Monsoon Diet: 10 Things to Eat to Feel Your Best

Minal Shah, senior nutrition therapist, Fortis Hospital, Mulund shares the top 10 food items that can help you feel better during monsoon:

Green peppercorns

These goodies contain Piperine, an alkaloid with many health benefits and a significant amount of Vitamin C and K. Green peppercorns also contain antioxidants that can help prevent serious diseases by deactivating free radicals. They also reduce gas and bloating by stimulating the production of Hydrochloric acid in your body, which improves food digestion. It also has antimicrobial properties, which means that it may be able to reduce the risk of food poisoning by eliminating the bacteria responsible for foodborne illnesses.

Fruits

Seasonal fruits such as peaches, plums, cherries, jamun, pomegranate are packed with Vitamin A and C, fibre and antioxidants. Avoid eating pre-cut fruits and juices from roadside vendors and stick to freshly cut fruits and juices at home.

Fluids

Include plenty of warm fluids such as soup, masala tea, green tea, broth, dal, soups during this season because they are good for hydration and for your immune system.

Vegetables

'Tis the season of gourds such as snake gourd, bottle gourd, Indian squash and ridge gourd. You can have these vegetables as vegetable curry, paratha, soup or raita and steamed salads. Avoid eating them raw as they may contain active bacteria and viruses that may take a toll on your health.

Probiotics

Include probiotics such as curd, buttermilk, kefir and pickled vegetables to make improve your gut health. These boost the growth of good bacteria in the gut that can help fight the disease-causing ones.

Proteins

A high-protein diet increases your immunity and speeds up your recovery from illnesses. So, include good sources of healthy proteins like milk and milk products, pulses such as moong, chole, rajma, soya, egg and chicken.

Ginger and garlic

These anti-viral spices combat seasonal colds, chest congestion because of their anti-inflammatory, antibiotic, and antioxidant properties. You can have ginger tea to ease throat pain. Crushed ginger can be added with honey or soups too. Garlic also has antimicrobial/ antifungal properties that make it an effective immune stimulant. It can be added to gravies, chutneys and soups.

Fenugreek seeds/ Methi

This is an energy booster that contains all the necessary minerals to take care of our body, even during fever and digestive disorders.

Turmeric

Loaded with antioxidant and antimicrobial Curcumin, turmeric prevents gastric ulcers, improves immune response, and antimalarial activity among other protective properties. Indian food traditionally has turmeric in the food preparation. A teaspoon of Turmeric in milk or latte, with Honey or in hot water would be a good add on for you especially during the monsoon.

Omega 3 Fatty Acids

Omega 3 fatty acids have an immune-modulatory effect. During the monsoon the risk of infection is high and you must increase your immunity to fight these infections. So, indulge in foods rich in omega 3 fatty acids like fish, shrimps, oysters, nuts, and oilseeds such as walnuts, pistachio, chia seeds and flax seeds.