Monsoon Diet Tips: Foods That Can Help Prevent Monsoon Illnesses

monsoon diet tips: foods that can help prevent monsoon illnesses

1. Seasonal Fruits and Vegetables:

Dr Rajeshwari Panday shares, during monsoon, opt for seasonal fruits like cherries, plums, peaches, and vegetables like bitter gourd, snake gourd, and fenugreek. These fruits and vegetables are packed with essential vitamins and minerals that boost immunity and help in warding off infections.

2. Ginger:

Dr Rajeshwari Panday explains ginger is renowned for its antibacterial and antiviral properties. Including it in your daily meals, either raw or cooked can provide added protection against common monsoon ailments like colds, coughs, and flu.

3. Consume Probiotic-Rich Foods:

“Probiotics aid digestion and strengthen the gut, which plays a crucial role in overall immunity. Yogurt, buttermilk, and kefir are excellent sources of probiotics that can help prevent gastrointestinal infections during the monsoon,” she said.

4. Hydrate with Herbal Teas and Soups:

She explains, that warm herbal teas and soups not only keep you hydrated but also help in detoxifying the body. Opt for ginger tea, tulsi tea, or vegetable broth soups to stay warm and boost your immunity naturally.

5. Choose Foods Rich in Vitamin C:

Dr Rajeshwari Panday shares that vitamin C is essential for a healthy immune system. Include citrus fruits like oranges, lemons, and Indian gooseberries (amla) in your diet as they are rich sources of vitamin C and antioxidants.

6. Avoid Street Food and Opt for Homemade Meals:

Dr Rajeshwari Panday shares that monsoon is known for waterborne diseases caused by contaminated food and water. Avoid street food and opt for freshly cooked, homemade meals prepared with clean water and ingredients.

7. Stay Hydrated with Filtered Water:

“Proper hydration is crucial during the monsoon to flush out toxins and maintain bodily functions. Drink filtered or boiled water to avoid waterborne diseases like cholera and typhoid,” Dr Panday said.

8. Include Herbs and Spices like Turmeric:

“Turmeric has powerful anti-inflammatory and antiseptic properties. Incorporate it into your curries, soups, and teas to boost your immunity and protect against infections,” she said.

9. Eat Light and Fresh:

Heavy, oily foods are harder to digest during the monsoon and can lead to digestive issues. Hence, you must opt for light, fresh meals that are easy on the stomach and provide essential nutrients, Dr Panday said.

10. Maintain Good Hygiene Practices:

Alongside a balanced diet, maintaining good hygiene practices is crucial. Wash fruits and vegetables thoroughly, sanitize cooking surfaces, and practice regular handwashing to prevent the spread of infections.

Herbal Drinks for Monsoon:

1. Tulsi Ginger Tea:

Ingredients: Fresh tulsi leaves, grated ginger, water.

Preparation: Boil water, add tulsi leaves and grated ginger. Steep for 5-10 minutes, strain, and drink warm.

2. Turmeric Golden Milk:

Ingredients: Milk (dairy or plant-based), turmeric powder, honey (optional).

Preparation: Heat milk, stir in turmeric powder and honey to taste. Drink warm before bed.

3. Ajwain Water:

Ingredients: Ajwain seeds, water.

Preparation: Roast ajwain seeds lightly, crush them, and steep them in warm water. Strain and drink.

4. Amla Juice:

Ingredients: Fresh amla fruit, water, honey (optional).

Preparation: Blend fresh amla fruit with water, strain, add honey if desired, and drink.