The summer months come bearing delicious and refreshing fruits and vegetables, which can easily be diced and chopped up into quick salads when you have neither the time nor the inclination to prepare a sit-down meal. Nutritionist and lifestyle educator Karishma Chawla points out that the green vegetables and colourful fruits and vegetables available in these months promote hydration and protect your skin.

Salad must-haves
“Tomatoes contain antioxidants such as vitamin C and lycopene, while the high water content of zucchini [up to 94 per cent] makes it the perfect summer ingredient — it is a rich source of antioxidants that boost immunity and protect your skin and eyes. It is also anti-inflammatory, and its high potassium content keeps your blood pressure in check. Avocados are very rich in fat, a substantial percentage being MUFA [good fats] that decrease your LDL [bad cholesterol] and triglyceride levels and increase good cholesterol. It is also a good source of magnesium, vitamin E and folate [one of the B vitamins] and has antioxidant properties that help to fight free radicals and prevent degenerative disease,” she explains. Kale is another valuable addition to your salad bowl, being high in antioxidants and vitamin C. Further, watermelons, which are abundantly and cheaply available in summer, contain lycopene and pectin. The seeds can also be dried and eaten to cool your body. Chawla recommends eating these early in the day. She also suggests flavouring your salads with herbs instead of spices to prevent overheating.