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7 Foods You Must Eat to Stay Healthy During Summer of Dubai

7 Best Summer Foods To Keep Your Body Cool

The Middle East is a region of sub-tropical high-pressure that, due to complex atmospheric circulation patterns, tends to be hot and humid throughout the year.

It is said that Dubai has two seasons – the first is the hot season, and the second is the very hot season. The high temperature in the region is mainly due to the proximity to the desert and, more importantly, the Tropic of Cancer. Between June to September, the weather gets excruciatingly hot. The mercury during this period can reach anywhere between 35°C and 50°C.

Dealing With the Hot Dubai Summer

For residents of Dubai, the best way to beat the sun’s heat during these months is to stay indoors and eat healthily. Otherwise, the torturous heat can result in dehydration, heat stroke, hypotension, and heat exhaustion.

With its well-developed infrastructure, Dubai has many air-conditioned options for indoor extravagances. Moreover, nights are comparatively pleasant, and you can plan outdoor activities after sunset in the city during summer.

When it comes to food, you need to be extra careful in planning the meals for the day. Including seasonal produce, locally grown vegetables, and high-water content fruits help you easily tide through the cruel summers. The mantra to stay fit during this time is to go light on your diet, even if you have to stay away from some of the most popular food in Dubai.

Which are the foods to eat during the summer of Dubai to stay healthy?

1. Watermelon

Topping our list is one of the most preferred summer fruits – watermelon. Recommended by nutritionists, this food has plenty of hidden nutrients, besides water, its main constituent, that keep your body protected from the glaring heat of the sun.

Dehydration is a common medical problem during the hot season. Watermelon is one of the best ways to keep the body hydrated, as almost 92% of the fruit is water. In addition, it is low in calories and sodium, making it a safe snack option for one and all.

Other than this, watermelon is a potent source of nutrients, primarily vitamins C, A, and B6. It is rich in potassium and antioxidants like beta-carotene and lycopene that help prevent cell damage. The fruit helps keep the cardiovascular system strong. The essential vitamins support collagen production that keeps your skin young and healthy. Lycopene is known to have a sun-protection effect, and potassium prevents muscle soreness.

Pregnant ladies benefit a lot by consuming watermelon every day. It helps them deal with morning sickness, heartburn, muscle cramps, constipation, and blood pressure-related issues.

Ways to have watermelon: cut fruit, salads, smoothies, freshly-prepared juices, and homemade sorbets.

Interesting Trivia: The first watermelons were grown in Egypt about 5,000 years ago.

2. Cucumber

Another superfood that becomes your great companion in summer is cucumber. About 96% of this green vegetable is water, thus, helping you stay hydrated. Many people prepare detox water using cucumber and mint for detoxifying the body during the hot season.

Fresh cucumbers contain reasonable amounts of potassium and magnesium. These micronutrients help maintain blood pressure, reduce blood sugar, and strengthen the heart. As a coolant, cucumber is good for the gut. It also contains a lot of soluble fiber, strengthening the digestive system.

If you are aiming to stay healthy and also lose weight, cucumber is the best option. Consider this – 100g of this vegetable contains about 15.5 calories. Plus, regular consumption of this veggie helps enhance your skin, nails, hair, and eyes.

Ways to have cucumber: peeled and raw cucumber in salads, curds, sandwiches, smoothies, juices, vegetarian sushi, and pickle.

Interesting Trivia: Cucumbers were first grown in South-East Asia and are best produced hydroponically.

3. Ripe Papaya

Another fruit that you must include in your summer diet daily is ripe papaya. It is rich in vitamins A and C and numerous phytonutrients. In addition, the beta carotene contained in the fruit is good for the eyes as it helps in enduring the sun’s bright glare during summer.

The phytochemicals foliates, and vitamins strengthen your gut, prevent bloating, and enhance metabolism. This is one fruit that you can consume on an empty stomach. The digestive tract is cleaned of toxins and helps clear bowel movement.

If you are keen to lose weight, papaya is an ideal addition to your diet because it is high in fibre and low in calories. Vitamins A and C help strengthen the immune system. Potassium and antioxidants keep the arteries healthy and reduce cholesterol levels.

Ways to have papaya: cut fruit.

Interesting Trivia: interestingly, papaya is categorized as a berry and originated in Central America and Mexico. Papain, an enzyme present in papaya, is a natural painkiller, and it promotes the increased production of cytokines that regulate inflammation.

4. Coconut Water

It is one of the most popular beverages in this part of the world. When the temperatures outdoors are soaring high, and there are heatwave-like conditions, coconut water can bring in a lot of respites. Not only is it loaded with antioxidants and nutrients, but it is also a refreshing drink with no added sugar.

Undoubtedly, coconut water helps keep you nourished and hydrated, especially when it is hot outside. It is an effective way to stay away from heatstroke. 240 ml of coconut water contains about 15 grams of carbs, 8 grams of sugar, and 60 calories. The fluid comprises about 15% potassium, 4% calcium, 4% magnesium, and 2% phosphorous. As you can see, coconut water is a good source of macro and micronutrients too.

Due to magnesium and fiber content, it is excellent for digestion. Due to the presence of vitamin C, coconut water helps improve skin texture. Calcium is good for strong bones, and potassium helps fortify the heart and the cardiovascular system.

Ways to have coconut water: Drink the water on an empty stomach in the morning or with breakfast.

Interesting Trivia: coconut water is comparatively more potent than a sports beverage.

5. Tomatoes

Juicy red tomatoes are an excellent food choice during the hot season in Dubai. It is chock-full of micronutrients like vitamin A that prevent cellular damage. This nutrient lowers the risk of cardiovascular diseases and cancers of the breast, the prostrate area, and the colon. Vitamin A is also good for the eyes, skin, and immune system.

The vegetable is rich in lycopene and low in fat and sodium. This combination of the three ingredients helps maintain blood pressure. If you have diabetes, tomatoes are an effective inclusion in your diet since it has low carbs.

Ways to have tomatoes: ketchup, juice, sauce, salad, or cooked. Tomatoes can also be consumed raw.

Interesting Trivia: Technically, tomatoes are a type of fruit, and there are about 10,000 known varieties of tomatoes.

6. Zucchini

This summer squash is a type of gourd, a good food choice, and is often included in a vegan, keto, or low-carb diet. It is a low-calorie food, high in water content.

It is the richest in antioxidants that help fight free radicals or oxidative stress, essential to fight infections. So, besides being a summer food, zucchini is a healthy choice and helps prevent certain types of cancers, skin disorders, eye-related disorders, and cardiovascular diseases.

People often include this food in their summer diet because it is rich in water content and also contains soluble and insoluble fiber. Therefore, it is excellent for your gut system. Since zucchini is low-carb, it is great for lowering blood sugar levels. Containing tons of vitamin C, this vegetable is good for your eyes. The other important aspect is that it is a rich source of potassium that helps address high blood pressure risks.

Ways to have zucchini: it can be eaten raw in salads, stir-fried, with spaghetti, roasted, and in boiled form.

Interesting Trivia: Zucchini is a fruit, not a vegetable.

7. Blueberries

The blue, purple, and red color of the berries comes from anthocyanins, a potent antioxidant with anti-inflammatory properties. Blueberries promote gut bacteria production, especially the mucin-producing bacteria that fortify the gastrointestinal lining. Additionally, blueberries contain a good amount of fibre that supports digestion.

The presence of polyphenols in blueberries gives the fruit anti-inflammatory properties. Thus, the regular intake of blueberries strengthens the immunity system, which helps fight infection. The phytonutrients also have antioxidant properties, helping protect the body from cellular damage and free radicals. Regular consumption of blueberries can help prevent degenerative diseases, hypertension, cardiovascular diseases, and obesity.

Blueberries are rich in fiber that modulates blood sugar levels. Inclusion in your diet helps you lose weight and maintain your fitness. In addition, the fruit supports better heart health and cognitive functioning.

Ways to have blueberries: The fruit can be consumed as a shake, smoothie, raw, as toppings on waffles or pancakes, and can be baked as pie or muffin. If you love drinking fluids, try a blueberry mocktail with fresh herbs.

Interesting Trivia: One of the largest producers of blueberries is British Columbia. Also, a bush of blueberry can produce up to 6,000 fruits yearly.


Summer in Dubai can get acutely hot. Including fresh vegetables and fruits in your daily diet protect your health from the heat outdoors. The seven vegetables and fruits mentioned here are some of the hero foods that keep you aptly hydrated and nourished, strong enough to beat the Dubai heat!