Come monsoon, and the constant dampness and fluctuating temperatures can lead to symptoms such as sneezing, runny nose, cough, and a feeling of lethargy. This is a time when the immune system is under significant stress, making it vital to add certain foods into your diet that can boost your immunity and keep you healthy. Ingredients like ginger, garlic, yogurt, and others play a vital role in strengthening your body against the common illnesses that prevail during these wet months.
According to the Centers for Disease Control and Prevention (CDC), the monsoon season brings with it a higher risk of various illnesses due to increased humidity and the proliferation of waterborne and vector-borne diseases. Common illnesses during this time include respiratory infections, gastrointestinal infections, and vector-borne diseases like dengue and malaria.
The moist environment facilitates the growth of fungi, bacteria, and viruses, contributing to a higher incidence of infections, says Dr Rohini Patil, MBBS and Nutritionist, Pune. She suggests that including certain nutrient-rich superfoods into your diet can help boost your immune system and keep you healthy during this seasonal change. “It is important to consume monsoon superfoods that are packed with vitamins, minerals, and antioxidants and can help you stay away from common illnesses and also provide the necessary nutrients for your well-being.”
Dr Patil recommends 10 nutrient rich foods you should include in your monsoon diet to ward off cold, flu and other illnesses:
Almonds:
Almonds are a good source of vitamin E, an antioxidant that helps in boosting the immune system. They also provide essential nutrients that improve overall health. Consuming almonds can help in keeping your immune system strong during the monsoon season.
Citrus fruits:
Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, a vital nutrient for immune function. Vitamin C enhances the production of white blood cells, which are essential for fighting infections. Adding citrus fruits in your diet can help ward off colds and flu.
Garlic:
Garlic has natural antimicrobial and antiviral properties that enhance the body’s defenses against infections. It is particularly effective in fighting respiratory infections and boosting immunity. It may help prevent colds and improve heart health.
Ginger:
Ginger is known for its powerful anti-inflammatory and antioxidant properties. It helps in relieving cold and flu symptoms, reduces inflammation, and boosts the immune system. Regular consumption of ginger can aid digestion and reduce nausea, making it an essential monsoon superfood.
Green tea:
Packed with antioxidants, green tea helps detoxify the body and improve metabolism, which often takes a toll during the monsoon season.
Papaya: Papaya is rich in vitamins C and A, folate, and dietary fibre. It has anti-inflammatory properties and aids in digestion. Eating papaya can help in strengthening the immune system and improving gut health.
Spinach:
This leafy green provides iron, vitamin A, and antioxidants that support overall health and vitality, making it a valuable addition to your diet.
Sweet potatoes:
Loaded with vitamins A and C, fiber, and antioxidants, sweet potatoes support immune function and promote healthy skin, making it a beneficial addition to your diet during monsoons.
Turmeric:
Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant effects. It helps in strengthening the immune system, reduce inflammation, and prevent infections. Adding turmeric to your meals can aid in protecting your body from various monsoon-related illnesses.
Yoghurt:
Yoghurt is packed with probiotics, which are beneficial bacteria that promote gut health. A healthy gut is vital for a robust immune system. Eating yogurt can help in maintaining digestive health and preventing gastrointestinal infections common during the monsoon.
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