Organic Seeds
55 Best Foods to Eat in Summer Season (Heat Wave) in Pakistan: Natural Fruits, Vegetables, Seeds, and Powders Discussed
As the mercury rises and summer heatwaves become more intense, knowing what to eat in the summer becomes crucial for maintaining your health, energy, and comfort. The scorching temperatures and high humidity can leave you feeling dehydrated, sluggish, and uncomfortable. But nature has provided us with an abundance of cooling, hydrating, and nutritious foods that beat the heat perfectly.
Whether you’re wondering what should I eat in summer or searching for refreshing foods to cool down your body, this comprehensive guide covers 55 of the best summer foods in Pakistan that will keep you cool, hydrated, and healthy throughout the hottest months of the year. From hydrating fruits and cooling vegetables to energy-boosting seeds and nourishing powders, we’ve categorized everything you need to know about summer season food.
Best Foods to Eat in the Summer Season: Why Summer Nutrition Matters
During hot weather, your body works overtime to regulate temperature through sweating, which leads to fluid and electrolyte loss. This is why what to eat in hot weather becomes so important. You need foods that provide essential nutrients and also help maintain hydration levels and cool your body from within.
The best foods for hot weather share common characteristics: high water content, cooling properties, easy digestibility, and rich nutrient profiles. These summer specials help prevent heat exhaustion, maintain energy levels, and support overall health during challenging weather conditions.
Seasonal Fruits for the Summer Season
Summer brings a spectacular variety of fruits that are nature’s answer to beating the heat. These good summer foods are packed with water, vitamins, antioxidants, and natural sugars that provide instant energy and cooling relief.
1. Apples: The King
Health Benefits: Apples are rich in dietary fiber, particularly soluble fiber like pectin, which can improve cholesterol levels. They help in reducing the risk of heart disease and are full of antioxidants that protect against oxidative stress.
Why Best in Summer: Apples are refreshing and provide a cool, crunchy snack. Their high water content helps in hydration, making them perfect for hot days. When you’re wondering what to eat on a hot day for lunch, a crisp apple can be the perfect light snack.
2. Apricots
Health Benefits: Apricots are packed with vitamins A and C, antioxidants, and fiber. They help in reducing inflammation and protect against oxidative stress. Their antioxidants, including flavonoids, may also support liver health and digestive function.
Why Best in Summer: Apricots are hydrating, low-calorie, and perfect for beating the summer heat. They have a high water content that helps in maintaining hydration levels, making them ideal cool foods to eat during sweltering days.
3. Bananas
Health Benefits: Bananas are rich in essential vitamins, such as B3, B6, B12, C, and E. They help boost energy levels and support heart health by regulating blood pressure due to their potassium content.
Why Best in Summer: Bananas are high in energy-giving carbohydrates, making them an excellent choice for active individuals in the summer. They are also easy to carry around and can quickly rehydrate the body with their potassium content, perfect for summer eating on the go.
4. Blackberries
Health Benefits: Blackberries are loaded with antioxidants, including anthocyanins, which help boost the immune system, reduce inflammation, and combat oxidative stress. They are also high in fiber, which aids digestion.
Why Best in Summer: These berries are high in water content, making them a great hydrating snack. Their antioxidants protect against free radical damage caused by the sun’s UV rays, and they are refreshing in smoothies or eaten fresh – ideal foods to eat in hot weather.
5. Blueberries
Health Benefits: Blueberries are rich in polyphenols, including flavonoids, which have an anti-diabetic effect. They are heart-healthy and can protect against cardiovascular disease. Blueberries also promote brain health and cognitive function.
Why Best in Summer: Blueberries are cooling, hydrating, and refreshing, making them an excellent fruit choice in hot weather. Their high antioxidant content helps protect against skin damage from sun exposure, an essential healthy food in summer.
6. Cantaloupe
Health Benefits: Cantaloupe is an excellent source of vitamins A and C, both of which are crucial for maintaining healthy skin. It also contains carotenoids, which can protect against cardiovascular diseases and some cancers.
Why Best in Summer: This fruit is extremely hydrating due to its high water content. The natural sugars in cantaloupe give a quick energy boost, making it a perfect summer snack and one of the best summer foods to eat in Pakistan.
7. Cherries
Health Benefits: Cherries are packed with antioxidants like anthocyanins and quercetin, which have anti-inflammatory properties. They may help protect against diabetes and cancer, and can improve sleep quality due to their natural melatonin content.
Why Best in Summer: Cherries are a great cooling fruit with high water content, making them hydrating and refreshing during hot days. They are also rich in nutrients that support overall health, perfect for what to eat when it’s hot.
8. Honeydew
Health Benefits: Honeydew melons are full of vitamin C, beta-carotene, and fiber. The fruit’s antioxidants help protect the skin from sun damage, and its high water content supports hydration.
Why Best in Summer: Honeydew is exceptionally hydrating, making it an excellent fruit to consume during the summer. It provides a cooling effect on the body and helps replenish fluids lost in the heat – ideal for meals on a hot day.
9. Lemons
Health Benefits: Lemons are high in vitamin C and flavonoids, which have antioxidant properties. They help boost immunity, detoxify the body, and promote digestion. Lemon juice can also help balance the pH levels in the body.
Why Best in Summer: Lemons provide a refreshing and hydrating drink when squeezed into water or used to make lemonade. Their high vitamin C content helps in protecting the skin from sun damage, essential for summer diet plans.
10. Limes
Health Benefits: Like lemons, limes are an excellent source of vitamin C. They have antioxidant properties that help combat oxidative stress and inflammation. Limes may also aid in digestion and improve liver function.
Why Best in Summer: Limes are often used to add a tangy zest to summer beverages and food. They are highly hydrating and can help cool down the body, making them ideal for hot weather and perfect for summer food and drinks.
11. Mangoes
Health Benefits: Mangoes are a rich source of vitamins A, C, and E, which are essential for immune health, skin health, and protecting against free radicals. Mangoes also contain fiber, which aids in digestion.
Why Best in Summer: Mangoes are a classic summer fruit known for their refreshing sweetness. They are hydrating and provide a natural energy boost. Their high vitamin C content is beneficial for skin health, especially under the sun, making them good summer foods.
12. Peaches
Health Benefits: Peaches are rich in antioxidants, including flavonoids, which help protect the body against oxidative stress and inflammation. They are also high in vitamins A and C, which are essential for healthy skin and vision.
Why Best in Summer: Peaches have a high water content, making them hydrating and cooling in hot weather. Their sweet, juicy flesh makes them a popular summer fruit and a perfect light food to eat.
13. Plums
Health Benefits: Plums are rich in anthocyanins, compounds that have antioxidant effects. They help combat oxidative stress and may support digestive health. They are also a good source of vitamin C.
Why Best in Summer: Plums are hydrating and perfect for summer snacking. Their antioxidants help protect the body from the heat and sun exposure – ideal foods for summer consumption.
14. Raspberries
Health Benefits: Raspberries are high in vitamins C and K and are rich in dietary fiber, which aids digestion. They are also known for their anti-inflammatory properties and their potential to protect against cancer.
Why Best in Summer: Raspberries are a low-calorie, hydrating fruit that can be enjoyed in smoothies, yogurt, or on their own during the summer. Their antioxidants help protect the skin and body from UV damage, perfect for what to eat in the summer.
15. Strawberries
Health Benefits: Strawberries are high in antioxidants, particularly anthocyanins, which help protect against inflammation and oxidative stress. They also promote gut health and may help reduce the risk of cardiovascular disease.
Why Best in Summer: Strawberries are juicy, sweet, and hydrating, making them a perfect snack for hot summer days. They are often used in cooling beverages or desserts – ideal cold summer foods.
16. Watermelon
Health Benefits: Watermelon is packed with water, making it an excellent hydrating fruit. It contains antioxidants such as lycopene, which have anti-inflammatory and anti-cancer properties. Watermelon is also known for its ability to reduce oxidative stress and promote liver health.
Why Best in Summer: Watermelon is extremely hydrating and cooling, making it an ideal fruit for hot summer days. It helps replenish fluids lost due to heat and is perfect for hot weather – truly one of the best foods to eat when it’s very hot outside.
Seasonal Vegetables for the Summer Season
Summer vegetables are nature’s way of providing cooling, hydrating, and easily digestible foods that support your body during hot weather. These light summer food options are perfect for creating refreshing meals for hot days.
17. Beets
Health Benefits: Beets are rich in antioxidants, which help reduce inflammation and protect against oxidative stress. They are also known to improve blood flow and support liver detoxification.
Why Best in Summer: Beets have a cooling effect on the body, making them ideal for hot weather. They can be used in refreshing salads or smoothies – perfect for what to eat on very hot days.
18. Carrots
Health Benefits: Carrots contain carotenoids and polyphenols, which have antioxidant, anti-carcinogenic, and immune-boosting properties. They support eye health and may help protect the skin from UV damage.
Why Best in Summer: Carrots are crunchy and refreshing, making them a perfect addition to summer salads or snacks. Their high water content also helps in hydration – ideal foods to eat when it’s hot outside.
19. Celery
Health Benefits: Celery is a good source of vitamin C, beta-carotene, and manganese. It has anti-inflammatory properties and helps in reducing high blood pressure.
Why Best in Summer: Celery is hydrating and light, making it perfect for summer. It can be used in salads or as a snack – one of the best foods to eat in the heat.
20. Corn
Health Benefits: Corn is rich in fiber and antioxidants, which support gut health and protect against free radical damage. It is also a good source of vitamins and minerals, including magnesium and vitamin B6.
Why Best in Summer: Corn is a summer staple and can be enjoyed fresh, grilled, or in salads. It provides a satisfying and hydrating snack in the heat, perfect for warm-weather food preferences.
21. Green Beans
Health Benefits: Green beans have anti-inflammatory and antioxidant properties. They support heart health and aid in maintaining healthy blood sugar levels.
Why Best in Summer: Green beans are light, crisp, and refreshing, making them perfect for summer salads and stir-fries – ideal lighter meals for summer.
22. Lima Beans
Health Benefits: Lima beans are rich in fiber and protein, which help regulate blood sugar levels and support digestive health. They are also a good source of potassium.
Why Best in Summer: Lima beans are cooling and nutritious, making them ideal for summer meals like bean salads or soups – perfect for what to cook when it’s hot.
23. Okra
Health Benefits: Okra has antioxidant, anti-inflammatory, and anti-diabetic properties. It also supports heart health and helps in managing cholesterol levels.
Why Best in Summer: Okra is light and has a cooling effect, making it a great vegetable for hot days. It can be used in curries, salads, or roasted – one of the best foods for hot weather.
Cooling Herbs & Natural Ingredients for Summer
These natural cooling agents are essential for beating the summer heat and maintaining comfort during the hottest days. They’re perfect additions to your summer diet and can transform ordinary meals into cool summer recipes.
24. Mint (Pudina)
Why Best for Summer: Mint is a natural coolant that offers instant relief from heat. Its refreshing taste and cooling properties help reduce body temperature, which is why mint tea, chutneys, or even a few mint leaves in your water can be incredibly rejuvenating.
Usage: Add fresh mint leaves to water, make mint tea, or mix with yogurt for a cooling dip – perfect for refreshing food preparation.
25. Lemon Balm (Melissa officinalis)
Why Best for Summer: Known for its calming and cooling effects, lemon balm can help soothe the mind and relax the body during hot days. It aids in hydration and supports digestion.
Usage: Add fresh lemon balm leaves to cold water or iced tea for a refreshing, calming drink – ideal for what to eat when it’s hot.
26. Coriander (Dhaniya)
Why Best for Summer: Coriander is cooling and helps balance body heat. It also stimulates the appetite, which is important during hot weather when we often feel less hungry.
Usage: Use fresh coriander in salads, as a garnish, or in chutneys to add a fresh, cooling touch to your meals – perfect for summer time foods.
27. Hibiscus (Gul-e-Gavazaban)
Why Best for Summer: Hibiscus flowers are a natural source of antioxidants and have anti-inflammatory properties. Hibiscus tea is excellent for reducing blood pressure and cooling the body.
Usage: Brew hibiscus tea, which can be consumed hot or cold, for a hydrating and cooling beverage – ideal cold foods for summer.
28. Rose (Gulab)
Why Best for Summer: Rose extracts and petals are naturally cooling and can help lower body temperature. They are also soothing for the digestive system.
Usage: Rosewater can be added to water or used in cooling tonics – perfect for what to eat in hot weather.
29. Rosemary Leaves
Why Best for Summer: Rosemary leaves have a refreshing aroma and cooling properties that can help alleviate heat-related discomfort. It stimulates circulation, which may be helpful when the body feels sluggish in the heat.
Usage: Rosemary can be used in teas, as a garnish for summer salads, or infused into water or oils for topical use – ideal for healthy summertime foods.
30. Neem Powder
Why Best for Summer: Neem has natural cooling and anti-inflammatory properties. It helps in soothing skin conditions caused by the heat, such as rashes, prickly heat, and sunburns.
Usage: Neem powder can be mixed with water or applied as a paste to the skin for cooling effects – perfect for food to eat in summer, and health support.
31. Lemongrass Oil
Why Best for Summer: Lemongrass oil has a strong cooling effect and can help regulate body temperature. It has anti-inflammatory and antimicrobial properties.
Usage: Add a few drops of lemongrass oil to your bath water or use it in a diffuser – ideal for what to eat on hot days, wellness routines.
32. Peppermint Oil
Why Best for Summer: Peppermint oil is widely recognized for its cooling and soothing effects, perfect for the hot months. It helps lower body temperature and reduces inflammation.
Usage: Apply diluted peppermint oil to your forehead, neck, or body to provide relief from heat, perfect for foods to eat in hot weather to support.
33. Aloe Vera
Why Best for Summer: Aloe vera is one of the most commonly used herbs for soothing sunburns and heat rashes. It helps in moisturizing the skin and has anti-inflammatory properties.
Usage: Apply fresh aloe vera gel to your skin or use it as a base for homemade cooling sprays – ideal for the best food to eat on a hot day, skincare.
Hydrating Seeds and Refreshing Beverages
These organic and power-packed seeds and nutritious beverages are essential for maintaining hydration and energy levels during summer. They’re perfect for creating summer food and drinks that keep you cool and energized.
34. Quinoa Seeds
Why Best for Summer: Quinoa seeds are packed with essential amino acids and nutrients, making them a great addition to hydrating summer drinks. It helps maintain energy levels during long summer days.
Usage: Soak quinoa and add it to water or smoothies. It can also be made into a refreshing quinoa-based drink – perfect for what should eat in the summer season.
35. Chia Seeds
Why Best for Summer: Chia seeds are perfect for hydration as they can absorb water and expand, helping to keep your body hydrated and energized. They are rich in omega-3 fatty acids and fiber.
Usage: Soak chia seeds in water or coconut water and drink the mixture. You can also add them to smoothies or summer salads – ideal for the best foods to eat when it’s very hot outside.
Pro Tip: Chia seeds are one of the most used and powerful seeds in Pakistan. Read our blog on the complete benefits of chia seeds in Urdu.
36. Basil Seeds (Sabja Seeds)
Why Best for Summer: Basil seeds are excellent at absorbing water and expanding, helping to cool the body. These seeds are packed with antioxidants and help regulate body temperature.
Usage: Soak basil seeds in water for a few hours and add them to lemonades or fruit punches – perfect for food to eat when it’s hot.
37. Fenugreek Seeds (Methi Dana)
Why Best for Summer: Fenugreek seeds (methi dana) are excellent for cooling the body and reducing heat-induced discomfort. They help in balancing body temperature and have anti-inflammatory properties.
Usage: Soak fenugreek seeds overnight in water and drink the water the next morning – ideal for what to eat in summer.
38. Flax Seeds
Why Best for Summer: Flax seeds are a great source of omega-3s and fiber. They help keep the digestive system healthy and hydrated, and their cooling properties make them ideal for summer.
Usage: Grind flax seeds and sprinkle them on your salads, smoothies, or add them to homemade energy bars – perfect for summer foods to eat.
39. Soy Milk
Why Best for Summer: Soy milk is a plant-based, cooling alternative to dairy that hydrates the body. It contains essential vitamins and minerals, including vitamin D and calcium.
Usage: Drink chilled soy milk straight, or blend it into smoothies, shakes, or desserts – ideal for cool foods for summer.
40. Oat Milk
Why Best for Summer: Oat milk is a hydrating, dairy-free option with a mild flavor that helps cool the body down. It contains beta-glucans that can improve digestive health.
Usage: Drink oat milk chilled or add it to smoothies or iced coffee for a cooling, creamy texture – perfect for dinner ideas hot day.
41. Almond Milk
Why Best for Summer: Almond milk is rich in vitamins and low in calories, making it perfect for staying cool during the hot summer months. It provides essential nutrients like vitamin E.
Usage: Enjoy almond milk chilled or use it in smoothies, iced beverages, or as a base for refreshing shakes – ideal as the best food for summer.
42. Coconut Milk
Why Best for Summer: Coconut milk has natural hydrating properties and is great for keeping the body cool. It also helps nourish the skin and hair, providing essential moisture during the dry heat.
Usage: Coconut milk can be consumed chilled, added to smoothies, or used in desserts and savory dishes – perfect for summer and food combinations.
43. Bael Sherbet (Wood Apple)
Why Best for Summer: Bael fruit is a well-known traditional cooling agent, helping to reduce body heat. The fruit is rich in antioxidants and can aid in detoxification.
Usage: Bael fruit can be made into a refreshing sherbet or juice, which is perfect for quenching your thirst – ideal for what to eat in the summer season.
Essential Oils for Summer Skin & Hair Care
These natural oils provide protection and nourishment for your skin and hair during the harsh summer months, complementing your healthy diet for summer body goals.
44. Coconut Oil
Why Best for Summer: Coconut oil serves as a moisturizer for both the skin and hair, protecting against sun damage, dryness, and split ends. It is also cooling and hydrating.
Usage: Apply coconut oil to your skin after a shower for hydration or massage it into your hair as a leave-in conditioner – perfect for best things to have when it’s hot outside, skin care routines.
45. Black Seed Oil
Why Best for Summer: Black seed oil is known for its anti-inflammatory and anti-fungal properties, which help soothe skin conditions caused by the heat. It can also promote healthy hair and scalp.
Usage: Apply black seed oil to the skin to treat heat rashes or use it in your hair care routine – ideal for what to use when it’s hot, wellness support.
46. Mustard Oil
Why Best for Summer: Mustard oil is great for massaging the body to promote healthy skin and stimulate circulation. It has natural anti-inflammatory properties and is beneficial for cooling down the body.
Usage: Use mustard oil to massage the body or scalp, helping to combat the dryness caused by the sun, perfect for use in summer body care.
47. Olive Oil
Why Best for Summer: Olive oil is a powerful moisturizer and antioxidant that nourishes the skin and hair. It can help repair sun damage and prevent dehydration in the heat.
Usage: Apply olive oil to the skin for deep hydration or use it as a hair mask to restore moisture – ideal for lifestyle support.
48. Castor Oil
Why Best for Summer: Castor oil helps in maintaining scalp health and can prevent hair loss, especially in the dry heat of summer. It also helps to restore hydration to the skin and lips.
Usage: Apply castor oil to your scalp and hair for healthy growth and nourishment – perfect for how to do body care in hot weather.
49. Rosemary Oil
Why Best for Summer: Rosemary oil is great for hair care during the summer, especially when hair becomes dry and damaged due to excessive sun exposure. It promotes healthy scalp circulation.
Usage: Add a few drops of rosemary oil to your regular hair oil or shampoo to support healthy hair growth – ideal for best food to eat when it’s hot beauty routines.
Summer-Friendly Superfoods and Cooling Foods
These nutrient-dense superfoods are perfect for maintaining energy and health during the summer months, answering the question of what superfoods are best for summer wellness.
50. Cucumber (Kheera)
Why Best for Summer: Cucumbers are composed mainly of water, making them incredibly hydrating. They are low in calories and high in antioxidants, helping to cool the body and soothe the skin.
Usage: Add fresh cucumber slices to salads, sandwiches, or eat them on their own as a cooling snack – perfect for what to eat in hot weather.
51. Watermelon (Tarbooz)
Why Best for Summer: Watermelon is made up of over 90% water, making it an excellent fruit for staying hydrated. It’s also high in lycopene, an antioxidant that helps protect the skin from sun damage.
Usage: Enjoy watermelon slices on their own or add them to smoothies, fruit salads, or popsicles – ideal for cold things to eat in summer.
52. Yogurt (Dahi)
Why Best for Summer: Yogurt is naturally cooling and supports digestive health by providing probiotics. Consuming yogurt-based drinks like lassi can help lower body temperature.
Usage: Drink chilled yogurt or make a traditional lassi, adding herbs like mint or coriander – perfect for what to eat on a hot day for lunch.
53. Moringa Powder
Why Best for Summer: Moringa powder is packed with antioxidants, vitamins, and minerals. It helps maintain hydration and supports energy levels throughout the summer, while also combating fatigue.
Usage: Add moringa powder to smoothies, juices, or even to water for an extra health boost – ideal for summer diets. You can also have Moringa capsules and Moringa oil in summer.
55 Best Summer Foods to Eat in Pakistan – Price Information
Seasonal Fruits (16 Products)
| Product Name | Price in Pakistan |
| 1. Apple price in Pakistan | PKR 400-825 per kg |
| 2. Apricot price in Pakistan | PKR 800-1,200 per kg |
| 3. Banana price in Pakistan | PKR 100-200 per dozen |
| 4. Blackberries price in Pakistan | PKR 1,500-2,000 per kg |
| 5. Blueberries price in Pakistan | PKR 2,500-3,500 per kg |
| 6. Cantaloupe price in Pakistan | PKR 80-150 per kg |
| 7. Cherry price in Pakistan | PKR 1,800-2,500 per kg |
| 8. Honeydew price in Pakistan | PKR 100-200 per kg |
| 9. Lemon price in Pakistan | PKR 500-800 per kg |
| 10. Lime price in Pakistan | PKR 250-350 per kg |
| 11. Mango price in Pakistan | PKR 200-600 per kg |
| 12. Peaches’ price in Pakistan | PKR 300-500 per kg |
| 13. Plums price in Pakistan | PKR 400-600 per kg |
| 14. Raspberries price in Pakistan | PKR 2,000-3,000 per kg |
| 15. Strawberries price in Pakistan | PKR 800-1,500 per kg |
| 16. Watermelon price in Pakistan | PKR 40-80 per kg |
Seasonal Vegetables (7 Products)
| Product Name | Price in Pakistan |
| 17. Beet price in Pakistan (Beetroot powder price in Pakistan) | PKR 120-180 per kg (Rs 600 – 2,200) |
| 18. Carrot price in Pakistan | PKR 80-120 per kg |
| 19. Celery price in Pakistan | PKR 200-300 per kg |
| 20. Corn price in Pakistan (Popcorn seeds price in Pakistan) | PKR 30-50 per piece (Rs 300 – 1300) |
| 21. Green Beans price in Pakistan | PKR 150-250 per kg |
| 22. Lima Beans price in Pakistan | PKR 200-300 per kg |
| 23. Okra price in Pakistan | PKR 100-200 per kg |
Cooling Herbs & Natural Ingredients (10 Products)
| Product Name | Price in Pakistan |
| 24. Mint (Pudina) price in Pakistan | PKR 50-100 per bundle |
| 25. Lemon Balm price in Pakistan | PKR 150-250 per 100g |
| 26. Coriander (Dhaniya) price in Pakistan | PKR 20 per bundle |
| 27. Hibiscus flower price in Pakistan | PKR 900 – ₨ 1,600 (Depending on Quantity) |
| 28. Rose (Gulab) price in Pakistan | PKR 300-600 |
| 29. Rosemary Leaves price in Pakistan | PKR 400 – 1200 (Depending on Quantity) |
| 30. Neem Powder price in Pakistan | PKR 400-650 (Depending on Quantity) |
| 31. Lemongrass Oil Price in Pakistan | PKR 600-1,000 (Depending on Quantity) |
| 32. Peppermint Oil price in Pakistan | PKR 600-1,600 (Depending on Quantity) |
| 33. Aloe Vera price in Pakistan | PKR 100-500 per piece/per plant |
Hydrating Seeds & Beverages (10 Products)
| Product Name | Price in Pakistan |
| 34. Quinoa Seeds price in Pakistan | PKR 250-650 (Depending on Quantity) |
| 35. Chia Seeds price in Pakistan | PKR 300-1,800 (Depending on Quantity) |
| 36. Basil Seeds (Sabja) price in Pakistan | PKR 400-800 (Depending on Quantity) |
| 37. Fenugreek Seeds (Methi Dana) price in Pakistan | PKR 200-350 (Depending on Quantity) |
| 38. Flax Seeds price in Pakistan | PKR 130-400 (Depending on Quantity) |
| 39. Soy Milk price in Pakistan | PKR 1000 |
| 40. Oat Milk price in Pakistan | PKR 1100 |
| 41. Almond Milk price in Pakistan | PKR 1200 |
| 42. Coconut Milk price in Pakistan | PKR 800 |
| 43. Bael Sherbet (Wood Apple) price in Pakistan | PKR 100-200 (Depending on Quantity) |
Essential Oils for Summer Care (6 Products)
| Product Name | Price in Pakistan |
| 44. Coconut Oil Price in Pakistan | PKR 400-700 (Depending on Quantity) |
| 45. Black Seed Oil price in Pakistan | PKR 600-1,600 (Depending on Quantity) |
| 46. Mustard Oil price in Pakistan | PKR 350-550 (Depending on Quantity) |
| 47. Olive Oil Price in Pakistan | PKR 600-1900 (Depending on Quantity) |
| 48. Castor Oil Price in Pakistan | PKR 300-800 (Depending on Quantity) |
| 49. Rosemary Oil price in Pakistan | PKR 600-1000 (Depending on Quantity) |
Summer Superfoods (4 Products)
| Product Name | Price in Pakistan |
| 50. Cucumber (Kheera) price in Pakistan | PKR 60-120 per kg |
| 51. Watermelon (Tarbooz) price in Pakistan | PKR 40-80 per kg |
| 52. Yogurt (Dahi) price in Pakistan | PKR 350-500 per kg |
| 53. Moringa Powder price in Pakistan | PKR 300-900 (Depending on Quantity) |
Additional Summer Essentials Mentioned
- Coconut Water price in Pakistan – PKR 200-1000 per coconut
- Rose Water price in Pakistan – PKR 200-400 (Depending on Quantity)
Note: The prices of each product are checked by a researcher and tech professional at NatureZone.
Recipe Ideas for Summer Success:
- Morning: Chia seed pudding with fresh berries and mint
- Lunch: Cucumber and watermelon salad with lime dressing
- Evening: Coconut water with basil seeds and rose water
- Dinner: Light quinoa salad with seasonal vegetables
10 Must-Avoid Foods in Summer: Keep Your Body Cool and Healthy
As temperatures soar during the summer months, what we choose to eat becomes crucial for maintaining our comfort, energy levels, and overall health. While we focus on incorporating cooling foods into our diet, it’s equally important to understand which foods can work against our body’s natural cooling mechanisms. Here are ten foods you should limit or avoid during the hot summer season to stay cool, hydrated, and energized.
1. Fried and Fatty Foods
Why avoid:
Fried foods like samosas, pakoras, French fries, and deep-fried snacks are particularly problematic during summer. These heavy, oil-laden foods require significant energy to digest, generating internal heat that raises your body temperature.
The high fat content slows down digestion, making you feel sluggish and uncomfortable when you need to feel light and energized. Additionally, the cooking process itself adds external heat to your environment, making your kitchen and home warmer.
2. Spicy Foods
Why avoid:
While spicy foods can temporarily make you sweat and provide a cooling sensation, they can be counterproductive in extreme heat. Excessive spice consumption can lead to dehydration as your body loses fluids through increased sweating.
Spicy foods can also cause heartburn, acid reflux, and digestive discomfort, which become more pronounced when combined with high temperatures and potential heat stress.
3. Caffeinated Beverages (Coffee, Energy Drinks)
Why avoid:
Coffee, energy drinks, and other caffeinated beverages act as diuretics, promoting fluid loss through increased urination. During summer, when your body is already losing fluids through sweating, consuming caffeine can accelerate dehydration. This creates a cycle where you feel more tired and sluggish, leading to increased caffeine consumption and further dehydration.
4. Sugary Drinks (Sodas, Packaged Juices, Sweet Lassi)
Why avoid:
Commercial sodas and packaged juices provide empty calories and cause rapid spikes in blood sugar levels, followed by energy crashes that leave you feeling more tired in the heat. These drinks don’t provide genuine hydration due to their high sugar content, which can actually increase thirst.
The artificial ingredients and preservatives can also cause bloating and digestive discomfort when consumed in hot weather.
5. Ice Cream and Cold Desserts (in excess)
Why avoid:
While ice cream provides temporary relief from the heat, excessive consumption can disrupt your digestive system. The extreme temperature difference between the cold desert and your warm body can shock your system, potentially leading to throat irritation, colds, or digestive issues.
The high sugar and fat content also contributes to energy fluctuations and can make you feel heavier in the heat.
6. Red Meat
Why avoid:
Red meat requires substantial energy to digest due to its complex protein structure and high fat content. This digestive process generates significant internal heat, raising your body temperature when you’re trying to stay cool.
The thermogenic effect of protein metabolism can make you feel warmer and more uncomfortable during hot weather, while also requiring more water for proper digestion.
7. Pickles and High-Sodium Foods
Why avoid:
Foods high in sodium, including pickles, processed meats, and salty snacks, can disrupt your body’s fluid balance. Excess salt causes water retention in some areas while promoting dehydration in others.
This imbalance becomes particularly problematic in summer when proper hydration is essential for temperature regulation and overall comfort.
8. Alcohol
Why avoid:
Alcohol acts as a potent diuretic, increasing fluid loss through urination while simultaneously impairing your body’s ability to regulate temperature. It can cause dehydration, disrupt sleep patterns during warm nights, and increase your risk of heat-related illnesses.
Alcohol also dilates blood vessels, which can make you feel warmer and more uncomfortable in hot weather.
9. Chocolate
Why avoid:
Beyond the obvious melting problem in hot weather, chocolate contains caffeine and theobromine, both of which can contribute to dehydration. The high sugar content can cause energy spikes and crashes, while the fat content makes it heavy to digest. Dark chocolate, while healthier in moderate amounts, can also slightly raise body temperature due to its thermogenic properties.
10. Processed and Packaged Snacks
Why avoid:
Chips, instant noodles, crackers, and other processed snacks are loaded with sodium, preservatives, and unhealthy fats. These ingredients can contribute to dehydration, water retention, and digestive discomfort. The high sodium content is particularly problematic in summer when maintaining proper electrolyte balance is crucial for staying hydrated and comfortable.
Making Smart Summer Choices
Instead of these heat-generating foods, focus on fresh fruits, vegetables, lean proteins, and plenty of water. Your body will thank you with better energy levels, improved comfort, and enhanced ability to handle the summer heat naturally. Remember, summer eating should be about supporting your body’s cooling mechanisms, not working against them.
The Science Behind Summer Nutrition
The flavors of summer aren’t just about taste – they’re about survival and optimal health. When temperatures soar, your body’s cooling mechanisms work overtime. This is why what we should eat in summer becomes a matter of supporting your body’s natural cooling processes.
Summer foods are typically:
- High in water content (80-95% water)
- Rich in electrolytes to replace what’s lost through sweating
- Cooling in nature, according to traditional medicine systems
- Easy to digest, requiring less metabolic heat production
- Packed with antioxidants to protect against heat stress
Best Foods to Eat in Summer: Creating Your Summer Meal Plan
Planning great summertime meals doesn’t have to be complicated. Focus on these principles:
Quick Dinner Recipes for Summer:
- Chilled Soup: Blend cucumber, mint, and yogurt for an instant cooling meal
- Fruit Salad Bowl: Combine watermelon, berries, and mint with a lime dressing
- Quinoa Salad: Mix cooked quinoa with cucumber, herbs, and lemon dressing
- Smoothie Bowl: Blend frozen fruits with coconut milk and top with chia seeds
Warm Weather Dinners Strategy:
- Prepare meals during cooler parts of the day
- Focus on raw or lightly cooked foods
- Use herbs and spices that have cooling properties
- Keep portions moderate to avoid generating digestive heat
Hydration Beyond Water
While water is essential, summer food and drinks can provide superior hydration through:
- Natural electrolyte balance from fruits and vegetables
- Sustained hydration from foods with high water content
- Added nutrients that support overall health
- Cooling properties that help regulate body temperature
Special Considerations for Extreme Heat
When facing heat waves or extreme temperatures, knowing what to eat when it’s hot becomes critical:
Best Foods to Eat When It’s Very Hot Outside:
- Immediate cooling: Watermelon, cucumber, mint
- Sustained energy: Coconut water, chia seeds, quinoa
- Digestive support: Yogurt, ginger, fennel
- Skin protection: Foods high in antioxidants and healthy fats
Meals for Hot Days Planning:
- Eat smaller, more frequent meals
- Choose foods at room temperature or chilled
- Avoid cooking during peak heat hours
- Focus on hydrating foods rather than just drinking water
Traditional Wisdom Meets Modern Science
Many of these summertime foods have been used for centuries in hot climates. Traditional systems like Ayurveda classify foods as heating or cooling, and modern science confirms many of these classifications through their effects on metabolism, digestion, and thermoregulation.
Classic Summer Dishes from Around the World:
- Mediterranean: Gazpacho (cold soup with tomatoes, cucumber)
- Indian: Lassi (yogurt-based cooling drink)
- Middle Eastern: Fattoush (fresh vegetable salad)
- Asian: Cold noodle soups with cucumber and herbs
Your 55-Food Summer Survival Kit to Beat Heat Waves in Pakistan
This comprehensive list of 55 best summer foods to eat in Pakistan provides you with everything needed to stay cool, hydrated, and healthy throughout the hottest months. From hydrating fruits and cooling vegetables to energy-boosting seeds and nourishing oils, these foods work together to support your body’s natural cooling mechanisms.
Remember, the best approach to summer eating is variety and balance. Include foods from each category, listen to your body’s needs, and adjust based on your activity level and local climate conditions.
Whether you’re looking for lighter meals for summer, refreshing meals for hot days, or simply wondering what to eat in summer, this guide provides the foundation for a cooling, nourishing, and delicious summer diet that will keep you feeling your best no matter how high the temperature rises.
Stay cool, stay hydrated, and embrace the abundance of nature’s summer bounty!
FAQs About the Best Summer Foods to Eat in Pakistan
1. What are the best foods to eat in summer to stay cool?
The best summer foods in Pakistan include high-water-content fruits like watermelon (90% water), cucumber, cantaloupe, and citrus fruits. Cooling vegetables such as celery, lettuce, and tomatoes also help regulate body temperature. Hydrating seeds like chia seeds and basil seeds, along with yogurt-based drinks and coconut water, provide excellent cooling effects during hot weather.
2. Which fruits should I eat during the summer season for hydration?
Top hydrating summer fruits include watermelon, cantaloupe, honeydew, oranges, strawberries, and peaches. These fruits contain 80-95% water content and provide natural electrolytes. Citrus fruits like lemons and limes are particularly effective for making refreshing drinks that help maintain hydration levels during heat waves.
3. What foods should I avoid eating in hot weather?
Avoid heavy, heat-generating foods during summer, including fried foods, spicy dishes, red meat, caffeinated beverages, alcohol, and processed snacks. These foods require more energy to digest, generate internal heat, or contribute to dehydration. Instead, focus on light, cooling foods that support your body’s natural temperature regulation.
4. How can I create a summer meal plan for hot days?
Create summer meal plans by focusing on raw or lightly cooked foods, smaller frequent meals, and room temperature dishes. Include cooling herbs like mint and coriander, prepare meals during cooler hours, and emphasize foods with high water content. Ideal summer meals include chilled soups, fruit salads, quinoa bowls, and yogurt-based dishes.
5. What are the best cooling herbs for summer heat?
The most effective cooling herbs for summer include mint (pudina), coriander (dhaniya), lemon balm, hibiscus, and rose petals. These herbs can be added to water, teas, or meals to provide natural cooling effects. Mint is particularly powerful for instant heat relief, while hibiscus tea helps reduce body temperature and blood pressure.
6. Which seeds are best for summer hydration and energy?
Chia seeds, basil seeds (sabja), fenugreek seeds (methi dana), and flax seeds are excellent for summer. Chia and basil seeds absorb water and expand, providing sustained hydration. Soak these seeds in water or coconut water to create natural energy drinks that keep you hydrated and energized throughout hot summer days.
7. What should I eat for lunch on a very hot day?
For hot day lunches, choose light, cooling options like cucumber and watermelon salad, chilled yogurt with mint, quinoa salad with fresh herbs, or cold soups. Avoid heavy, cooked meals and opt for foods that provide hydration and nutrients without generating internal heat. Fresh fruit bowls and vegetable salads are ideal choices.
8. How do summer foods help beat the heat naturally?
Summer foods help beat the heat through high water content (80-95%), natural electrolytes that replace minerals lost through sweating, cooling properties that reduce body temperature, and easy digestibility that requires less metabolic heat production. These foods work with your body’s natural cooling mechanisms rather than against them.
9. What are the prices of summer foods in Pakistan?
Summer food prices in Pakistan vary: watermelon (PKR 40-80/kg), mango (PKR 200-600/kg), cucumber (PKR 60-120/kg), coconut water (PKR 200-1000/coconut), chia seeds (PKR 300-1800), and yogurt (PKR 350-500/kg). Seasonal fruits and vegetables are generally more affordable during peak summer months.
10. Can I lose weight by eating summer foods?
Yes, many summer foods support weight management due to their high water content, low calories, and high fiber. Foods like watermelon, cucumber, berries, and leafy greens are naturally low in calories but high in nutrients. The high water content helps you feel full while providing essential vitamins and minerals for overall health during summer months.
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