Healthy Diet and Nutrition Plan for this Monsoon

Let's Discuss Healthy Food to Eat in Rainy Season

• Stick to Seasonal Fruits:

Fruits like apples, jamuns, litchi, plums, cherries, peaches, papayas, pears and pomegranates are not only healthy but can also improve the immunity system. Fruits like papayas, apples are not only rich in fibres which can aid in weight loss but also consist of antioxidants which fight against free radicals responsible for causing inflammation in our body.

• Avoid Salt:

It is preferable to lower down the salt intake in monsoon as it leads to water retention and high blood pressure which may cause additional problems in rainy season.

• Avoid Watery Foods:

In monsoon, there is a possibility of getting swelling due to buttermilk, lassi, watermelon etc. Avoiding such foods will take care of the water retention.

• Garlic:

Addition of garlic in your meals can help improve immune system. Garlic can boost the number of virus fighting T-cells in your bloodstream which can help avoid cold and flu during monsoon. As per report by nutrition scientists from the University of Florida in the journal Clinical Nutrition in 2012, garlic extract reduced the severity of cold and flu symptoms. Hence, try incorporating this vegetable in your meals as much as possible this rainy season.

• Curd over Milk:

Instead of milk, prefer to have curd or yogurt as it avoids any possibility of bad bacteria entering the body. Also, curd is probiotic, which means it consist of good bacteria that act on our digestive system and boost immunity.

• Boil Water:

It is advisable to have only boiled or purified water during monsoon. Avoid drinking tap water directly in rainy season, as it increases the chances of waterborne diseases.

• Bitter is better:

Vegetables like methi, bitter gourd and neem can be part of your diet in monsoon to work as a shield against infections. Bitter gourd is an extremely rich source of vitamin C, that helps boost immunity and also has powerful antiviral property.

• Oils:

Sesame, peanut, and mustard oil can invite infections thus prefer using corn oil or light oil in your meals. Corn oil is packed with powerful antioxidant and healthy fats which can be good for your body during rainy season.

• Avoid Spicy Food:

If you are prone to allergies, spicy foods should be a strict no or avoided in rainy season as it increases body temperature and stimulates blood circulation which leads to faster spread of allergies.

• Limit Seafood Intake:

If you enjoy eating seafood, you will have to limit its intake for a couple of months. The main reason for this is that monsoon season is also the breeding season for fish. Also, the water contamination risk is higher during rainy season which can make fishes a carrier of infection.

• Steam it:

Avoid raw salad and make sure to steam it before eating during rainy season as raw vegetables are loaded with bacteria and viruses which can lead to stomach-related problems.

• Herbal Warm Water:

Those who suffer from infections and fever during rainy season are advisable to have herbal warm water. You can get relief with decoction prepared from ingredients like ginger, tulsi, and a dash of medicinal spices like cloves, pepper, cinnamon, cardamom.

• Avoid Street-Food:

To have a healthy diet in monsoon, it is also very vital to have homemade foods as much as possible. Pre-cut fruit, fried food, junk food or any street food should be avoided. For e.g. water used in junk food items like pani-puri can be a host to bacteria which can lead to severe stomach infection. Also, street foods are partially cooked which promotes bacterial growth.