The smartest way to eat in the summer.

Introduction: Many people lose their appetite in the summer and often choose cool or light-looking foods to cope, but is this a healthy approach? What are the smarter choices?

★ Drink a glass of water before a meal. Drinking a glass of water 1 hour before a meal can not only alleviate dehydration in the digestive system but also promote gastrointestinal motility, gastric emptying, and stimulate appetite.

★ Supplement Vitamin B2. Vitamin B2 is responsible for converting thermal energy. It helps the body release energy from proteins, carbohydrates, and fats. It is especially needed in the summer when activity levels are high. A study by Cornell University found that the body's demand for Vitamin B2 increases with physical activity. The best food sources of Vitamin B2 are dairy products like milk and cheese, as well as green vegetables such as broccoli and spinach.

Spinach with Peanuts

★ Supplement Vitamin B1. In the summer, drinking large amounts of water and cold beverages, combined with heavy sweating, can easily flush B vitamins out of the body, leading to loss of appetite. Vitamin B1, a member of the B-vitamin family, acts as a mediator to convert carbohydrates in food into glucose, which provides the energy required for the brain and nervous system. Without it, even if you eat normally, your body may lack energy, leading to listlessness. The richest sources of Vitamin B1 are all grains, such as wheat germ, soybeans, and brown rice, because seeds need this vitamin during germination. Among meats, pork is the richest source.

Soybean Sprouts with Diced Lettuce

★ Supplement Niacin. Also known as Vitamin B3, it works with Vitamins B1 and B2 to metabolize carbohydrates and provide energy. A deficiency in niacin can cause anxiety, uneasiness, and irritability, which is why people often feel irritable in the summer. Foods rich in niacin include mackerel, swordfish, chicken, and milk.

★ Supplement Vitamin C. The summer heat is actually a source of stress, so supplementing with stress-busting Vitamin C is a good idea. In the summer, you can make your own juices from bitter melon, celery, pineapple, and other fruits and vegetables to not only replenish fluids but also get a rich supply of Vitamin C.

Celery, Green Pepper, and Pineapple Juice