While most people love the rainy season, sitting down with a cup of tea, chewing into pakoras or samosas and watching the rain and listening to some soothing music if possible, it is also true that the rainy season brings with it a slew of health issues that put the body's immune system to the test.
There are several diseases, allergies, and other factors that might make a person feel unwell. As a result, it is important to counteract it with nutritious, home-cooked dishes, fresh fruits and vegetables, and so on. But, don't worry. It is not as difficult as one may think. In this article we list some of the easily available food items that can be consumed to maintain better health during monsoon.
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Fruits: Fruits in season, such as peaches, plums, cherries, jamun, and pomegranate, are high in vitamins A and C, fibre, and antioxidants. Avoid pre-cut fruits and juices from roadside vendors and instead go for high-quality fresh cut fruits and juices produced at home.
Fluids: Include lots of warm fluids, such as soup, masala chai, green tea, broth, dal, and so on, since they are beneficial for rehydration and the immune system.
Vegetables: Infections can be prevented by eating vegetables such as methi and bitter gourd, as well as neem and turmeric. It's gourd season, with varieties such as snake gourd, bottle gourd, Indian squash, ridge gourd, and others. Include gourd vegetables in a variety of dishes such as veggies, paratha, soup, raita, and so on. Steamed salads should be consumed instead of raw vegetables since they contain active bacteria and viruses that can induce bacterial and viral illnesses.
Probiotics: Include probiotics in your diet, such as curd, buttermilk, kefir, and pickled vegetables, to help your gut flora thrive. These aid in the development of beneficial bacteria in the gut, which aids in the battle against bad bacteria or disease-causing bacteria.
Avoid Salt and watery foods: Reduce your salt consumption since it increases water retention and elevated blood pressure, which can lead to further issues during the rainy season. Buttermilk, lassi, rice, and watermelon, among other things, can promote swelling in the body. Avoiding such meals will help to reduce water retention.
Proteins: Incorporating nutritious proteins into your diet boosts immunity and aids in the recovery from sickness. Milk and milk products, as well as pulses such as moong dal, lentils, chole, rajma, soya, egg, and chicken, are high in protein.
Omega-3 fatty acids: Omega-3 fatty acids have immune-modulating properties. Increased immunity might be beneficial during the monsoon season, when the danger of infection through food and water increases. Fish, shrimp, oysters, nuts, and oil seeds such as walnuts, pistachio, chia seeds, flax seeds, and so on contain omega-3 fatty acids.
Ginger and garlic: Ginger and garlic relieve fever and chills, clear congestion, and have anti-viral effects. They also contain anti-inflammatory, antibacterial, and antioxidant properties. Ginger tea can help relieve sore throats. For youngsters above the age of one year, crushed ginger or its essence can be mixed with honey. It can be used to flavour soups or drinks for the elderly. Garlic contains antibacterial and antifungal effects, as well as being a powerful immuno booster. It may be used in gravies, chutneys, soups, tea, and other dishes.
Fenugreek seeds/methi: Fenugreek is an energy booster that includes all of the nutrients our bodies require, even during fever and intestinal problems.
Turmeric: Turmeric contains curcumin, which has antioxidant and antibacterial properties. It inhibits microbial development, such as H. Pylori and MRSA, and prevents stomach ulcers while also boosting immune response. It also has antimalarial properties, as well as other protective and preventive properties. A teaspoon of turmeric with milk/latte, honey, or hot water is excellent. Warm water: Consuming warm water at regular intervals is beneficial in more than one way during monsoon season. Besides helping you maintain the body temperature, it is good for throat and digestive system.
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