Summer is at its peak. The days are long, and temperatures are hotter than ever. So, whether you spend these long, warm days soaking up the sun, hanging out at your favorite swimming hole, or enjoying outdoor events, chances are you could use some help cooling off.
While you might be tempted to crank up the air conditioning, consider stepping into the kitchen first. If you’ve ever craved a cool slice of watermelon or an icy glass of lemonade on a hot summer day, you know how satisfying they can be. Many traditional seasonal foods can help fight the heat by cooling the body and providing much-needed refreshment at the same time. They also often boost hydration, reduce inflammation, and provide powerful micronutrients that support overall well-being.
Some plants, called diaphoretics, cool the body by tapping into its innate air conditioner—the ability to sweat. Hot chiles are one example. When you eat them, their heat warms your mouth. In response, your body begins to sweat, helping to cool your skin.
Other plants, such as tender leafy herbs and cucumbers, are high in water, hydrating your body on hot days. Others, such as mint, contain naturally occurring chemicals that leave you feeling cool.
Hibiscus
A summertime favorite, whose popularity stretches from Southwest Asia to Central and South America, is hibiscus (Hibiscus sabdrariffa). Its rich red color signals that the plant contains plenty of antioxidants. These antioxidants neutralize free radicals and help calm inflammation. The plant is also packed with vitamin C, which gives it its pleasantly tart flavor. Like other antioxidants, vitamin C helps protect cells from damage by free radicals. It also supports healthy skin and promotes wound healing.Traditionally, hibiscus is well-loved for its cooling properties. Cultures around the world often make cold hibiscus tea during summer’s hottest months. One example is Mexico’s agua de jamaica, which is sweetened with sugar and served over ice. The herb tastes slightly sour and astringent, with a fruity undercurrent that makes it a natural match for berries and citrus fruit.
Look for dried hibiscus in herb shops and online. You can purchase the dried flowers (or calyces) as well as the chopped, dried herb. Both work fine. The darker the color, the richer its flavor and the higher the amount of antioxidants it contains.
Mint
Chewing on fresh mint cools your mouth in the same way that eating a jalapeño heats it up. Menthol, an organic compound, is what gives mint that fresh, cooling effect. Like hibiscus, mint is high in antioxidants, especially quercetin. This antioxidant helps cool the body’s inflammatory response. A 2022 study found that it had neuroprotective properties and helped support metabolic health. Moreover, it showed promise in protecting the brain against age-related cognitive decline.Mint has been used in folk medicine for generations. Herbalists often use it to encourage good digestion and to ease upset stomachs, especially after heavy meals. The tradition of giving after-dinner mints to guests is rooted in European folk medicine.
Mint’s refreshing, mildly bitter flavor is great in savory pestos, chutneys, and summer salads, as well as in fruit salads, ice creams, and sorbets. One of the most popular ways to take mint is as iced tea or infused into cocktails—such as in a mojito, which combines it with lime and rum.
You can purchase both fresh and dried mint in most grocery stores. Fresh mint should have plump stems and crisp leaves. Avoid mint with darkening, limp, or lifeless leaves. It won’t last long. To store fresh mint, place it on a slightly damp paper towel inside a resealable bag, and keep it in the fridge for up to five days. Alternatively, you can store it in a vase of water on the countertop, if you change the water daily.
Cilantro
Cilantro (Coriandrum sativa) is a staple in many kitchens throughout the world. It’s beloved for its unique, fresh flavor that contains delicate notes of citrus. Like both mint and hibiscus, cilantro is packed with antioxidants that support healthy cells. Cilantro contains phenolic acids, such as caffeic acid, which neutralizes harmful free radicals. It contains many of the same compounds as mint, including quercetin and kaempferol, which reduce inflammation and support heart health, according to a 2019 study.The herb is also rich in beta-carotene and vitamin C. These nutrients protect cells, support the immune system, and help maintain skin health. Cilantro also contains essential oils, such as linalool and decanal, which give it its distinctive flavor and convey antioxidant and antimicrobial properties.
Whether sprinkled over a salad, stirred into a soup, or blended into a sauce, cilantro not only enhances taste but also provides a significant health boost. Try pairing it with lime for a zesty, cooling combination perfect for hot summer days.
Fresh cilantro is widely available at most grocery stores. Look for firm stems and fragrant leaves. Cilantro goes bad more quickly than other tender, leafy herbs, so plan to use it within a few days of purchase. Store it in a resealable plastic bag in the fridge.
