Experiencing the swelter of summer heat is a challenge most of us face, leaving us in search of ways to keep cool and comfortable. The relentless sun can quickly sap anyone's energy, prompting that endless quest for some form of relief.
Interestingly, the solution could partly lie in what we choose to put on our plates. For example, it might come as a surprise to learn how effective cucumber is - not just for its refreshing crunch but also because it's brimming with water content that helps with hydration.
Through my research, I've unearthed African foods that have natural properties to help lower body temperature so you can still make the most out of your summer without being bogged down by the heat. This article will introduce you to 10 fantastic African foods designed by nature to help bring down body heat during those hotter-than-hot days. Ready for a cooler summer experience? Let’s dive in!
Why is it Important to Reduce Body Heat in Summer?
Reducing body heat in summer is crucial because high temperatures can push our bodies beyond their comfort zone. High body heat can lead to hyperthermia, a condition that poses serious health risks. To avoid hyperthermia and maintain a healthy internal balance, it's essential to keep the body cool during these hot months, especially for young children and the elderly.
Cooling foods play a vital role in this process by helping lower our core temperature and preventing heat-related illnesses. Water acts as natural air conditioning for our bodies, so staying hydrated is another key strategy facilitating proper regulation of our internal temperature.
In extremely hot weather, eating foods with high water content is an effective way to prevent dehydration and ensure our bodies function optimally.
Top 10 Foods That Help Reduce Body Heat Naturally
Lets dive into the best cooling foods to help you beat the heat:
1. Water (and electrolyte-rich teas)
Keeping hydrated is crucial for maintaining normal body temperature and helping with heat stress prevention. I also add electrolyte-rich herbal African teas to my routine. Electrolytes like potassium, magnesium, and sodium are essential for hydration and muscle function.
Drinking a herbal tea helps me keep my energy up and prevents dehydration-related issues such as heat exhaustion or heat stroke during hot weather conditions. I made a video discussing herbal teas and you can watch it below.
2. Coconut Water
Coconut water is one of the best natural ways to beat the heat and keep your body cool in summer. With its high water content and electrolyte-replenishing properties, coconut water is incredibly hydrating and can help lower body temperature.
For a refreshing way to enjoy coconut water's cooling benefits, try making a mocktail by blending it with fresh fruit like pineapple, lime, and mint. The natural sugars in the fruit will add sweetness without the need for added sugar.
Did you know it also has powerful anti-inflammatory effects? The cytokinins in coconut water have been shown to exhibit anti-aging, antithrombotic, and anticancer effects.
So not only will coconut water cool you down, but it will also reduce inflammation in the body. With its unbeatable combination of cooling, hydrating, and anti-inflammatory properties, coconut water is a must-have ingredient for your summer wellness routine.
3. African Horned Melons or Kiwanos
African horned melons are unique fruits are packed with high water content and a tropical-inspired flavor that quenches thirst and helps keep you cool. They are juicy, have gelatinous flesh and give an instant cooling sensation. They taste like a blend of banana, cucumber, and citrus. Horned cucumbers are a nutrient-dense fruit that offer a variety of potential health benefits.
They are an excellent source of essential vitamins and minerals, including vitamin C, vitamin A, vitamin B6, magnesium, iron, and phosphorus. Additionally, horned cucumbers are composed of about 88% water, making them highly hydrating and beneficial for maintaining fluid balance, especially in hot weather. They also provide important electrolytes like potassium and magnesium that are crucial for proper hydration.
Beyond their hydrating properties, horned cucumbers may provide other health advantages. The magnesium and zinc in the fruit may help support mental health and healthy brain function, potentially aiding in conditions like mild depression and anxiety. Furthermore, the magnesium, vitamin C, and zinc in horned cucumbers can help support bone remodeling and maintain bone strength.
Their vitamin C and water content may also promote skin health by supporting collagen production, wound healing, and protection from sun damage. Finally, the magnesium and potassium in horned cucumbers can help reduce inflammation, prevent arterial plaque buildup, and regulate blood pressure, potentially benefiting heart health.
4. Watermelon
There's no better way to cool off than with a refreshing slice of watermelon. Originating in the arid regions of Africa, this hydrating fruit has long been a staple for desert-dwelling tribes seeking relief from the heat. Watermelon is composed of a remarkable 92% water, making it one of the most effective natural tools for combating dehydration and internal body heat.
Beyond its unparalleled thirst-quenching abilities, watermelon also contains beneficial nutrients like vitamin C, vitamin A, and the antioxidants lycopene and carotenoids, which work to protect the skin from sun damage.
Eating watermelon gives you an instant cooling sensation that will have your body temperature dropping in no time. It's a low-calorie fruit with only 45 calories per cup. I have found that watermelon pairs well with lemon as another fruit that effectively reduces body heat during the summer months.
5. Citrus Fruits
Citrus fruits such as oranges, lemons, and limes are excellent sources of water and vitamin C, both of which can aid in lowering body temperature during the hot summer months. Research has indicated that the richness of Vitamin C in lemon is known to have a cooling effect on the body while also providing essential hydration and oxygenation.
So a glass of lemon water may be one of the most effective ways to reduce your body's temperature. Additionally, citrus fruits are low in calories but high in fiber, making them a healthy way to naturally reduce body heat. Not only do these fruits play a role in cooling down the body but they also offer various health benefits due to their abundance of vitamins and plant compounds.
With their nutrient density and hydrating properties, citrus fruits can serve as an essential component of a diet aimed at reducing body heat, alongside other cooling foods like coconut water.
6. Green Leafy Vegetables
African vegetables like jute mallow (Corchorus olitorius), Lagos spinach (Celosia argentia), amaranth (Amaranthus spp.), African nightshade (Solanum spp.), and African spider plant (Cleome gynandra) and kale are some of the key indigenous leafy green vegetables that can help reduce body heat.
These vegetables provide cooling effects as they are rich in essential nutrients, and have medicinal properties that can help the body adapt to heat stress. African leafy green vegetables can be easily added to smoothies to create nutrient-dense, delicious, and healthy drinks. Their mild flavors blend well with fruits and other ingredients commonly used in smoothies and salads.
7. Mint
Mint is a summer-friendly herb that can effectively help in reducing internal body heat. North African Mint Tea, made with green tea, fresh spearmint, and sugar, is an aromatic and soothing drink that can help reduce body heat while providing digestive benefits, making it a popular choice in the hot North African climate.
The active ingredient menthol present in peppermint oil has been proven to reduce perceived warmth, giving a refreshing sensation. Adding mint to your meals, and smoothies during the summer months is an easy and natural way to manage body temperature while benefiting from its digestive support. Using mint leaves in your mocktails is also a great way to reduce heat.
8. Tamarind Drink
African Tamarind is a versatile fruit with a unique tart and tangy flavor that can be harnessed to help cool the body during hot weather. When made into a refreshing drink, tamarind's natural properties are the best way to lower body temperature and provide relief from the heat. The high vitamin C content in tamarind helps the body regulate its internal temperature, while the fruit's acidic nature promotes sweating - the body's natural cooling mechanism.
Additionally, tamarind drink has a diuretic effect, flushing out toxins and excess heat from the system. Its electrolyte-replenishing qualities also help rehydrate the body, further aiding the cooling process in extreme heat.
9. Moringa Leaf
Moringa oleifera, often referred to as the "miracle tree", is a plant native to parts of Africa and Asia that has gained popularity worldwide for its impressive nutritional profile and potential health benefits. One of the lesser-known uses of moringa is its ability to help reduce body heat and manage heat stress. Moringa is classified as an adaptogen, meaning it helps the body adapt to and resist various stressors, including physical, chemical, and biological stressors like heat.
Moringa is rich in antioxidants, polyphenols, and other bioactive compounds that have been shown to have anti-inflammatory properties. Reducing inflammation is an important factor in lowering body temperature and improving heat tolerance. In heat-stressed animals, moringa has been found to have positive impacts on the immune system and gut bacteria.
Although research is needed to confirm these benefits in humans, the available evidence suggests that adding moringa into your diet, particularly during hot weather or heat waves, may be a natural way to help keep the body cool and manage heat-related stress. (Just a heads up...moringa powder does not taste good 😉 so I mix it with something sweet like honey or sweetened Greek yoghurt...you can thank me later 😝)
10. Onions
Onions are a common household ingredient that can be leveraged to help cool the body and reduce heat-related discomfort. The pungent vegetable contains a variety of compounds, including sulfur compounds, that give onions their characteristic flavor and aroma.
These same compounds also contribute to onions' ability to help lower body temperature. One study found that applying onion juice on the skin behind the ears and on the chest can have a cooling effect on the body. This is because of onions' anti-inflammatory and vasodilatory properties, which help improve blood circulation and dissipate excess body heat.
In addition, eating onions can also help reduce internal body heat. Onions are a rich source of quercetin, a flavonoid with potent antioxidant and anti-inflammatory effects. By reducing inflammation in the body, quercetin can help alleviate heat stress and improve the body's ability to regulate its temperature.
Some traditional remedies recommend drinking onion juice. Adding raw onions into chutneys, salads, and other dishes is also a way to cool the system from within. The high water content in onions may also contribute to their cooling properties by helping to hydrate the body.
Other Tips to Keep Cool in the Heat
Dress accordingly
Choose loose-fitting clothing made from natural fabrics for better air circulation near the body, ensuring a cooler and drier experience. Lightweight and flowing garments can aid in staying comfortable and preventing heat-related issues during hot weather. Tight or heavy materials hinder airflow close to the body which causes discomfort in humid conditions.
Use Aloe Vera for its cooling properties
Aloe vera has a commendable effect in reducing body heat both internally and externally. Aloe vera gel can be applied to the skin for a cooling effect, providing relief from the heat. Aloe vera juice contains vitamin C, calcium, and magnesium, which can help reduce body heat by cooling down internal temperatures during hot weather.
Conclusion
In conclusion, adding these cooling foods into your diet can help reduce body heat naturally. Stay hydrated by drinking plenty of water and electrolyte-rich drinks like coconut water. Enjoy refreshing fruits like watermelon, cucumbers, and citrus fruits, which are rich in vitamins and minerals to combat high body temperature.
If you can avoid or minimize physical activity during the hottest part of the day when the heat reaches unbearable levels then do so. Always dress appropriately for the hot sun and remember to eat these cool foods and enjoy a healthy lifestyle this summer!