The intense heat of summer is somewhat relieved by the monsoon. However, it also presents its own unique difficulties, particularly health, with an increased risk of a variety of illnesses and infections. For this reason, it becomes imperative to boost your immunity in a comprehensive manner, including gut health and adequate hydration.

As the likelihood of contracting seasonal illnesses rises during the rainy season, Dr. Narendra K. Shetty, Chief Wellness Officer at the Kshemavana Naturopathy and Yoga Center, emphasized the importance of the monsoon diet for maintaining good health.

The monsoon causes specific health issues, according to him. Higher humidity, water contamination, and increased microbial proliferation can all interfere with digestion, weaken the immune system, and raise the risk of infection. This shift causes changes in our body, including slower digestion, metabolic changes, and increased maintenance for our immune system. The diet will need to change along with it. Eating according to the rhythm of the rains involves choosing foods that are warm, beneficial to the digestive system, strengthen the immune system, and are safe.

Dr. Narendra K. Shetty presented a comprehensive monsoon diet guide that included all the necessities.

1. Eat seasonal and local fruits

Seasonal fruits:

• Apple
• Pear
• Plum
• Jamun
• Papaya
• Pomegranate
• Lychees
• Bananas
• Cherries

Nutrients of seasonal fruits:

• Vitamin C: immune system support
• Polyphenols and antioxidants: anti-inflammatory, gut-healing
• Soluble Fibre (e.g., pectin): assists digestion, supports gut bacteria

Tip: Rinse fruits well. To lessen the chance of microbial infection, opt for peeled fruits whenever feasible.

vegetables for each season:

• Cucumbers (bitter gourd, bottle gourd)

Cucumber

Okra

Tomatoes

Seasonal vegetables and their nutrients:

Low in calories but rich in hydration

Promotes good kidney and intestinal health since it is high in potassium, magnesium, and mucilage.

2. Foods that are fresh, cooked, and warm

The digestive fire is extinguished by excessive humidity, which reduces enzyme secretion in the intestines. The gastrointestinal system is put under stress by raw, chilly meals, which can lead to bloating, indigestion, and an increased susceptibility to illness.

Eat: Homemade cuisine that has been steamed, sautéed, and lightly seasoned. Can also include khichdi, porridges, dals, and soups.

Refrain from: Leftovers or food kept in the fridge. Unless they have been thoroughly cleaned and prepared, salads and cold beverages should be avoided.

3. Spices

The bioactive components in Indian spices possess anti-inflammatory, antifungal, antibacterial, and antiviral properties. These behave like immune cells, such as lymphocytes and macrophages, reduce inflammation, and improve gastrointestinal motility.

Spices that increase immunity:

Turmeric has anti-inflammatory and antioxidant properties.

Ginger: Antibacterial, aids white blood cells.

Cardamom: Has anti-spasmodic and antioxidant properties.

Black pepper increases the bioavailability of nutrients.

Cinnamon: Antiviral, regulates blood sugar levels

Nutmeg: Digestive tonic and antimicrobial properties

Other applications include adding to soups, teas, and even flavored water.

4. Hydrate

The monsoon season makes water supplies more vulnerable to pollution from runoff, sewage, and industrial discharges, raising the possibility of waterborne diseases.

Safe water practices:

Boil it for five to ten minutes to make it safe to drink.

Stay away from street vendors and restaurants that are unclean.

Bring your own water bottle when working outside.

Add natural herbs and spices to water to increase its therapeutic value:

Jeera (cumin) aids digestion and lessens bloating.

Holy basil, often known as tulsi, has antibacterial and stress-relieving effects.

Honey and lemon detoxify and have vitamin C.

5. Take care of your stomach

The gut-associated lymphoid tissue (GALT) is home to around 70% of the immune system. A healthy microbiome aids in the absorption of nutrients, neutralizes poisons, and protects against illness.

Foods that are good for the digestive system:

• Curd and yogurt are examples of probiotics.

Lactobacillus and Bifidobacteria are present in buttermilk.

Fermented foods include:

• Onions, garlic, bananas, and oats contain prebiotic fibers that promote beneficial bacteria.

6. Meals to steer clear of

Street food and fried goodies: recycling concentrates free radicals, which are often exposed to contaminated air, water, and oil.

Over-spiced meals might cause stomach lining irritation and digestive problems.

Excessive salt intake: increases blood pressure and water retention.

Read Also: The many benefits of rosemary: Secret to brain health is hiding in your kitchen

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