When the sun shines and temperatures rise, the body�s nutritional needs change with respect to what we need during winter. This is not a change that we impose consciously. We just feel like eating different kinds of food.

Fruits and vegetables, always present
Without a doubt summer is time for fruits and vegetables. In the case of fruit, there are more varieties and flavors than at other times of year. This makes it easier to choose, and avoid the rut of always eating the same thing.

So we eat more fruit, and the body gets more vitamins. One that ends up particularly benefited is Vitamin A, mainly its precursors, called betacarotenes. Apricots, loquats, peaches and melons are some of the fruits that contain the highest amounts of betacarotenes and are easiest to find because they are in season. The body likes lots of this micronutrient, which is an antioxidant and has lots of positive, protective effects, especially for the skin. This is important because when we sunbathe or go to the mountains, the sun is harmed by the rays of the sun. This causes premature aging and can lead to serious problems like melanoma.

Moisturizing, a key goal
During the summer it is also good to eat fruits containing a lot of water, such as melon or watermelon. The latter is low in calories (35 per 100 grams of fruit) and rich in water. So it is ideal for beating the heat and loss of fluid through perpiration.

Fruit juices are another good way to restore the body�s fluids. But to take full advantage of their properties you should drink the juice as soon as you prepare it. If you must store it, place it in the refrigerator in a sealed, opaque container.

Easy on the ice cream
Another typical summer food is ice cream and milk shakes. They are refreshing but it is not a good idea to overdo it because most are made with animal fat and lots of sugar. Thus it is best to eat sorbets, which have no cream, or lite ice creams which are easy to find in the supermarket.

Chilled soups, the stars of summer
As for the other high-profile dish of the season �chilled soup� one of the most highly recommended ones is gazpacho because it is rich in vitamin C. It is best not to strain it so that you ingest the fiber from the vegetables. Fiber is also present in salads, which are very appetizing at this time of year and require little work in the kitchen.

But the body does not live just on light, moisturizing foods in summer. Walks through the countryside or swimming in the ocean or pool require a lot of energy so we don�t tire out. The best option is to eat carbohydrates, which provide calories. One of their advantages is that the body burns them up before fats, which tend to accumulate. They are also better for the cardiovascular system. Again, salads �this time made with pasta or rice� can be a perfect way to take in the necessary carbohydrates.

Legumes in summer, too
We must not forget about legumes in summer. It is not a question of eating fabada or cocido, but rather using lentils, beans or garbanzos to make cold dishes with vegetables. These are rich in fiber, which today�s diets tend to lack.
Although water is the best beverage for fighting the heat, you can also drink carbonated ones, preferably dietetic ones or those low in sugar. And if you play a sport choose isotonic drinks that have mineral salts and have restore lost fluids.

Careful with eggs
Finally, we should point out that at this time of year sauces made with eggs are common, such as mayonnaise. If you make it at home, make sure the eggs are fresh and throw away whatever is left over. Using pre-prepared mayonnaise is better for avoiding food poisoning.