The foods you should (and shouldn’t) eat during a heat wave.

Aragon is aware of Quicksilver. If the weather is the most common topic of conversation in polite conversation, nowadays it crosses the line of the others and everyone is talking about the temperature and the heat wave predicted for the weekend. Most of the community is there orange note -ie of significant risk- and only the southern third in yellow -risk-. High temperatures can affect health, so staying hydrated and maintaining an adequate diet is necessary. “It is often assumed that hydration means drinking any beverage, but that is not the case. The most suitable drink for our body is water, as it does not contain any additives, sugar or calories. It can be tastier cold and with ice.” points out Pilar von Miguel-Etayo, dietician and nutritionist at the Center for Biomedical Research in the Network Physiopathology of Obesity and Nutrition.

Not all foods are recommended in these situations and others are more recommended. Alba Santaliestra, President of the Professional Association of Nutritionists of Aragon, groups the appropriate foods into five groups. “First fruits with high water contentemphasizes Santaliestra. In this sense he counts Watermelon, melon or pineapplealthough he clarifies that any type of fruit would be “valid”.

could also fit “all kinds of salads”. “The reason is that they are fresh dishes, which provide us with a lot of water and allow us to better manage all the potential water losses that we have these days with so much heat,” explains the institution’s president. In the same direction, the nutritionist also assumes that the cold creamsboth vegetables and fruit. “The most classic examples can be Gazpacho, Salmorejo or Vichyssoisebut also one cold melon, cucumber or peach soup”, suggests.

Santaliestra’s recommendation coincides with that of Miguel-Etayo, who gives a detailed list of the fruits and vegetables indicated for these days:

  • Pumpkin: mainly cooked for creams but also used as a possible pizza crust, it contains 96.5 grams of water per 100 grams of edible product.
  • Cucumber: ideal accompaniment for salads, gazpachos or appetizers, 100 grams of cucumbers contain 95.7 grams of water.
  • tomato juice: Great suggestion for appetizers with some salt, oregano and a few drops of olive oil. 100 grams of cucumber contain 95.6 grams of water.
  • guns: We see lamb’s lettuce primarily in lettuces, and this seemingly anhydrous green leafy food is made up of 95.6 grams of water per 100 grams of product.
  • Zucchini: a very adaptable vegetable since we can enjoy it both in creams and as spaghetti or lasagne, even as a hamburger; There are 94.6 grams of water in 100 grams of zucchini.
  • watermelon: They are one of the most refreshing, simple, and easy-to-take fruits for all ages. They provide 94.6 grams of water per 100 grams of watermelon.
  • Raspberries: Both red fruits and berries are rich in anthocyanins, soluble pigments that give them their distinctive purple and red hues. They lower blood pressure, have anti-inflammatory effects, and facilitate vasodilation, thereby helping the body lower its temperature through circulation. In addition, they reduce the oxidative stress associated with internal heat production; They provide 84 grams of water per 100 grams.

To these three questions based on vegetables and fruits, Santaliestra adds canned proteins. “These can be canned fish, e.g Canned tuna, sardines and mackerelbut it would also help a lot canned vegetableswhether canned or canned.” “Lentils, like the rest of the legumes, are the great unknown, since they can be enjoyed in a salad or in simple appetizers, which is a surprising point,” defends the doctor from Miguel- Etayo , also a member of the Genud Group “Growth, Exercise, Nutrition and Development” of the University of Zaragoza, the Aragon Health Research Institute (IIS-Aragon) and the Aragon Agrifood Institute.In lentils, per 100 g lentils, 79.37 g are Water.

De Miguel-Etayo, who has coordinated and developed numerous national and European research studies, adds other products to the list when consuming on the hottest days:

  • almond drink: mainly in people with lactose intolerance in milk, it consists of 97.05 grams of water per 100 grams of the product.
  • semi-skimmed milk: Foods that both children and adults eat every day provide 89.6 grams of water per 100 grams.
  • Mussels and Clams: usually included in one of the main courses of summer, paella. For every 100 grams of the edible part of the mussels, there is 88.8 grams of water.
  • Chili: Sweat, while occasionally annoying, performs a necessary physiological function to regulate body temperature and cool the body through the evaporation of water. It owes its spicy effect to capsaicin, a substance that causes so-called gustatory facial sweating, so that the body produces more sweat on the face than it should, which cools as it evaporates.
  • Hake: Summer is a great ally for the consumption of fish because when we move to coastal areas the product is unbeatable. Each 100 grams of edible hake content corresponds to 86.3 grams of water.

And finally the drink that the President of the Professional Association of Nutritionists of Aragon considers the most suitable Water to which lemon, frozen fruit or aromatic plants are addedincluding either mint or peppermint.

Miguel-Etayo’s doctor is also committed to water and points this out Infusions such as pennyroyal mint, chamomile and tea should be avoided, because they are made from leaves, dried herbs or dried fruits, which are characterized by a diuretic effect that favors the excretion of liquids through the urine. Still, it’s not bad for your health. “At the same time, sugary and unsweetened carbonated or alcoholic beverages promote dehydration and decrease the body’s ability to regulate body temperature,” he adds.

What to avoid during a heat wave?

In the category of foods less suitable for days with high temperatures, there are dishes prepared for a long time, such as: Stews, casseroles or recipes that contain a lot of sauces and spices that are heavier. “You also have to Avoid foods like fried foodsimplying heavier digestion,” emphasizes Alba Santaliestra.

“At the same time, and while it sounds strange, we should avoid very cold foods or liquids.”

“We should cut back on high-calorie foods that can increase our body temperature, such as fats, these days,” agrees Dr. Miguel-Etayo, who has worked in nutritional counseling and assessment for children and adolescents for 13 years. “At the same time, and although it sounds strange – he adds – we must avoid very cold foods or liquids because although at first they give us a feeling of freshness, then our own body will raise the temperature more to counteract the cold effect.. The doctor is exemplary with soft drinks and ice cream. “At the same time animal protein foods such as beef, veal, lamb and pork or fatty fish and whole milk products such as cream, mature cheese, milk and yoghurt,” he considers. For this reason, it is “very important” to comply with the recommended consumption of lean meat and white fish and lean or semi-skimmed dairy products in order to achieve a healthy and sustainable diet all year round.