Summer superfoods: boosting your health and staying hydrated

Superfoods: boosting our health naturally 

The term ‘superfood’ refers to foods that are naturally rich in nutrients and considered beneficial for health and well-being. It is primarily a colloquial term: there is no official scientific definition.

A superfood is generally raw and minimally processed. They provide vitamins, minerals, antioxidants, fibre or essential fatty acids, but with few calories.

Examples include berries (blueberries, strawberries), seeds (chia, flax), colourful vegetables (peppers, tomatoes), seaweed and spices such as turmeric or ginger.

These foods have a number of health advantages, especially when you are living with a chronic illness. Firstly, they are highly nutrient-dense, even in small quantities. Acerola, for example, is much richer in vitamin C than an orange, and bilberry combines several essential vitamins (C, B, E, K). Thanks to their composition, they also provide a natural supply of antioxidants to help protect cells and limit inflammation. Finally, most of them are easy to incorporate into a diet, particularly when appetite is reduced or digestion is more sensitive: they are simple foods, often raw, and do not overload the digestive system.

It is important to remember that superfoods are never a substitute for medical treatment. No single food cures a chronic illness, but if chosen properly, they can complement a varied and balanced diet and help cover certain needs, boost energy and immunity or improve digestion.

How can summer superfoods help people suffering with a chronic condition? 

Summer puts the body to the test: heat, perspiration and fatigue are often more present, especially for people living with a chronic illness.

Dehydration is common, fatigue can worsen and the immune system is put under greater strain.

Certain summer superfoods can help in various ways. They:

• Increase hydration: their high water content helps to keep you hydrated. Watermelon and cucumber, for example, are effective at compensating for dehydration caused by hot weather,
  
• Boost energy and reduce fatigue: these foods, rich in vitamins, minerals and antioxidants (polyphenols, anthocyanins), protect the body against oxidative stress and help maintain energy levels during hot days,
  
• Support for the immune system and improve digestion: soft fibres, vitamins C and A and anti-inflammatory compounds found in berries, peppers or fresh herbs help to protect the immune system and ease the digestion.
  

Of course, these superfoods remain a nutritional supplement, but they provide real support to help you get through the summer.

Which superfoods should you opt for? 

In summer, superfoods that combine hydration, essential nutrients and an anti-inflammatory effect are particularly recommended to support the specific needs of people with chronic illnesses.

Here is a selection of superfoods particularly beneficial for people with chronic conditions, and easy to incorporate into everyday meals:

1. Watermelon 

It is made up of around 91-92% water, providing effective hydration in hot weather. It also contains lycopene, vitamin C, potassium and citrulline to support blood circulation and reduce inflammation.

Tip: 1 to 2 slices a day, in a salad, smoothie or flavoured water.

2. Cucumber 

It contains up to 96% of water, potassium and antioxidants such as caffeic acid, perfect for moisturising and soothing the skin.

Tip: to be consumed raw, in gazpacho or flavoured water.

3. Berries (blackberries, strawberries, raspberries) 

Packed with antioxidants (anthocyanins, flavonoids), fibre and vitamin C, they help to reduce inflammation and support the heart and overall health.

Tip: a handful at breakfast or as a snack.

4. Tomatoes 

They are rich in lycopene, copper, vitamin C and water. Lycopene is renowned for its anti-inflammatory and cardiovascular protective effects.

Recipe tip: gazpacho, salad or roasted tomatoes.

 5. Cherries 

They are rich in antioxidants, vitamin C and potassium, and help reduce joint pain and inflammation.
Perfect as a snack or in plain yoghurt.

6. Melon

It is highly hydrating (~90% water), rich in vitamin C, beta-carotene and potassium. It boosts immunity, hydration and digestion.
Enjoy fresh or in fruity salads.

7. Bell peppers 

One of the best sources of vitamin C, very moisturising and anti-inflammatory, they protect the immune system.
Best to be consumed raw (in dips) or cooked.

8. Seeds (chia, flaxseeds) 

Rich in soft fibres and plant-based omega-3s, they support digestion and reduce inflammation, provided they are well-watered.
Add to yoghurts, smoothies or salads.

How can you easily incorporate superfoods in your daily diet? 

When you live with a chronic illness, fatigue, aches and pains or sensitive digestion can complicate meal preparation, especially in summer. The great thing about summer superfoods is that they are easy to incorporate in everyday meals without long recipes or heavy cooking.

Here are a few easy ideas:

1/ Breakfast filled with vitamins 

Mix fresh berries (strawberries, blueberries, raspberries) into a plain yoghurt. Add a spoonful of ground chia seeds or flax seeds for fibre and omega-3s, making sure you let them swell or eat them with enough liquid to avoid any discomfort. Another option: oatmeal soaked in red fruit, which is satiating and easy to digest.

2/ Hydrating smoothies

Blend watermelon, melon or cucumber with a few mint leaves. Add a few berries for extra antioxidants. Avoid adding too much sugar for a light drink.

3/ Salads

Combine tomatoes, cucumbers, raw peppers and fresh herbs (basil, parsley). Sprinkle with chia seeds or flax seeds. A drizzle of olive oil will add some good fat. Add a little feta or chickpeas for extra protein.

4/ Flavoured water 

Infuse chunks of watermelon, cucumber slices and mint in a jug of chilled water. This will increase your fluid intake while adding a pleasant taste to your water.

To limit fatigue, prepare portions in advance, store in airtight tins and opt for fresh, simple foods.

What should you be aware of if you consume superfoods while on treatment? 

Superfoods, even natural ones, require a few precautions if you are undergoing medical treatment or living with a chronic illness. Some foods, such as grapefruit, turmeric and ginger, can interact with medicines. Before consuming them regularly or in concentrated form, it is always best to seek advice from a doctor or pharmacist.

Summer fruits such as watermelon, cherries and berries contain natural sugars. If you have diabetes, it is best to limit the quantities and choose whole fruits rather than juices, which concentrate more sugar.

Chia seeds and flax seeds, which are very high in fibre, can cause bloating or digestive discomfort if you don't drink enough water at the same time.

Finally, some berries and fresh herbs can cause allergic reactions in sensitive people. It is therefore recommended to introduce them gradually and to keep an eye out for any unusual reactions.

In a nutshell 

In short, summer superfoods are real allies for those living with a chronic illness. Rich in water, vitamins and antioxidants, they provide invaluable support, help us stay hydrated, limit fatigue and naturally boost our immunity. Of course, they can never replace medical treatment, but they do complement a balanced diet.

In summer, the most important thing is to listen to your body, keep things simple and enjoy fresh, colourful products.

Which superfoods do you like to include in your diet?

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Take care!