10 best fruits and vegetables for cooling down in the summer.

Here are some types of vegetables.cool downThe body is rich in vitamins during the summer:

1. Cucumbers help cool the body.

As one of the most popular summer vegetables, cucumbers are not only nutritious but also have many benefits. They are commonly consumed raw in salads or as part of a drink.

Cucumbers have a high water content, making them ideal for hot days. Additionally, they are rich in antioxidants, vitamin K, and vitamin C. Composed of 96% water, cucumbers are a great choice for staying hydrated.

According to Dr. Nguyen Duc Quang, former Head of the Experimental Traditional Medicine Department at the Military Traditional Medicine Hospital, people with weak spleen and stomach should limit their consumption. People with kidney deficiency and cold skin should avoid eating it.

2. Tomatoes

Tomatoes are commonly consumed raw in salads and juices, sauces, soups, etc. Tomatoes are a great way to stay hydrated, as 94-95% of a tomato is water. They are also rich in antioxidants like lycopene and are an excellent source of vitamins (C and K), potassium, and calcium.

Note that, according to a report published by the U.S. Department of Health and Human Services, people with advanced chronic kidney disease should limit their intake of potassium – a mineral found in abundance in tomatoes.

Additionally, people with gout should limit their consumption of tomatoes because gout is caused by a disorder in purine metabolism, which increases uric acid in the blood. Tomatoes, on the other hand, contain a relatively high amount of purines.

3. Gourd, a cooling food.

Gourd can be used not only in soups, boiled dishes, and stir-fries, but also in salads. Besides its high water content, gourd is also rich in calcium, which is good for bones and the stomach, helps lower high cholesterol, and regulates blood sugar levels.

According to Dr. Nguyen Trong Hung from the National Institute of Nutrition, 100g of gourd contains: 95% water, 25% phosphorus, 21% calcium, 2.9% carbohydrates, 0.5% protein, 1% cellulose, 0.2mg iron, and vitamins: 0.02mg caroten, 0.03mg vitamin B2, 0.40mg vitamin PP, 12mg vitamin C, and 0.02mg vitamin B1.

Composed of over 90% water, gourds can easily meet the body's water needs, making them a very effective cooling food during the summer.

Note that while squash is cooling and delicious, it shouldn't be consumed in excessive amounts. It's best not to eat squash more than three times a week and to eat a variety of other vegetables to ensure your body receives a rich supply of vitamins and nutrients. Because squash is considered "cold" in nature, those with stomach chills or bloating should avoid eating it.

4. Eggplant

Eggplant can be prepared into many delicious dishes such as braised eggplant, stir-fried eggplant, crispy fried eggplant, grilled eggplant with scallions and butter... Eggplant is rich in fiber, which is essential for gut health. In addition, eggplant also contains flavonoids, vitamins and potassium... all of which contribute to overall health.

However, according to Dr. Le Thanh Hai, Director of the Thua Thien Hue Provincial Lung Hospital, caution should be exercised when eating eggplant if you have kidney disease or gallstones, as eggplant contains a certain amount of oxalate.

5. Pumpkin

With over 40 varieties, pumpkin is a popular vegetable worldwide. Pumpkins can be boiled, stir-fried, used in soups, or in desserts, and they all taste delicious.

Pumpkins are rich in vitamin A, which helps boost the immune system to fight off disease. Additionally, pumpkins are a good source of the antioxidant beta-carotene, which helps reduce the risk of heart disease and keeps the body temperature cool.

Dr. Nguyen Trong Hung, from the National Institute of Nutrition, noted that one should not eat too much pumpkin at once because its high fiber content can cause bloating and digestive disorders.

6. Bitter gourd

Many people dislike or cannot eat bitter melon, but in reality, bitter melon offers many health benefits, especially as an effective cooling food. Bitter melon can be used to make juice, boiled, stir-fried, or eaten in salads.

Don't let the bitterness of this vegetable bother you, as it's packed with nutrients like calcium, vitamin C, iron, and potassium. Bitter gourd aids digestion and regulates blood sugar levels, helping the body cope with hot weather.

According to Dr. Vu Duy Thanh, from the Traditional Medicine Department of Nong Cong District General Hospital, Thanh Hoa province, people with weak and cold spleen and stomach should not eat too much bitter melon.

7. Leafy green vegetables

Spinach, amaranth leaves, and mint are just a few examples of leafy green vegetables that are good for the body, especially in the summer. These are versatile ingredients in the kitchen and can be used in salads or soups to suit various tastes.

Leafy green vegetables (the darker the better) are excellent sources of minerals like iron and calcium. They're great for summer because they're high in water, rich in folate, and very easy on the stomach.

Note that you shouldn't eat spinach continuously or in excessive amounts because it contains a high amount of oxalic acid, which can easily affect kidney function.

Amaranth is high in protein, but according to general practitioner Bui Dac Sang (Vietnam Academy of Science and Technology, Hanoi Traditional Medicine Association), some groups of people should not eat amaranth: those with a cold constitution, those with chronic diarrhea, those with loose stools, those with kidney stones, rheumatoid arthritis, and gout.

8. Bell peppers

There are many varieties of bell peppers—green, red, and yellow—which not only add flavor to dishes but also offer numerous health benefits. Bell peppers are packed with nutrients like vitamin C and other antioxidants, making them an essential addition to a summer diet.

The abundant vitamin C acts as an antioxidant, and bell peppers are rich in phytochemicals, including phenolics, flavonoids, and carotenoids, which possess powerful antioxidant properties. Antioxidants help protect against free radicals that damage DNA. Bell peppers also contain many amino acids essential for numerous bodily functions, including food breakdown, tissue repair, and growth.

Consuming bell peppers in moderation will not cause side effects, but they may cause allergies in some people.

9. Mung beans

Mung beans are a popular addition to various weight-loss diets due to their low calorie content. They are also one of the most readily available vegetables on the market as they are grown year-round.

Mung beans are ideal for cooling down in the summer. They are not only light but also rich in fiber, which improves digestion. They are also rich in vitamin K, essential for good bone health, and contain nutrients such as protein, iron, zinc, and antioxidants.

Note that, as with any food, some people are allergic to green beans and other legumes.

10. Carrots

Carrots can be eaten raw, used in soups, stews, stir-fries, or juiced, and this delicious root vegetable is packed with essential nutrients for the body.

Carrots are great because they are packed with vitamins, minerals, and antioxidants that support immunity; aid heart, kidney, and liver health; and provide other health benefits, making them a wonderful addition to any diet.

Note that in severe cases, consuming excessive amounts of beta-carotene from carrots can render vitamin A inactive and affect vision, bones, skin, metabolism, or the immune system.

Too much beta-carotene can also cause problems for people who cannot convert it into vitamin A, such as those with hypothyroidism.