Spice up your plate with typical summer vegetables

Warmer days call for lighter, cooler foods to relieve the heat. Refreshing salads and light sandwiches are great options, which get even better if added with typical summer vegetables.

In addition to matching the season, these vegetables are healthy, nutritious and low in calories, so they help anyone who wants to shed extra pounds and flaunt a fit body wearing a bikini. Here are some suggestions for vegetables that are usually cheaper at this time, know their properties and tips on how to consume.


THE carrot It has few calories (it is 45 per 100 g), many fibers, has diuretic action to combat bloating and is enriched with beta carotene.

O beta carotene It is a pigment that turns into vitamin after undergoing chemical reactions in the body. In its action, beta-carotene offers vitamin A, a powerful antioxidant that prevents the effects of free radicals responsible for the early aging of skin and other organs.

Vitamin A also aids the formation of melanin, a pigment responsible for protecting the skin from sunlight and leaving the skin with a beautiful tan. But be aware: beta-carotene does not work as a tanner, it only helps to make the skin color even and lasting.

So no homemade suntan recipes that take carrots and other foods. In addition to not working, using home tanners can cause burns and other skin problems. Prefer to consume raw carrots, grated in salad or in the form of sticks. A good dish suggestion is the carrot salad with arugula and a special touch of cheese.


Many people avoid beet because it contains sugar, responsible for its sweet taste. However, there is no need to worry, as the vegetable is not as caloric as that: a 100g serving has only 50 calories.

One of the advantages of beets is that it has many fibers that prolong the feeling of satiety and stave off hunger. Another powerful component of sugar beet is anthocyanin, an antioxidant that is responsible for the purplish color of food and protects the body against the action of free radicals related to serious diseases such as cancer.

Now that you know that sugar beet offers so many benefits, use it to make salads and sandwiches. If you want to innovate, try making a juice with beets, carrots, celery and fennel.


It is the least caloric in the list of summer vegetables, are only 13 in 100 g. O cucumber It contains plenty of water, so it is great for keeping the body hydrated. This vegetable also has vitamin C, folate and many fibers that help in digestion.

Anyone who suffers from constant bloating caused by fluid retention should consume the cucumber regularly as it acts as a diuretic. The best ways to serve cucumbers in summer are salads and vinaigrette.


THE zucchini It's tasty, low in calories and full of nutrients, so it couldn't be left off the list. Vitamins C, B1 and B3, folic acid, magnesium and fiber enrich the vegetable, which is made up of 95% water.

To serve zucchini in the summer, grate well and season with olive oil, rosemary, basil, oregano and any other herbs that please your taste buds. Do not worry about calories, as there are only 20 for every 100g of food.


There are over 300 varieties of tomato with different compositions. In general, tomatoes are rich in vitamin C, vitamin A, potassium and lycopene, which among the other nutrients is what catches the most attention.

O lycopene It has antioxidant activity and reduces free radicals, protecting cells from oxidation. It also helps to control overweight and diabetes, prevents digestive disorders, cardiovascular disease and even cancer. It is great for controlling hypertension and has great results against infections. Another advantage is that tomatoes are low in calories.

Salads, snacks and sauces are some of the suggestions on how you can consume tomatoes in the summer. Include the ingredient also in juice recipes, it is delicious.


O Pepper It can be found in three varieties: yellow, red and green. All are rich in nutrients important to health, such as vitamin C and B complex and minerals such as potassium, calcium and phosphorus.

In addition to being low in calories (100 g contains only 20 calories), peppers are great for those on a diet because of their thermogenic properties. The thermogenic foods They accelerate metabolism, inducing the body to expend energy and hence more calories during the digestive process.

In summer, bet on light salads with peppers. One tip is to go well with seasoning, because the more condiments, the longer the thermal effect is prolonged and thus, the more calories are burned.

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