Many nutritionists agree that making good choices is essential to good health and staying in shape. There are some places where there are many possibilities, one of which is the beach, to our delight. This does not mean that we cannot have a beer or eat a portion of fries. However, we can balance it out with other foods or even invest in lighter meals and snacks for a specific goal of ours.

You know what's best? There are super nutritious and delicious foods on the beach, which is one more reason to opt for healthy options on the beach.

Let's find out what they are?

1. Coconut water

Coconut water is abundant on beaches and is delicious and full of health benefits. It helps us cool down and, as you will see, greatly improves our health.

Antioxidant

This refreshing treat contains antioxidants, which have the property of preventing cell oxidation, a process that, if intense, can lead to the development of serious diseases, such as cancer, heart disease, and aging.

Antioxidants also help improve the immune system. Therefore, if we consume foods with this substance, the body's natural defenses tend to increase.

Helps with fluid retention

Coconut water is a diuretic. Therefore, it helps eliminate excess fluids from the body naturally.

Low calories

200 milliliters of coconut water has only 44 calories. Therefore, it is an option that nourishes and hydrates us without exceeding the caloric intake we need daily.

Improves heartburn, nausea and reflux

The ability to improve heartburn, nausea and reflux is due to the potassium and magnesium present in coconut water. These properties, in fact, make coconut water recommended for oncology patients after chemotherapy. It is also excellent for pregnant women who suffer from the three typical problems of pregnancy.

It's good for the skin

Coconut water contains lauric acid, a substance that helps treat acne. Not to mention that hydration is one of the essential points for having healthy and beautiful skin.

Source of vitamins and minerals

In addition to macronutrients, proteins, carbohydrates, fiber and fats, the body needs micronutrients - vitamins and minerals. Each one plays a role in the proper functioning of our body. Coconut water contains several of them:

- Vitamin C: essential for cell regeneration and fighting free radicals, as we said before, they help prevent the onset of serious diseases and delay aging, in addition to improving the immune system.

- Calcium: strengthens bones.

- Phosphorus: also acts in the formation and maintenance of bones.

- Magnesium: essential for the metabolism of calcium and potassium. It plays a role in the formation of bones and teeth; normal functioning of nerves and muscles. Several enzymes in the body depend on magnesium to function properly.

Restrictions on coconut water consumption

Coconut water is amazing, isn't it? But that doesn't mean we can drink it as much as we want. Because it contains sodium, calcium and magnesium, too much of it can unbalance some of the body's functions, such as heartbeat.

The recommendation is to drink a maximum of three glasses a day. Diabetics should limit their consumption to one glass, and patients with kidney problems should ask their doctor if they should drink coconut water.

2. Natural sandwich

You can bring your own sandwich or buy it at the beach. When you make your own sandwiches, you have more control over the quality of the ingredients. This means you can get even more benefits. If you buy it at the beach, make sure it is fresh and be careful with those that use mayonnaise and other sauces that spoil more easily. In addition, mayonnaise is highly industrialized.

Lower glycemic index

Made with whole-wheat bread, a source of protein, vegetables and legumes, the natural sandwich has a good glycemic index. In other words, it will be absorbed by your body without causing glucose spikes, which is, in the long term, a cause of insulin resistance and other problems.

Fibers

The fact that the bread is wholemeal, the leaves and vegetables make the sandwich a good source of fiber, a macronutrient that increases satiety, helps prevent fat absorption, improves intestinal health and much more.

Contains all macronutrients

Carbohydrates in bread, protein in tuna, chicken or other protein ingredients, fiber in whole-wheat bread, leaves and vegetables. Fat also appears in small quantities, as it should be, in a natural sandwich. Thus, we have all the macronutrients, which we should consume in large quantities daily.

And best of all, in a healthy way.

3. Fruit salad

Fruits are synonymous with health. It is very common to find fruit salad at the beach. Just be careful not to overdo it with condensed milk and other toppings, as they contain a lot of sugar, trans fat and preservatives. By being careful, you will only enjoy the many benefits of this delicious treat.

Source of vitamins and minerals

Different fruits contain many vitamins and minerals. As we have already mentioned, they are very important for various functions of the body. Since there are many fruits, you will ingest a large number of these micronutrients.

Fibers

Fruits are one of the foods with the highest percentage of fiber. They are so important for the body that we have already dedicated an entire article to their benefits. They benefit the intestines, skin, immunity, intestines and much more.

Hydration

Most fruits are made up of water. At the beach, we are exposed to the heat, which is why we need to be even more careful with hydration. Eating fruit helps a lot to maintain good hydration levels. Try this idea!

Variety

The World Health Organization (WHO) recommends that adults eat three to five different types of fruit per day. Because it contains many types of fruit, salads help you reach the ideal amount. The more different types of fruit, the more vitamins and minerals in the salad.

4. Seafood

Eating fish, shrimp, lobster, squid and other types of seafood at the beach means you have a better chance of consuming fresh seafood, since it is caught locally and there is a large network of local suppliers. It goes well with days at the beach and is delicious. Baked and boiled seafood is even healthier.

Either way, they have a lot of benefits. If you like them, enjoy!

Quality protein

All seafood is a source of protein. Because it is white meat, it is digested more easily and has a lower percentage of fat.

Omega 3

Seafood is a source of omega 3, an excellent substance for memory and heart health.

B vitamins and others

This type of food is a source of several vitamins and minerals, and varies greatly from one seafood to another. However, most of them have in common the presence of B vitamins. These are important for brain health, skin health, hair health, intestinal health and much more.

5. Protein bars

If you want to ensure you have a good diet at the beach and you're one of those who take snacks, include a protein bar. We recommend the Bold, which has all the macronutrients in balance, 20 grams of protein and is very tasty.

Did you like the healthy options for the beach? Enjoy the food and the day with your feet in the sand.