Weekends at the beach, barbecue parties, family reunion, etc., but these gatherings are often loaded with high calorie food like pasta salads, chips, ice cream, cocktails and beers. Besides, all that abundant sunshine in the summer can cause dry skin and hair, eye damage, and other ailments. Find out which vitamins and minerals can counteract sun damage. Enjoy your warm weather favorites while keeping your nutrition and your beauty in check with the tips below:

For Dry or Damaged Skin
 
Because we sweat more in the summer, skin is less supple; plus, saltwater and chlorine have a drying effect.
What to eat:
1- Help heal weathered skin with foods like raspberries, blueberries, and strawberries, which are rich in antioxidants and vitamin C.
2- Protein, in the form of lean meats, beans, nuts, and seeds, is also key.
3- Drink a lot of water , 8-10 cups of water can prevent dehydration.
4- Since calcium can also be lost through sweating, it's a good idea to replace it by eating low-fat dairy products like skim milk, yogurt, and cottage cheese.
 
Yeast Infections:
 
Sitting around in a wet bathing suit provides a perfect environment for yeast overgrowth.
What to eat:
To make conditions less hospitable for yeast to take hold in the first place, cut back on sugary foods

Parched Hair:
 
Overexposure to sun, saltwater, and chlorine causes it.

What to eat:
1- Don’t fry, just grill burgers or seafood, or make a three-bean salad or other protein-rich meal because hair consists of protein fibers called keratin.

2- Eating foods rich in vitamin B-5 (found in yogurt and in avocadoes), vitamin B-8 (in liver and cooked eggs), folic acid (in fortified cereals and beans), calcium (in milk and yogurt), and zinc (in meat and fish) can reduce hair loss and replace dull hair with shiny hair.
 
These nutrients also play a role in maintaining healthy skin.

Muscle Cramps
 
Too many outdoor exercises might cause muscle cramps, as a result of overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Sodium, calcium, and potassium are the main electrolytes lost through sweating during exercise.

What to eat:
1- Replenish electrolytes with a sports drink that contains them and drink water.
2- Potassium-rich food include bananas, raisins, potatoes, and spinach.
 
Finally, simple ideas to keep in mind during this summer:
- Start your day with 2 glasses of WATER and keep drinking after each meal (15 min before or after the meal) to avoid dehydration. Water keeps your skin fresh and healthy.
- Enjoy summer FRUITS and VEGGIES: with summer comes a fresh variety of fruits and veggies rich in antioxidants; try to introduce a salad choice with every meal and don’t forget to enjoy fruit salads as a snack.
- Eat healthy at the beach :
- Drink HEALTHY DRINKS: fresh juices, diet soft drinks, green tea and beers with calories less than 100 Kcal. High sugar and salty food may cause cellulites accumulation.
 
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