The monsoon season brings with it a much-needed break from the summer heat but it also opens the floodgates (literally and figuratively) to seasonal illnesses. With fluctuating temperatures, high humidity, and a spike in waterborne infections, our bodies are more vulnerable to coughs, colds, digestive troubles, and viral fevers during this time.
Changes in humidity and temperature can confuse your immune system, making it easier for pathogens like bacteria, viruses, and fungi to sneak in. Add to that the increased exposure to contaminated water, dampness at home, and weakened digestion; and it’s no surprise that your body may struggle to keep up. While we can’t control the weather, we can strengthen our immune system, and the smartest place to start is your plate.
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Eat seasonal, stay sensible:
The number one rule for monsoon eating? Eat local and seasonal. Opt for fruits like pears, apples, pomegranates, and papayas as they’re packed with antioxidants, fibre, and immunity-boosting vitamins. Avoid cut fruits sold by street vendors as they often carry bacteria due to exposure and handling.
Stick to freshly cooked meals as this is not the time for raw salads, reheated leftovers, or street snacks. Light dals, steamed vegetables, millets, and soups with garlic and ginger can do wonders. Ensure you're getting enough protein through lentils, chickpeas, paneer, eggs, or lean meats. Soups made with moong dal, chicken broth with garlic, or egg bhurji with spinach are hearty and helpful.
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Spices that shield:
Indian kitchens are full of immunity warriors like turmeric, black pepper, cumin, cinnamon, and cloves are more than just flavour enhancers. Turmeric (with curcumin) has powerful anti-inflammatory properties. Add a pinch to warm milk at night or mix it into your dal. Ginger and black pepper help keep respiratory issues at bay, while cumin and ajwain support digestion. A simple morning ritual like sipping warm water with lemon and honey can also gently detoxify and energise the system.
Go fermented:
Probiotics are your best friends during this time. The gut houses over 70% of your immune cells, and a healthy gut equals better immunity. Fermented foods like homemade curd, buttermilk (chaas), and kanji help balance gut flora and improve digestion. If you're lactose intolerant, try fermented pickles, kimchi, or kombucha in moderation.
Hydration with caution:
Ironically, dehydration is common during the monsoon mainly because we don't feel as thirsty. Keep sipping warm water or herbal teas through the day. Tulsi (holy basil) tea, lemongrass infusions, or kadha made with ginger, cloves, and black pepper not only hydrate but also protect against infections. Avoid chilled water or ice-based drinks that can weaken your digestion.
Foods to Avoid
During monsoon, steer clear of leafy greens like spinach and lettuce if not washed properly as they tend to accumulate mud and worms. Avoid seafood during peak rainy season as water contamination is common. Also, cut down on excess sugar and processed foods which lower immune response and increase inflammation. Ditch fried monsoon snacks (as tempting as samosas and pakoras may be) for roasted nuts, seeds, or steamed options like idlis or upma.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
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