Stay Healthy this Monsoon Season: Essential Foods for a Strong Immune System

Stay Healthy this Monsoon Season: Essential Foods for a Strong Immune System

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The monsoon enables us to experience the compelling and enthralling magic that happens when water falls from the skies, revealing the glories of the natural world. The monsoon provides relief from the scorching heat, along with certain health problems. And because of the lack of an adequate immune system to fight off the seasonal health issues, this change in weather, and rise in humidity facilitates poor gut health, numerous infections, and allergies as a consequence.

The crux of strong immunity lies in the plate right in front of you ready to be consumed.

Hence, forget about the health issues surrounding the monsoon and enjoy the weather by just following a few dietary tips to boost your immunity.

Foods to include in your Monsoon Diet

 Monsoon is synonymous with sudden cravings.

But, if you are careless with your nutrition or diet essentials during monsoon, high humidity levels, contaminated water from sewage overflow, and microbial growth can make you vulnerable to a number of gut problems, including flu, among other ailments, or allergies. Therefore, including certain foods in your routine diet can help you in robust immunity.

1. Probiotics

Infections and allergies thrive in the monsoon season. A healthy gut microbiota is the best natural protection you can use to keep such infections at bay. Probiotics are living beneficial microorganisms that promote gut health. They aid in the prevention of disease-causing germs and harmful bacteria from growing in our bodies.

2. Fluids

While glancing at raindrops falling outside our windows, our cravings get heightened. We are ignorant that although you might not feel particularly parched during the monsoon, a surge in humidity reduces the amount of fluid in our bodies and makes us feel tired. The best way to combat this is to maintain a high fluid intake while staying hydrated and maintaining our energy level.

3. Fruits

Citrus fruits are packed with fiber, antioxidants, and vitamin C, both of which aid in strengthening your immune system and improve intestinal flora. Therefore, eating enough fruits will help you survive the monsoon season without becoming sick. The seasonal fruits and other fruits like papaya, pomegranates, cherries, pears, apples, jackfruits, lemons, and oranges are the main sources of these compounds.

4. Vegetables

Fruits and vegetables must be thoroughly cleaned before consumption. Additionally, properly prepared vegetables—or even raw vegetables—should be alkaline-enriched, which enhances digestion and supports immunity. Foods like gourds, cucumbers, okra, and radish are regarded as being particularly healthful and helpful in strengthening immunity.

5. Spices

A very typical custom that has been practiced for years is the love of ginger tea. Unknown to many people, spices like ginger, cinnamon, or cardamom not only enhance flavor but are also very healthy, especially in the rainy season. Additionally, spices and herbs can do wonders for your immune system. To fight all types of illnesses and disorders, you must consume herbs like neem, ashwagandha, lemongrass, ginger, and Giloy.

6. Nuts

It’s a good practice to indulge in dates, almonds, walnuts, and cashews throughout the year. But vitamins and minerals abound in these nuts and have proven to be excellent additions to your monsoon diet as well. Due to their high riboflavin and niacin content and potent antioxidant properties, these foods assist in boosting your immunity and maintaining the health of your gut cells.

7. Garlic

For all common flu and infections, garlic works like a magic wand. Our dishes’ solid foundation has been including garlic in cooked food. And it wouldn’t be a lie to say that it serves as a survival kit for a variety of monsoon-related illnesses. Garlic provides an immune system boost to help fight off the flu and cold viruses. Even consuming raw garlic can help prevent colds, fevers, and coughs and serves the purpose of strengthening the immune system and promoting intestinal health. 

8. Turmeric

A staple of many kitchens, turmeric is a wonder herb that should be used year-round in any form. Turmeric, which has a lot of anti-inflammatory effects, strengthens your immune system and prevents infections. You can stay fit during the monsoon by sipping warm turmeric milk or including it in your regular meals.

Foods to Avoid During Monsoon

Your immune system and digestive system may suffer as a result of the monsoon. So, preventing yourself should be the concern. Therefore, other than eating well and in moderation, there are a few crucial tips that can help you avoid contracting various illnesses during the monsoon. The list of what must not be done inculcates

1. Consumption of breads and fermented food

The foremost and basic thing to keep in mind is avoiding eating outside especially fermented food in monsoon. Due to over-dampening surroundings, food gets contaminated easily. Blame to excess Moisture and humidity that you can not be even sure about the preparation of the bread.

Breads should not be consumed since they will ferment even more in your stomach as a result. During the monsoon, you must avoid any fermented foods since they disrupt intestinal health and lower your immunity.

2. Avoid Eating Fried Foods

Your digestive tract may suffer from regular acidity, gas, bloating, etc. during the monsoon. Your liver may be affected by some infections. During this time of year, you should stay away from fried foods and heavy, fatty cuisine. It is essential to listen to your gut instinct and trust it.

3. Not washing vegetables

Always wash fruits and vegetables with clean, filtered water before preparing them for consumption or eating them raw. The weather changes during the monsoon cause several damage to the crops, which can then be sold in the market while still being unsafe to eat. Washing them properly lowers the possibility of negative effects.

4. Limit Seafood

Due to excessive rainfall or high humidity, there is a higher risk of contamination in water bodies during the monsoon season, ruining seafood. As a result, it is advised to stay away from seafood during the rainy season to protect your health.


No Doubt, the monsoon refreshes and rejuvenates us, yet it also makes us more vulnerable to dangerous germs, allergies, and illness. Therefore, you should consider the above-shared precautions. Moreover, You must also redesign your diet to make it more monsoon-friendly in order to promote gut health and build a strong immune system.

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