The 4 Most Important Nutrients to Replenish During Hot Weather.

Introduction: As the weather gets hotter, many people start to experience symptoms like loss of appetite, irritability, fatigue, and insomnia. In fact, these discomforts are not only caused by the hot weather but may also be related to a deficiency of certain nutrients in the body. The Life Times interviewed Zheng Dongming from the Nutrition Department of the Fourth Affiliated Hospital of Harbin Medical University to summarize the most important nutrients to supplement during hot weather.

1. Calcium

Summer heat leads to excessive sweating, which causes a loss of calcium. Calcium deficiency leads to a decrease in various troponin levels, weakening the contractile function of skeletal muscles, and the body will feel weak and tired.

In addition, people with low calcium levels have an over-excited nervous system. Children with calcium deficiency may cry incessantly, while adults with calcium deficiency are prone to irritability, are easily provoked, appear neurotic, find it difficult to control their emotions, and calcium deficiency can also exacerbate insomnia.

Therefore, in the summer, it is important to eat more calcium-rich foods, such as dairy products like milk, yogurt, and cheese, soy products like tofu and dried tofu, as well as green leafy vegetables like bok choy, rapeseed, and celery.

Old Beijing Cheese Roll

2. Zinc

Hot weather and sweating also deplete some zinc. Research shows that zinc is involved in the synthesis of taste bud substances, enhancing taste bud function and promoting appetite, while zinc deficiency in the body can easily lead to loss of appetite.

Zinc deficiency can also affect male sexual function because zinc is a necessary substance for the synthesis of male hormones and also plays a vital role in protecting the prostate.

Zinc-rich foods include aquatic products, red meat, offal, nuts, and whole grains. Oysters are recognized as the food with the highest zinc content, and eating more shellfish and shrimp is the best way to supplement zinc.

3. Protein

In the summer, many people with poor appetites often choose to eat cold dishes, fruits, cold noodles, or congee with pickles, and these foods cannot provide enough protein. Protein is the material basis for the body's immune function. Insufficient intake can affect tissue repair, reduce local immunity of the skin and mucous membranes, easily lead to the reproduction and spread of pathogens, and lower the body's ability to resist infection.

Therefore, in the summer, it is important to eat some foods rich in high-quality protein, such as fish, lean meat, tofu, eggs, and dairy products, to improve the body's immunity.

Mapo Tofu

4. B Vitamins

Hot weather, sweating, and loss of appetite can also easily lead to a deficiency and loss of B vitamins. When the body lacks vitamin B1, it can lead to fatigue, indigestion, as well as symptoms like emotional depression and slow reactions.

One of the symptoms of vitamin B6 deficiency is a tendency towards depression. When vitamin B12 is insufficient, a person may experience a decline in thinking ability and spatial orientation disorders.

So, in hot weather, it is important to supplement B vitamins, such as by eating more whole grains like red beans, mung beans, and oats. You can also eat some animal liver in moderation, such as chicken liver and pork liver.

Finally, it is necessary to remind everyone that in the summer, you must pay attention to supplementing water and follow the principle of "drink warm, not cold; drink light, not sweet; drink slowly, not quickly." In addition, you can also supplement a certain amount of water by eating water-rich fruits and vegetables like cucumbers and watermelons.

Soy Sauce Chicken Liver