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-June 14, 2022

Healthy and Nutritious Diet for Monsoon Season

The monsoon season has arrived, bringing cool rains and much-needed relief from the summer heat. However, this season comes with a slew of health issues with it. Mosquito-borne diseases such as malaria, dengue fever, stomach infections, seasonal cold, flu, and typhoid are quite common during the monsoon season. Furthermore, when the COVID-19 is already playing havoc on your health, monsoon-related infections may be considerably more debilitating. As a result, you must ensure that the food you consume strikes the proper nutritional and immunological balance.

In the current situation, bolstering the immune system, which aids the body in building resistance and combating illnesses, is the essential slogan. The greatest method to keep your health in good shape is to practice mindful eating habits, choose seasonal foods, stay physically active, and stay cheerful.

Immunity being the keyword in the current situation, all we want now is to ensure that our innate immune system can take care of itself. So, eating well and thinking positive is the best way to go. Here we have rounded up some food items you should include in your monsoon diet to preserve your immune system at its best!

Healthy Diet for Monsoon Season

A healthy diet is important for good health. Here are some food items for a healthy diet throughout the monsoon season.

1. Turmeric

Turmeric, in any form, is good for your health. Drink it as Haldi-Doodh before night, add turmeric powder to your usual food, or serve freshly grated ginger-turmeric blend as a partner to your platter. Not just during the monsoon season, it should be your go-to every season.

It has antibacterial, antiviral, antifungal, antiviral, antimicrobial, antimicrobial, and anti-inflammatory actions. It is no wonder that turmeric is known as the golden spice of the kitchen, and it not only boosts your natural immunity but also looks after your entire health. Curcumin is the main ingredient in turmeric that helps us stay healthy and fight illnesses.

2. Fermented foods and probiotics

To keep your gut flora happy, include more probiotics and fermented foods in your diet, such as yoghurt, buttermilk, and pickled vegetables. Probiotics are beneficial bacteria that live in our intestines. These bacteria can aid in the battle against disease-fighting germs and prevent the growth of harmful bacteria in our systems.

Garlic

3. Garlic

Garlic, also known as the stinking rose, has numerous health benefits. It boosts your immune system and fights viruses that cause colds and flu. According to studies, garlic consumption boosts the number of T-cells in the blood, which helps protect you from viral diseases like colds and flu. Alliin is a chemical that can be found in entire garlic cloves. When you pound or bite raw garlic, alliin transforms into allicin, garlic's most potent component.

These compounds have medicinal properties and are supposed to boost your body's disease-fighting response. The easiest way to get the most out of garlic is to consume it raw.

4. Dry fruits and nuts

It is always a good idea to munch on dates, almonds, and walnuts, regardless of the season. On the other hand, nuts are high in vitamins and minerals, making them excellent additions to your monsoon diet. These foods, which are high in riboflavin, niacin, and Vitamin E, help boost your immunity, and vitamin E is also a potent antioxidant that aids in the health of your cells.

If you're thinking about binge eating, replace junk food with nuts, dry fruits, and seeds to round out your nutrition and add immunity to your diet.

5. Lemon

Lemon is a good source of Vitamin C and is good for your immunity. It helps fight infections, improve digestion, strengthen bones, and do many other things for your health. Lemon juice, lemon zest, or a glass of lemonade will boost your nutrition and immunity.

6. Spinach

Spinach is a nutrient-dense food, high in vitamin A, E, and C, as well as beta carotene, folic acid, and fibre. All these nutrients and antioxidants aid in the correct functioning of your body and provide you with a strong immune system, preparing you for the monsoons. Although many sources suggest that leafy vegetables should be avoided during the rainy season due to mud and grime adhering to them, you may always wash them thoroughly before cooking.

7. Bitter Gourd

Bitter gourds are high in Vitamin C and antiviral, even though mentioning this vegetable may make you crawl inside your closet. So, the next time your mother prepares it, give it a try. You may cook it in a variety of ways, including boiling, stewing with other seasonal vegetables, or frying. Whatever form you prefer, make sure to include it in your monsoon diet.

If you have any queries regarding your Diet, Contact Medpho on #BasEkCall at 88569-88569 for a free teleconsultation with our Dietitian.

Foods to Avoid During the Monsoon Season

We have the do's and don'ts for a monsoon diet, just as we have the do's and don'ts for a summer diet. Let's look at some of the foods to stay away from during the monsoon season.

Eating Outside

1. Eating Outside

Avoid eating food from restaurants and street food vendors during the monsoon season since the temperature is optimal for bacterial and fungal growth, increasing the risk of food and waterborne diseases.

2. Avoid Eating Fried Foods

Eating fried foods like samosas or pakoras occasionally during this season is good, as eating too much of them might cause indigestion, bloating, diarrhoea, and other problems. Also, avoid reusing cooking oil because it might harm your health.

3. Not Washing Vegetables

This season's temperature and humidity are ideal for bacterial and fungal growth, especially on green leafy vegetables. Thus, it is essential to wash these vegetables thoroughly and cook them on high heat before consuming them.

4. Limit your Seafood Intake

During this season, the risk of water contamination is considerable, making fish and seafood susceptible to infection. Hence, it is advised to avoid consuming seafood during the rainy season.

Keep in mind that the food you eat affects your nutrition and immunity. As a result, you should be aware of the foods you consume. Keep an eye on your food and safety during this difficult pandemic period, when maintaining your immunity is important. Contact Medpho on #BasEkCall at 88569-88569 for a free teleconsultation with our Dietitian

This Article Is Reviewed By: Dr. Anjali, General Physician, MBBS

Frequently Asked Question (FAQs)

1. What should not eat during monsoon?

During the rainy season, it is recommended to stay away from them. Because of the wetness of the leaves, the green might quickly go wrong during this season. Furthermore, the dampness in the air makes cruciferous plants an ideal germ breeding environment. This season, foods like spinach, cabbage, and cauliflower should be avoided.

2. Which vegetables are good in monsoon?

Vegetables that are good in the rainy season are:

  1. Cucumber
  2. Tomato
  3. Radish
  4. Beans
  5. Green Chillies
  6. Brinjal

3. Can we eat bananas in monsoon?

Bananas are vitamins and minerals. Gastrointestinal infections are one of the most common monsoon diseases, and bananas can help you avoid them by easing the digestive process.

4. Can we eat mangoes in the rainy season?

Even if you enjoy mangoes, you should avoid or limit your consumption during the monsoon season. 

5. Which fruit is good in the monsoon?

Apples, jamuns, litchi, plums, cherries, peaches, papayas, pears, and pomegranates are some of the best fruits to add to your diet to boost your immune system during the rainy season. Watermelon and muskmelon should be avoided.

Looking to consult a doctor who can guide you with the Monsoon diet. Contact Medpho on #BasEkCall at 88569-88569 for a free teleconsultation with our Dietitian.