Five foods for summer can help beat the heat and support hydration, energy and digestion; Rich in water, protein, fiber and nutrients, they offer light, refreshing nutrition for hot Israeli daysNatalie Handler|The summer brings far more than sun, sea and vacations. The high temperatures, humidity and changes in daily routine also affect what we choose to put on our plates. Naturally, many people prefer lighter, more refreshing and simpler foods during this period and look for meals that will not weigh them down while still providing the body with everything it needs.Alongside the preference for cold and refreshing foods, summer is also an excellent opportunity to enjoy an abundance of seasonal fruits, vegetables and fresh foods available at this time of year. Many of them provide not only great taste but also important nutrients such as vitamins, minerals, dietary fiber, protein and antioxidants.So which foods are especially worth incorporating into the menu during the hot season and what makes them such a good choice? Here are five to know.It is hard to imagine a summer without watermelon. Beyond being one of the most iconic fruits of the season, it contains more than 90 percent water, making it a natural fit for hot days.5 View gallery Watermelon – much more than a summer fruit (Photo: shutterstock)Watermelon also provides vitamin C, potassium and various antioxidants. One of the most notable is lycopene, an antioxidant that gives the fruit its red color and has been studied in recent years for its potential role in protecting cells from oxidative damage. In addition, the combination of high water content, natural sweetness and refreshing texture makes it a favorite among children and adults alike.It can be enjoyed as a snack between meals, added to summer salads with cheese and leafy greens or served alongside nuts and yogurt as part of a light and balanced meal.Yogurt is one of the most popular summer foods, and not without reason. It provides protein, calcium and beneficial bacteria that support the digestive system, and its cool, pleasant texture makes it especially suitable for hot days.5 View gallery Yogurt – light, refreshing and fits almost any meal (Photo: shutterstock)One of its main advantages is flexibility. It can be eaten on its own, combined with fresh fruit, nuts, seeds or granola, and even used as a base for smoothies or dips.Beyond that, yogurt makes it easy to add important nutrients to a meal in a simple and convenient way. It serves as an excellent option for breakfast, a snack or a light dinner.Although they are often associated with soups and hot stews, legumes can also be an integral part of summer cuisine.5 View gallery Legumes – not just for winter (Photo: shutterstock)Chickpeas, lentils, beans and peas provide protein, iron and dietary fiber and can be incorporated into a wide range of dishes, from cold colorful salads to spreads and vegetable patties. Legumes promote a prolonged feeling of fullness and make it possible to build balanced and nutritious meals from a relatively small number of ingredients. For those looking to enrich their daily diet with plant-based protein and fiber, they offer a simple, accessible and convenient solution.It is hard to imagine a summer meal without fresh vegetables. Cucumber, lettuce, arugula, spinach and other leafy greens contain high water content along with vitamins, minerals and dietary fiber.5 View gallery Fresh vegetables – the colors of summer (Photo: shutterstock)Cucumber, considered in traditional medicine to have a “cooling” effect, also contains potassium that helps maintain the body’s fluid balance. Thanks to its mild taste and crisp texture, it can fit into almost any dish and add a refreshing quality.Fresh vegetables are not only a side dish. They can serve as the foundation of a full meal, from rich salads to colorful vegetable bowls with legumes, cheese or other protein sources. In addition, combining a wide variety of vegetables in different colors allows for a broad range of nutrients and antioxidants, making variety especially important.In recent years there has been growing interest in plant-based foods with high nutritional density, and one of the most notable is Mankai, a tiny aquatic plant from the duckweed family.5 View gallery Mankai – the tiny plant drawing growing attentionMankai contains complete plant-based protein along with iron, folic acid, omega-3 and dietary fiber. In recent years it has been studied as part of the green Mediterranean diet, and researchers continue to examine its possible effects on various metabolic markers and digestive health.One of its key advantages is how easily it can be incorporated into everyday foods. It is now also available in powder form and can be added to smoothies, yogurts, salads, spreads and even baked goods. For those looking for simple ways to enrich their diet with a variety of nutrients, it offers an interesting option that can be easily integrated into daily eating habits.Summer is an excellent opportunity to enjoy the wide range of foods nature offers during this season. Juicy fruits, fresh vegetables, dairy products, legumes and plant-based foods can make any meal more colorful, varied and nutritious.Ultimately, a successful summer diet is not measured by complexity but by the small choices made every day. Incorporating fresh, nutrient-rich foods can help maintain a sense of freshness, energy and vitality throughout the season and make summer more enjoyable, even on the plate.The author is a certified naturopath, consultant and practitioner at Bara Herbs.