Beat this summer, cool your body and mind with these refreshing super foods.  

Cardamom (Elaichi): Look no further than your cup of elachi chai for an instant cool down. Cardamom, an original Indian spice, is commonly used in Ayurveda for almost any ailment from halitosis to digestion and has wonderful detoxifying properties to effectively cool down even the most hot-headed days.

Buttermilk: It is one of the healthiest bracers in hot summer months as it is the residue left behind after the fat in milk has been churned to produce butter. Drink a glass a day to avoid dehydration and avoid digestion issues.

Watermelon: Super-sized and super-packed with nutritional goodies such as iron, potassium, beta carotene and vitamin C, watermelon has 95 per cent water content. It also helps treat kidney, bladder and digestive problems and can be had as juice or directly eaten.

Soybeans: Traditional Chinese medicine proves soybeans are great natural coolants. Rich in protein, they help prevent nasty summer colds.

Gooseberry (Amla): Eat the gooseberry that might give you goose bumps instead of sweat stains. Not only is amla a great refresher, it’ll also reverse the ageing effects and give you added stamina for gym sessions. It strengthens the heart, hair and different glands in the body, as well and can be drunk at any time of the day.

Mango: Chilled mangoes are the juiciest way to cool off, but if you’re looking for a bit of spice, try this: Unripe mangoes are a rich source of pectin and when steamed and juiced with cumin (jeera) and salt, they provide an excellent remedy for heat strokes and exhaustion in summers.

Muskmelon: Muskmelon’s high water content helps prevent heat related disorders. Freeze muskmelon cubes and blend with milk and sugar for a summer drink.

Bananas: The potassium content in this summer fruit has a cooling effect on the stomach and also aids in digesting. It also cuts stress levels, so munch one if you’ve got a stressful day.

Capsicum: It is excellent for cardiovascular health and lowering BP levels. It also ups metabolism levels and is a great aid in the war against weight gain. Last, but not least, it helps fight off diabetes, a disease has that been on the increase especially in Indian men.

Mushroom: Vegetarians can now breeze through their protein content with some fungi. Mushrooms are a great source of selenium, animal protein and contain zero cholesterol and fats. They’re also low on carbs, so chop some up in your sandwiches and give the meat a rest!

Bottle gourd (Lauki): If your stomach piping is facing some stoppage due to water shortage, eat some lauki— easy to digest, it is effective against constipation and other digestive disorders to have your plumbing up and running in no time! It also delays premature greying in all areas.

The writer is a nutritionist and food coach who specialises in healthy, lean food