Summer food recommendations in Japan from a dietitian

If you feel like summertime here just keeps getting worse, you're not alone at all. A recent survey by recipe site Nadia found that nearly 98 percent of people think Japan's summers are getting hotter, with around 60 percent saying they have experienced summer fatigue, and about 30 percent experiencing heat stroke.

When I was a kid, there was a big focus on the saying "you are what you eat", and I think that still rings true in a lot of respects. A dietitian quoted in the research looked at ways to combat some of summer's common ailments through food, with one of the simplest suggestions being to eat three meals a day and not skip breakfast.

Simple, balanced meals were mentioned as being more effective than supplements, and in particular, foods rich in vitamin B1 (e.g. pork and eel, the classic summer fave) help turn carbohydrates into energy and can ease feelings of tiredness. Apparently, those foods work even better when combined with garlic or onions, which was a little tidbit I didn’t know about.

A good thing to know if you like pork - it's rich in Vitamin B1, which can help you feel less tired!

The importance of iron intake was also mentioned, especially since it's something we lose when we sweat. Red meat, clams, liver, spinach, and hijiki were mentioned as good iron sources, and combining plant-based iron with animal protein is also said to help with absorption.

When it comes to H20, hydration should happen before you feel thirsty, so it's a good idea to set yourself up for success and do things like keeping a water bottle at your work desk. I always find that when I have water right in front of me, it's easy to just sip away during the day.

I think we've probably all experienced those really hot days where our appetites are low, and the article mentioned that cold dishes can be useful in those situations. Somen noodles were suggested as a common choice, but on their own they're not the most balanced and nutritious meal. Topping them with tomatoes, cucumbers, tuna, or chilled pork can make them more complete.

The importance of food affecting body temperature was another thing mentioned in the research. Summer produce like cucumbers and tomatoes help cool you down, and root veggies and ginger can help warm you up if you've been in air-conditioned rooms for too long. Curry was mentioned as another good option for summer, since the spices support digestion and the heat helps you cool off through sweating.

What are your go-to foods during the summer months here? Anything that helps you feel particularly energized?