What are the best food supplements to take in summer?
As the high temperature in summer continues, how to regulate the body through diet has become a hot topic across the Internet. In the past 10 days, discussions about summer dietary supplements have mainly focused on clearing away heat and relieving summer heat, replenishing water and nourishing the stomach, and enhancing immunity. This article will combine hot topics on the Internet to recommend ingredients suitable for summer supplements, and attach detailed data for reference.
1. Top 5 hot topics on summer food supplements on the Internet
| Ranking | Topic keywords | Search volume (10,000) | Main discussion platform |
|---|---|---|---|
| 1 | Summer heat-clearing and relieving foods | 128.5 | Weibo, Xiaohongshu |
| 2 | Dog Day Health Recipes | 96.2 | Douyin, Bilibili |
| 3 | Summer hydrating fruits | 85.7 | Zhihu, Toutiao |
| 4 | Bitter food health | 72.3 | WeChat public account |
| 5 | summer protein supplement | 63.8 | Baidu knows |
2. Recommendations for must-eat food supplements in summer
According to the recommendations of nutrition experts and traditional Chinese medicine, dietary supplements in summer should follow the principle of "clearing heat without damaging yang, removing dampness without damaging yin". The following are high-quality food supplement choices for summer that have been verified by data from the entire network:
| Category | Recommended ingredients | Main functions | Best way to eat |
|---|---|---|---|
| Melons | Bitter melon, winter melon, loofah | Clear away heat, relieve heat, diuretic and detoxify | Stir-fry/soup |
| fruit | Watermelon, lychee, bayberry | Replenish water, cool down, produce body fluid and quench thirst | Fresh food/juice |
| protein | Duck, fish, mung beans | Supplement high-quality protein without getting angry | Steam/Stew |
| Medicinal diet | Lotus seeds, lilies, barley | Strengthen the spleen, remove dampness, soothe the mind and nourish the heart | Cook porridge/dessert |
3. Nutritional combination guide for summer food supplements
Scientific combination can make food supplements more effective with half the effort. According to the recommendations of nutritionists, the daily diet in summer should include the following nutrient ratios:
| Nutrients | Recommended intake | best food source | Things to note |
|---|---|---|---|
| Moisture | 2000-3000ml/day | Soup, fruit, tea | Supplement small amounts frequently |
| Vitamin C | 100-200mg/day | Kiwi, orange, tomato | Avoid cooking at high temperatures |
| Potassium | 2000mg/day | Bananas, potatoes, kelp | Excessive sweating requires increased |
| High quality protein | 60-80g/day | Fish, soy products, eggs | Choose low-fat options |
4. Three major misunderstandings about dietary supplements in summer
According to the analysis of discussion data across the Internet, there are the following common misunderstandings about summer dietary supplements that need to be avoided:
1.Excessive greed for coolness: Although iced food can cool down quickly, it will damage the Yang Qi of the spleen and stomach. It is recommended to choose food at room temperature or slightly lower than body temperature.
2.Don't eat meat at all: Protein intake still needs to be ensured in summer, and you can choose duck meat, fish, etc. with low fat content.
3.Blindly endure hardship: Although bitter food has heat-clearing effect, people with weak constitution should not consume it in excess.
5. Food supplement recipe reference for one week in summer
Combining the most popular recipes on the Internet, we recommend the following summer health care plans:
| week | breakfast | lunch | dinner |
|---|---|---|---|
| Monday | Mung bean porridge + cold cucumber | Steamed Fish + Bitter Melon Scrambled Egg | Winter melon and pork ribs soup + multigrain rice |
| Tuesday | Oat milk + fruit salad | Cold noodles + shredded chicken + vegetables | Stir-fried shrimps with loofah + millet porridge |
| wednesday | Lily lotus seed soup + whole wheat bread | Tomato Beef Soup + Brown Rice | Cold fungus + barley water |
The key to food supplementation in summer is to adapt to the characteristics of the season, choose fresh seasonal ingredients, and pay attention to balanced nutrition. Through scientific dietary conditioning, it can not only relieve the discomfort caused by heat in summer, but also lay a good foundation for health in autumn and winter. It is recommended that the dietary supplement program be appropriately adjusted according to personal physical characteristics. If you have special health conditions, please consult a professional physician.
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