The scorching summer heat can easily lead to dehydration, causing fatigue, sluggishness, and a weakened immune system. Master, Doctor Nguyen Anh Duy Tung, specializing in nutrition and dietetics at Tam Anh General Clinic District 7, advises that alongside adequate hydration, a proper diet can help cool the body, maintain physical well-being, and mitigate heat-related health issues.

Orange

Oranges are packed with water and vitamin C, aiding rehydration and boosting immunity during hot weather. Their potassium content helps balance electrolytes, maintaining stable cardiovascular and nervous system function as temperatures rise. The naturally sweet and sour flavor stimulates appetite and reduces feelings of fatigue.

Watermelon

Watermelon's fiber, vitamins A, C, and magnesium strengthen immunity, balance electrolytes, and alleviate heat-induced fatigue. Its low calorie count also makes it suitable for weight management. However, individuals with diabetes should consult a doctor before consumption to avoid blood sugar spikes.

Cantaloupe

Cantaloupe, rich in water, vitamins C and A, potassium, fiber, and various essential micronutrients, effectively cools and rehydrates the body during summer. It also contains antioxidants like polyphenols, quercetin, phytoene, and zeaxanthin, which boost immunity, slow aging, and protect the eye's retina from sun damage.

Pineapples and oranges, rich in vitamins and minerals, help boost the body's immunity in summer. Photo: Bui Thuy

Pineapple

Pineapple contains the enzyme bromelain, which aids digestion and reduces bloating and fatigue in hot weather. This fruit is also rich in vitamin C, potassium, and fiber, while being low in fat, supporting immunity without contributing to uncontrolled weight gain.

Mango

Mangoes contain beta-carotene, a precursor to vitamin A, which enhances vision and supports the immune system. The enzyme amylase in mangoes aids in micronutrient absorption and more efficient starch digestion during sweltering conditions.

Dragon fruit

Dragon fruit is low in calories and rich in fiber, vitamin C, and antioxidants such as betalain, offering cooling benefits and supporting metabolism in hot weather. It also helps stabilize blood sugar, aids digestion, promotes cardiovascular health, and combats pathogens during intense sunshine.

Tomato

Tomatoes are packed with vitamins C, A, K, and antioxidants like lycopene and beta-carotene, all of which boost immunity. Essential minerals such as potassium, magnesium, and zinc help cool the body and maintain electrolyte balance. They can be eaten raw, used in salads, or juiced.

Doctor Duy Tung advises maintaining a balanced diet tailored to individual needs and health. He recommends thoroughly washing fruits, consuming them in moderation, and avoiding eating them immediately after main meals to prevent bloating and indigestion. During hot weather, if symptoms like prolonged fatigue, dizziness, dry skin, or suspected heatstroke occur, seek medical attention for examination.

Quoc An