mixes or smoothies;
- on boiled vegetables, together with parsley and lemon to enhance their flavor.
Finally we suggest you to try the Golden Milk, an Ayurvedic drink that you can easily make at home by boiling soy milk with a teaspoon of turmeric and a pinch of black pepper.
Ginger in the summer diet
Ginger (Zingiber officinale) is a root native to India where it is known as maha aushadhi, or great medicine. This fresh and pungent spice boasts many beneficial virtues: from analgesic and pain-relieving properties to its preventive action against colorectal cancer, from treating diabetes mellitus to its use as an anti-migraine medication. Its benefits as an ingredient in a summer diet are therefore equally numerous:
- it acts as a coolant and tonic. Ginger stimulates light sweating, which helps the body to cool naturally and refreshes the organism;
- it aids digestion and combats nausea. Ginger is known for its ability to relieve nausea and the feeling of heaviness, making it excellent for summer travel or after heavy meals;
- it has an energizing effect. When you feel exhausted or lacking energy in summer ginger can help you to regain energy thanks to its stimulating properties on the nervous and circulatory systems.
How to incorporate ginger into summer foods
Grated or minced fresh ginger can be added at the last minute to dishes to add a spicy note. Its flavor becomes more delicate when ground into a powder during cooking. Here are some suggestions for using it in your kitchen:
- in the preparation of infusions and refreshing drinks;
- as a detox drink, combined with lemon or honey;
- to flavor cold summer soups, such as gazpacho;
- grated to enhance the flavor of fish or meat carpaccio;
- added to fresh fruit salads.
Summer holidays are the opportunity we look forward to all year long to relax and spend happy, carefree moments with friends and family. However don't forget your health and give your body all the attention it deserves. Europrodotti recommends to follow the simple dietary tips outlined in this article, adding the benefits of turmeric and ginger to your dishes.