Tips to keep you healthy during monsoon

Monsoon is fast approaching and is heartily welcomed by everyone as it gives relief from unbearable summer heat to pleasant and refreshing rainy season. However, the same monsoon invites a lot of health issues, from food poisoning, diarrhea, infections, cold and flu to many more health risk. And, when COVID-19 is wreaking havoc all over the world, it is very important to be extra careful about what we eat and drink during this season. You can easily avoid health complications and other diseases which are prevalent in the rains by making subtle modifications to your diet and staying healthy.

Immunity being the keyword in the current scenario, all we want now is to ensure that our innate immune system can take care of itself. So, eating right and being positive is the best way to go. Here are some useful tips to strengthen your immunity, so that you can enjoy the season of monsoon without falling sick.

Eat seasonal foods

During monsoon, the humidity in the air slows down digestion and may cause gastrointestinal disorder. Seasonal fruits helps to overcome this problem by aiding in digestion, metabolism and general health. Always it’s wise to choose foods that are available in that season and are also locally grown. Here are the list of few best fruits to eat during monsoon.

  • Jamun : Jamuns are packed with nutrients like iron, folate, potassium, and vitamins. All these nutrients are very helpful during the monsoons. It also helps in treating diseases and gastric problems which usually occur in the rainy season. Jamun is rich in fibre and keeps a check on sudden blood sugar spikes, making for an excellent food for diabetics during monsoons.
  • Pomegranate : This monsoon fruit contains immune boosting properties to prevent various infections like cold, flu, etc. Antioxidants present in pomegranate juice possess potent anti-inflammatory properties. It also helps in reducing blood pressure. The fruit is highly beneficial for patients suffering from arthritis.
  • Papaya : This fruit improves digestion due to its high fibre content and enzyme papain. It is also rich in vitamin C which helps enhance immunity.
  • Lemon : Lemon is a good source of vitamin C and is great for your immunity. It helps to fights against infection, ease digestion and a lot more.

You can also have apple, pears, litchi, plums and cherries. Avoid watermelon and muskmelon.

Bitter is better

Vegetables like methi and bitter gourd, neem and turmeric as addition to the diet can help in preventing infections. Bitter gourds are rich in vitamin C and antiviral as well. Try to minimize the intake of green leafy vegetables, cauliflower because these veggies have a high chance of getting spoiled by the growth of worms. Instead have seasonal veggies. This is the season of gourds, like bottle gourd, bitter gourd, pointed gourd, ridge gourd, Indian squash, etc


Adding garlic to your diet can enhance digestion and also improve immunity. It fights the cold and flu-causing viruses and gives a boost to your immune system. Studies show that eating garlic on a daily basis increases the number of T-Cells in the blood, thus helping to protect you from viral infections like cold and flu.


Turmeric, the golden spice of the kitchen not only helps to increase immunity but also takes care of the overall health. Turmeric, in any form, is excellent for your health. Not only during the monsoons, but it has to be included in everyday diet.  It has antiseptic, antiviral, antifungal, antibacterial, antimicrobial, and anti-inflammatory properties.

During monsoon to keep stomach infections at bay you have to include ginger, pepper, asafoetida, coriander and jeera in your diet. These not only improves immunity but also aids in digestion.

Include probiotics in your diet

Probiotics are good bacteria which helps to maintain gut immunity by fighting against germs thriving in our body. You should include more of probiotics and fermented food, like curd, buttermilk, pickles, idli, dosa, appam, dhokla, uttapam, ice biryani and koozh are all made by fermenting rice and lentils, which makes them high in live cultures of the good bacteria.

Drink boiled water

You need to prefer boiled water during rainy season. Never drink water from unreliable sources. This simply increases the risk of germs entering your body. Make sure that it is consumed within 24 hours of boiling.

Add honey to your diet

Ample doses of honey should be included in your daily diet when you are forced to stay inside for days due to the torrential rains. Consuming honey during monsoon would help to keep the metabolism of your body intact.

Nuts, seeds and dry fruits

No matter what the season is, you can always have these nutrient rich nuts, seeds and dry fruits in your diet. They provide the much needed nutrition and also generates heat in the body during cold which makes it great option to add in your diet during monsoon. Rich in riboflavin, niacin and vitamin E, these food items help to strengthen your immunity. Also, vitamin E is a powerful antioxidant, which boost your immunity, keeping you healthy and free from diseases and other illnesses.

Avoid street foods

During monsoon it’s better that you avoid eating out especially street foods both junk and fresh cut fruits because there’s a high possibility Of contamination which can result in various infections. Wash your fruits and vegetables in clean running water and cook it well before consuming. Avoid eating uncooked foods and salads, as there is a high chance of contamination and growth of worms in food during monsoon.

Drink masala chai or herbal drink

Who will not love to sip a hot masala tea while watching the rain drops? This is how most of us imagine our rainy season to be! Masala chai will definitely be one of the favorite drink during monsoon season. Other than its amazing flavour, masala tea is a perfect blend of Indian spices like cloves, cardamom, cinnamon and star anise – all of these are known to boost our overall health.

Herbal teas are known as warriors in the battle against poor health. Herbal teas like ginger tea, tulsi tea, masala chai, and even cinnamon tea help boost our immunity.

Follow these diet and nutritional tips to plan a smart diet for this monsoon season and safeguard your health. Your health depends on what you eat. Hence choose nutritious immune boosting foods and also maintain proper hygienic practices to prevent from falling sick during this season. In this tough time of the pandemic, it is highly crucial to take care of the health. Stay safe and enjoy your monsoon!

Eat healthy to live healthy!!!

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