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. Here is a summary of the most important nutrients to supplement during hot weather.
1. Calcium
During the hot summer, excessive sweating leads to a loss of calcium. A calcium deficiency causes a decrease in various troponin levels, weakening the contraction function of skeletal muscles, which makes the body feel tired and weak. In addition, people with low calcium levels have an over-excited nervous system. Children with calcium deficiency may cry incessantly, while adults may become irritable, easily angered, a bit neurotic, and find their emotions hard to control. Calcium deficiency can also worsen insomnia.
Therefore, it's important to eat more calcium-rich foods in the summer, such as dairy products like milk, yogurt, and cheese; soy products like tofu and dried tofu; and green leafy vegetables like bok choy, rapeseed, and celery.
Furong Dan Cheese Bread
2. Zinc
Hot weather and sweating also lead to a loss of zinc. Studies have shown that zinc is involved in the synthesis of taste bud substances, enhancing taste bud function and promoting appetite. A zinc deficiency can easily cause a loss of appetite. Zinc deficiency also affects male sexual function because zinc is a necessary substance for the synthesis of androgens and is also responsible for protecting the prostate. Foods rich in zinc 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 a poor appetite tend to choose cold dishes, fruits, cold noodles and skins, or congee with pickles, but these foods cannot provide enough protein. Protein is the material basis for the body's immune function. If intake is insufficient, it can affect tissue repair, decrease local immunity of the skin and mucous membranes, and easily lead to the reproduction and spread of pathogens, reducing the body's ability to resist infection. Therefore, in the summer, it's important to eat some foods rich in high-quality protein, such as fish, lean meat, tofu, eggs, and dairy products, to boost the body's immunity.
Egg and Toona Small Savory Pancakes
4. B Vitamins
Hot weather, sweating, and poor appetite can also lead to a deficiency and loss of B vitamins. When the body lacks Vitamin B1, it can lead to fatigue, indigestion, as well as emotional depression and slow reactions. One symptom 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.
Therefore, it's important to supplement B vitamins in hot weather. You can eat more whole grains like red beans, mung beans, and oats, and you can also eat some animal liver in moderation, such as chicken liver and pork liver.
Spinach and Goji Pig Liver Soup
Precious mangoes
The cranberry coleslaw