Vegetables are an essential "cooling" food for summer. Photo: TL.

Cooling down in the summer with vegetables is a choice recommended by health experts. Dr. Tran Manh Hung (Department of Traditional Medicine, Gia Dinh People's Hospital, Ho Chi Minh City) believes that vegetables not only help cool down in the summer but also contribute to maintaining the body's internal balance. By understanding their properties, individual constitution, and appropriate preparation methods, the health benefits of vegetables can be maximized.

Most vegetables, being cooling, water-rich, and vitamin-rich, make for an effective and natural remedy for summer heat. These familiar vegetables not only provide nutrition but also aid digestion and reduce the feeling of stuffiness caused by the weather.

First and foremost, we must mention cucumbers, a fruit almost synonymous with summer. Cucumbers are over 90% water, helping to replenish the body's water loss during hot weather. Not only that, cucumbers also have a cooling effect, helping to soothe the liver and reduce internal heat.

When eaten raw or juiced, cucumbers provide an instant cooling sensation, making them ideal for those who frequently work outdoors or are prone to internal heat. In addition, this fruit is rich in vitamin C and antioxidants, helping to reduce skin dryness and mitigate the negative effects of sunlight.

Another vegetable very popular in summer meals is centella asiatica (Gotu Kola). Centella asiatica has long been considered a folk remedy with cooling and detoxifying effects on the body. Pureed centella asiatica juice, with a little sugar or mung beans added, is not only easy to drink but also helps reduce the feeling of heat, supports liver detoxification, and improves acne caused by heat.

In particular, for those suffering from mouth ulcers, constipation, or insomnia caused by heat, centella asiatica is a very worthwhile option. However, it should also be used in reasonable amounts to avoid affecting the digestive system.

Winter melon is also a "heavenly" summer remedy. With its cooling properties and high water content, winter melon helps to clear heat, promote urination, and support weight loss. Winter melon soup cooked with minced meat or dried shrimp is a light, easily digestible dish, perfect for hot days when the body feels tired and appetite is low.

Additionally, winter melon juice or winter melon tea is also popular due to its ability to quench thirst and cool the body effectively. Winter melon also contains a lot of fiber, which helps improve digestion and reduce bloating.

Amaranth, a common vegetable, also has a cooling effect in the summer. With its sweet taste and cooling properties, amaranth is often used in soups, especially amaranth soup with shrimp. This dish is not only delicious but also helps supplement minerals such as iron and calcium, which are very good for health, especially for women and children. Amaranth also has a laxative effect, aids digestion, and helps the body feel lighter during prolonged hot days.

Besides, loofah is an indispensable fruit in summer menus. Loofah has a sweet taste and cooling properties, helping to clear heat, detoxify, and support liver cooling. Loofah soup cooked with freshwater crab is a traditional dish that is both nutritious and effectively helps to cool the body.

In addition, loofah contains many vitamins and fiber, which help beautify the skin and support better digestive system function. Dishes made from loofah are usually light and easy to eat, making them very suitable for days when the body is tired due to the weather.

It's impossible not to mention tomatoes, a fruit rich in vitamins and antioxidants. Tomatoes can be eaten raw, in salads, used in soups, or made into juice. With their high lycopene content, tomatoes help protect the skin from the harmful effects of UV rays and also help cool the body from the inside. A glass of cold tomato juice on a hot summer day not only quenches thirst but also offers many health benefits.

In addition, leafy green vegetables such as cabbage, water spinach, and lettuce also play an important role in cooling the body. These vegetables contain plenty of water, fiber, and vitamins, helping the body cleanse and maintain balance. A plate of boiled vegetables with fish sauce or a simple bowl of vegetable soup can also help the body feel more comfortable on hot days. In particular, boiled water spinach eaten with cooled broth is a very popular and effective folk remedy for cooling the body.

Mung beans are also a familiar ingredient with excellent cooling properties for summer. Although not a vegetable in the conventional sense, mung beans are often incorporated into desserts and drinks to help cool the body, detoxify, and replenish energy. A glass of mung bean dessert or diluted mung bean water can help the body cool down quickly, especially after being in the sun.

However, in addition to consuming cooling vegetables, consumers also need to pay attention to preparation methods and nutritional balance . Eating too much cold-natured food can cause stomach upset and affect the digestive system, especially for those with weak constitutions. Therefore, it is advisable to combine a variety of foods, eat moderately, and ensure food safety and hygiene.