Monsoon season provides a reprieve from the blistering summer heat but also brings a series of health concerns, such as infections, allergies, and stomach issues.
Maintaining a nutritious diet throughout the monsoon season is critical for boosting immunity and keeping illnesses at bay.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares a thorough guide on the ideal monsoon diet to keep you healthy and enjoy the rainy season.
1. Increase Your Immunity
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Citrus Fruits: Oranges, lemons, and grapefruits are high in Vitamin C, which helps to enhance immunity.
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Pomegranates are high in antioxidants and promote general wellness.
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Papayas: Papayas are known for their digestive advantages and help keep our digestive system running smoothly during the rainy season.
2. Vegetables to Keep you Healthy
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Bitter Gourd (Karela) contains anti-inflammatory and antioxidant qualities that can aid in detoxification.
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Bottle Gourd (Lauki): Bottle gourd is a light and easy-to-digest vegetable that benefits the digestive system and helps to keep you hydrated.
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Spinach & Leafy Greens: Wash well to eliminate dirt and bacteria. They include important vitamins and minerals.
3. Spices for warmth and immunity
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Turmeric: Turmeric, known for its anti-inflammatory effects, is an excellent supplement to any diet.
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Ginger improves digestion and has anti-inflammatory qualities.
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Garlic: Improves immunity and has antimicrobial qualities.
4. Healthy Snacks and Beverages
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Herbal teas like green tea, chamomile tea, and ginger tea will help you stay warm and strengthen your immunity.
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Nuts and seeds: Almonds, walnuts, and flaxseeds are high in important nutrients and can increase immunity.
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Homemade Soups: Vegetable and chicken soups are excellent for staying warm and healthy.
5. Foods to Avoid
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Avoid street food. Since street food is stored and prepared in poor conditions, bacteria contaminate the food due to unsanitary conditions.
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Raw salads and raw foods can contain bacteria. Prefer prepared food.
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Seafood is more likely to be contaminated during the monsoon season. Choose vegetarian options or make sure the seafood is fresh and fully prepared.
6. Hydration is key
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To avoid waterborne infections, always drink boiling or filtered water.
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Coconut water has natural electrolyte that helps you stay hydrated.
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Try to consume as much as fluids in for of soup and herbal water.
7. Practise proper hygiene
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Wash fruit and vegetables. One must ensure all the raw fruits and vegetables are thoroughly washed to remove dirt and any pathogens.
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Clean cooking utensils: Use clean and dry cooking equipment to prevent bacterial growth.
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Hand Hygiene: Wash your hands frequently, particularly before eating and cooking.
In a Nutshell
Adopting a monsoon diet high in immune-boosting foods, well-cooked veggies, and warm beverages will help you stay well during the rainy season. Avoiding street food, practicing good hygiene, and staying hydrated are also important. Enjoy the monsoon season with a strong immune system and a joyful, healthy body! To consult a dietitian, CLICK HERE!
