Why nutritionists are recommending summer alternatives to leafy greens

Leafy greens have long enjoyed a reputation as nutritional powerhouses Rich in vitamins minerals antioxidants and fibre vegetables like spinach are considered staples of a healthy diet But during the scorching summer months nutritionists say it may be worth diversifying your vegetable basketmdashnot because leafy greens are unhealthy but because seasonal produce can better support hydration digestion and overall comfort in hot weatherExperts emphasise that while there is no need for healthy individuals to stop eating spinach or other leafy vegetables summer is the perfect time to embrace waterrich vegetables such as cucumber bottle gourd ridge gourd pumpkin and ash gourd These vegetables not only replenish fluids lost through sweating but are also easier on the digestive systemWhy summer calls for a different plateAccording to Veena V chief clinical dietician and head of the department of clinical nutrition and dietetics at Aster Whitefield rising temperatures significantly increase the bodys need for hydration Due to warmer summer temperatures we sweat more and lose more fluid from our bodies than we do during cooler seasons To avoid dehydration it is important to eat foods that help hydrate the body and make us feel refreshed she explainsWhile drinking enough water remains essential hydration doesnt come only from beverages Waterrich vegetables contribute substantially to the bodys fluid intake while supplying important nutrients and fibre Although leafy greens are healthy summertime presents an opportunity to introduce other seasonal vegetables that naturally contain higher water content These foods also support digestion and provide relief from the effects of the heat adds VeenaFive vegetables that shine during summerShe recommends making seasonal vegetables the stars of summer mealsCucumberContaining more than 95 per cent water cucumber is among the most hydrating vegetables available It can be enjoyed raw in salads as a snack or infused into water for additional refreshmentBottle gourdBottle gourd is known for being light on the stomach and easy to digest It works well in soups curries or cooked with lentils making it an excellent option for those seeking lighter meals during hot weatherRidge gourdRidge gourd is another easily digestible vegetable that pairs well with dals and other vegetables Its mild flavour and highwater content make it ideal for summer cookingPumpkinPumpkin offers more than hydration Rich in vitamin A antioxidants and dietary fibre it supports immunity eye health and digestive wellness It can be prepared as soups curries or roasted side dishesAsh gourdAsh gourd is traditionally recognised for its cooling properties With its highwater content and easy digestibility it helps maintain hydration while being gentle on the digestive system These vegetables provide vitamins minerals and dietary fibre while naturally helping the body stay hydrated explains VeenaThe truth about spinach and oxalatesRecent discussions about avoiding spinach during summer have largely centred around its oxalate content Oxalates are naturally occurring compounds found in many plant foods including spinachHowever experts caution against overstating the risks Spinach contains a natural compound called oxalate In healthy individuals without kidney stones or renal problems this generally does not pose a health concern Veena explainsThe concern mainly applies to people who are predisposed to kidney stones or have existing kidney disease High consumption of foods rich in oxalates may increase the likelihood of calcium oxalate stone formation in these individualsOxalates can also modestly reduce calcium absorption when consumed in very large amounts This does not mean people need to eliminate leafy greens from their diet The key is moderation and including a wider variety of vegetables Veena stressesShould you stop eating leafy greens in summerThe short answer is no Despite growing conversations about limiting spinach nutritionists agree that healthy individuals can safely continue consuming leafy greens throughout the yearLeafy greens can still be included as part of a healthy diet during the summer season The greatest concern is primarily for people with a previous history of kidney stones or certain medical conditions says VeenaRather than avoiding leafy greens altogether experts recommend balancing them with seasonal vegetables that better support hydration and digestive comfort during periods of intense heat Eating a diverse range of vegetables also ensures the body receives a broader spectrum of vitamins minerals antioxidants and phytochemicalsCan cooking reduce oxalatesFor people who are susceptible to kidney stones but still enjoy leafy greens simple cooking methods can significantly reduce oxalate levelsAccording to Edwina Raj head of services clinical nutrition and dietetics at Aster CMI Hospital Bengaluru boiling is one of the most effective techniques Boiling leafy greens and discarding the cooking water helps reduce oxalate content because some of the oxalates dissolve into the water she explainsWhile steaming helps preserve nutrients it is less effective at lowering oxalate levels Edwina also recommends pairing leafy greens with calciumrich foods Foods like curd paneer or milk allow calcium to bind with oxalates in the gut reducing their absorption the health expert says She also advises rotating vegetables instead of relying heavily on spinach every day allowing for a more balanced nutrient intakeWhen summer heat affects digestionMany people experience bloating acidity or digestive discomfort during hot weather The heat itself combined with dehydration and heavier meals can slow digestion and leave people feeling uncomfortableEdwina recommends several simple dietary adjustments Choose light freshly cooked meals instead of oily spicy or fried foods Eat smaller portions more frequently rather than large meals and stay well hydrated with water coconut water or buttermilk she advisesCooling foods such as cucumber bottle gourd watermelon curd and other waterrich fruits and vegetables can also help ease digestive discomfort She further recommends limiting caffeinated beverages carbonated drinks and excessive sugary foods all of which may aggravate acidity and bloatingSimple eating habits also matter Eat slowly avoid lying down immediately after meals and reduce heavy latenight dinners to support better digestion during the summer months she addsHydration goes beyond drinking waterWhile drinking enough water remains the cornerstone of staying hydrated nutritionists remind us that fluids can come from multiple dietary sourcesVeena recommends including coconut water buttermilk lemon water and fresh seasonal fruits with high water content as part of the daily dietDuring periods of intense heat and humidity many people underestimate how much fluid they lose through sweating Incorporating hydrating foods into meals can help compensate for these losses while providing additional vitamins and mineralsFood safety matters more in summerSummers high temperatures also increase the risk of foodborne illness Experts advise washing vegetables thoroughly before cooking or eating them consuming freshly prepared meals whenever possible and avoiding leaving cooked food at room temperature for extended periods Proper food hygiene becomes particularly important because bacteria multiply more rapidly in warm conditionsA balanced summer dietRather than focusing on eliminating one food nutritionists advocate embracing seasonal diversity A healthy summer plate should include a colourful mix of vegetables fresh fruits whole grains legumes dairy and adequate fluids Rotating vegetables ensures a wider variety of nutrients while helping the body adapt to seasonal demandsThere is no reason healthy individuals cannot consume leafy greens They remain beneficial for health However adding more seasonal hydrating vegetables during summer can help cool the body support digestion and contribute to overall wellbeing Veena concludes For those with kidney stones or other medical conditions consulting a physician or registered dietitian before making major dietary changes remains the safest approachUltimately the message from nutrition experts is not to abandon leafy greens but to let summers naturally hydrating vegetables share the spotlight A colourful varied plate filled with seasonal produce may be one of the simplest ways to stay nourished hydrated and comfortable throughout the hottest months of the year