When summer arrives, our body asks us for those lighter fruits and vegetables which hydrate and refresh us. So a healthy and balanced diet with seasonal fruits will be our ally to keep our body fully operational in the hottest months of the year.
Below, we have prepared a seasonal low-histamine food list. We are especially interested in because of their nutrients. You will also find more information about other suitable foods in the low-histamine foods table that you can download it for free.
– Peach: Peaches are one of the delicious fruits that we can take without any problem from phase 1 in a low-histamine diet. It stands out for its high content of vitamin C, which helps us to fight the formation of free radicals in our body. It also contains carotenoids, which are responsible for its orange color and its powerful antioxidant action. In addition, it is a fruit with a low-glycemic index and, if it is eaten with the skin, it is a very good option for diabetics. Apart from consuming it in its fresh form, another original and innovative idea is roasted peaches with honey, as a garnish dish. If you dare to try it, you will see that it is a real explosion of flavors!
– Melon: one of the sweetest, summer and histamine-free fruits! It stands out for its water, beta-carotene, vitamin C and B9 content. Among its minerals, it contains phosphorus, calcium, magnesium and potassium, conferring a diuretic action and turns out to be a good ally for blood pressure. The most frequent way to consume the melon is in its natural state. However, it presents an infinity of culinary possibilities, both sweet and savory to surprise anyone: a melon gazpacho, a sorbet or even a melon soup with mint and Iberian ham shavings.
– Watermelon: Along with the melon, it is one of the most appetizing fruits in the summer months which we can include in a low-histamine diet. It is one of the fruits that contains the most water (94%) and, apart from hydrating us, it also provides us with vitamin C and lycopene. The last one, turns out to be a key component for the health of our bones. We can prepare an exquisite watermelon gazpacho, a raspberry smoothie, oatmeal and ice drink or, also, a juice with other antioxidant fruits, such as blackcurrant and blueberry (although we always recommend prioritizing eating the fruit in the form of a whole piece that in the juice).
– Beetroot: beetroot is a vitamin bomb! It is a tuber rich in vitamin B, folic acid and also stands out for its high mineral content. You can add it to your low-histamine diet in many ways: in a salad, as a cream, in smoothies or in pastries. How about a beet gazpacho? Or… In a risotto? Surely some beetroot burgers with lentils, onion and oatmeal will not leave you indifferent. The great variety of colors of all the foods allowed in your diet must be present. So, take advantage of beets to color your dishes!
– Green beans: Beans contain various antioxidants (vitamin C, beta-carotene, flavonoids and carotenoids), have a diuretic action and activate the immune system thanks to their content of vitamin C and beta-carotene. Due to their content in vitamin B1, they contribute to a good cognitive function, as well as being magnificent allies during pregnancy, since they have a large amount of folic acid. An example of a simple and healthy dish in a low-histamine diet can be a combination of green beans with cooked potato and raw onion. Another more elaborate, but just as delicious, is brown rice with green beans and chicken.
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– Leek: the leek gives us that special and unique touch in the different culinary preparations. Regarding its vitamins, it stands out for its vitamin C, B and E content. Among its minerals, potassium, calcium and phosphorus are highlighted. In a low-histamine diet we can include a leek cream or “Vichyssoise” version, with leeks, potato, pear and soy drink. In addition, leeks can be the base for many sauces to create tasty condiments or also to be used, for example, in a scrambled egg yolk.