From cold, flu, and typhoid, to mosquito-borne diseases like malaria, dengue, and even stomach infections, the monsoon is known to bring along a host of illnesses. As such, it is important to support your body with the right food and build up an impermeable immune response, said dietitians Kajal Wattamwar and Bushra Qureshi, co-founders of Healthy Steady Go.
Monsoon diet: Eat right with these three immunity boosting foods
Avoid Green Leafy Vegetables and Seafood: Green leafy vegetables can harbor bacteria and fungi in the humid weather, and seafood poses a high risk of infection due to water contamination during the monsoon.
Suggested Foods for the Monsoon Season:
1. Rainy Season Fruits:
– Jamun, cherries, pear, plum, peaches, fresh dates, and pomegranate are recommended. These fruits are rich in antioxidants and vitamin C, supporting immunity and skin health. Consuming them whole is preferred over juicing.
2. Colourful Vegetables:
– Bottle gourd, bitter gourd, tinda, parwal, tomato, lady finger, radish, cucumber, and brinjals are great choices. Instead of deep-fried snacks, opt for baked or air-fried sweet potato wedges to satisfy cravings and maintain a healthy weight.
3.Kadha:
– A warm cup of kadha, infused with herbs and spices like cloves, turmeric, pepper, cinnamon, ginger, nutmeg, cardamom, and jaggery, helps build the immune system and keep the body warm.
4. Immune Boosters:
– Incorporate superfoods such as vitamin C-rich amla and omega-3-rich flaxseeds, almonds, or walnuts into your diet.
5. Hydration:
– Despite the humid climate reducing the feeling of thirst, it is crucial to stay hydrated. Drinking water supports gut health, prevents bacterial overgrowth, and ensures smooth passage of fecal matter. Alternatives like buttermilk and coconut water are also excellent for hydration and act as probiotics and electrolytes, respectively.
6. Well-Cooked Food:
– Thoroughly clean all foods to prevent bacterial infections. Avoid raw salads and vegetable juices, especially those bought from outside. Roasted corn is a healthy snack rich in antioxidants like lutein and dietary fiber, promoting good gut bacteria growth and improving digestion.
By following these dietary recommendations, you can bolster your immune system and enjoy a healthier monsoon season.
