Monsoon Season: What to eat? and What to avoid?

With the pitter and patter of raindrops, chirping of birds, greenery, and beautiful cloud formations, nature comes out at its best in monsoon season. However, during the monsoon, we must modify our diet to maintain a robust and healthy immune system.

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To help you make the most of this magical season, we have curated this article on what to eat and what you must avoid during the monsoon season.

What You Must Eat In Monsoon

During the monsoon season, it is important to consume foods that are not only tasty but also nourishing and healthy. Therefore, it's crucial to include certain foods in your diet that can help boost your immunity and keep you healthy during this time. Some of the must-eat foods during this season include:

1) Embrace nutrient-rich foods

Indulge in the vibrant and colorful fruits that grace the monsoon season. Pomegranates, cherries, pears, mangoes, jamuns, plums, and peaches are delicious and rich in antioxidants, vitamins, and minerals. Vegetables like bottle gourd, snake gourd, ladyfinger, corn, and bell peppers are considered good during monsoon season. These nutrient-rich foods strengthen your immune system and shield you from common monsoon ailments.

2) Aromatic spices

Include ginger, garlic, and turmeric in your soups, stir-fries, and stews for a flavorful and health-boosting twist. These spices possess antimicrobial properties that help combat infections commonly associated with the monsoon season.

3) Herbal teas

Sip on some warm herbal teas of your choice made from Tulsi (basil leaves), ginger, cinnamon, pepper, lemon, mint, or chamomile to boost your immune system. Besides being antimicrobial, these herbal teas aid digestion, reduce inflammation and keep you hydrated.

4) Citrus fruits

Besides vitamin C, citrus fruits like lemon, pears, and litchi, and berries like Jamun (Indian Blackberry), and amla (Indian gooseberry), contain powerful antioxidants that strengthen the immune system. Vitamin C-rich fruits help ward off infections and strengthen your body's different mechanisms. Enjoy them as a snack or toppings for your breakfast bowl.

5) Prioritize hydration

Adequate hydration is essential for the proper functioning of the body. Drink plenty of water throughout the day to flush out toxins and support your immune system. Infused water is also a good option that not only quenches your thirst and keeps you hydrated, but also supports detoxification. Don't go for cold or soft drinks in the name of hydration, they will dehydrate your body even more.

Always take the necessary steps to purify and ensure the safety of the water you drink. Consuming safe and clean water becomes even more crucial during monsoon season, as the risk of waterborne diseases increases due to contaminated water sources.

Consider the following points:

• Boiling water is one of the most effective methods of killing harmful bacteria and pathogens.

• You can also use water purifiers, UV filters, or chlorine tablets to make water safe to drink.

• When outdoors or traveling, consider carrying filtered water from your home. If not possible, purchase bottled water from trusted brands to ensure you have access to safe drinking water.

6) Warm soups and stews

Soups are a comforting and nutritious choice during the monsoon seasons. Instead, opt for homemade vegetable soups that are light to digest, and packed with nutrients. You can also opt for soups made from lentils or chickpeas to provide sustained energy and support muscle repair.

7) Probiotic-rich foods

Support your gut health by including probiotic-rich foods like dosa, idli, kefir, cottage cheese (paneer), yogurt, and fermented vegetables such as pickles, etc. These foods promote a healthy balance of gut bacteria, aiding digestion, and enhancing your immune system.

What You Must Avoid Eating In Monsoon

During the monsoon season, it is crucial to be mindful of what we eat to avoid falling sick. Certain foods can be harmful to our health during this time of the year, and it is essential to be aware of them to stay healthy. Therefore, it is advisable to avoid certain foods that are more prone to contamination and spoilage because of the high humidity and dampness in the air. By doing so, you can prevent the risk of food-borne illnesses and stay healthy and fit during the monsoon season.

1) Street foods

As tempting as street foods may be, avoiding eating them during monsoon season is best. The risk of contamination and waterborne diseases is higher during this time. Instead, opt for homemade meals prepared with fresh ingredients to minimize health risks. Also, avoid having fruits and vegetable juices from outside vendors. Instead, make fresh juices of your choice in the comfort of your home, especially during monsoon season, as the chances of getting stomach infections are high in this season.

2) Leafy green vegetables

Leafy green vegetables like spinach, cabbage, lettuce, etc. should be avoided during monsoon seasons. These vegetables are prone to contamination because of damp and humid weather. Excess moisture on these vegetables makes them a favorable breeding ground for bacteria and microbes.

3) Raw sprouts

Damp and humid weather during monsoon season can lead to bacterial and microbial growth in sprouts. If you wish to consume raw sprouts, wash and cook them properly before consumption. Steaming/cooking sprouts properly after thorough washing can eliminate this risk.

4) Stale or leftover food

The increased humidity during the monsoon accelerates food spoilage. Avoid consuming stale or leftover food as it may lead to gastrointestinal issues. Prepare small portions to minimize wastage and ensure the freshness of your meals.

5) Raw vegetables - as Salads

Consuming raw vegetables during the monsoon season requires some caution. Increased humidity and moisture in the air create an environment where harmful bacteria and parasites thrive, which can lead to food-borne illnesses. 

Consider the following points before eating raw vegetables in the form of salad during monsoon season:

• It's crucial to wash the vegetables thoroughly under running water. You can also use a vegetable brush to remove any dirt or residues.

• Soak the vegetables in water with a few drops of vinegar for about 15 minutes. This can help reduce the presence of bacteria and pesticides. After soaking, rinse the vegetables again with clean water.

• Consider peeling the outer layer of certain vegetables like cucumber, carrot, beetroot, and radish as it can harbor more bacteria. Also, trim off any damaged or bruised parts of the vegetables before consumption.

6) Excessive fried or oily food

Although the temptation of crispy snacks during a rainy day is strong, try to limit your consumption of fried or oily food. These heavy foods can disrupt digestion and contribute to sluggishness. Instead, opt for lighter cooking methods like steaming. grilling, or sauteing.

Useful Tips!

• Always maintain good personal hygiene, such as washing hands before eating or handling foods, which can also help prevent ingesting harmful bacteria.

• Clean your water bottle regularly with hot water and soap to prevent any buildup of bacteria and molds.

• Make sure to wash your fruits and vegetables thoroughly under running water. Pay special attention to root and leafy vegetables. You can also soak them in water with a few drops of vinegar or baking soda for added safety.

• Try to purchase vegetables and fruits from reliable and trusted sources to reduce the risk of contamination.

• As much as possible, eat freshly cooked homemade food, especially during monsoon season.

• Cook your food at appropriate temperatures to kill any harmful bacteria, and ensure that meat, seafood, and eggs are cooked thoroughly before consumption.

• Always store perishable food items properly. Refrigerate them at the right temperature to prevent spoilage and bacterial growth.

• It is best to avoid walking or driving through water-locked areas as they can be a breeding ground for diseases and infections

Listen to your body, hydrate well, and savor the flavors of the season while keeping your well-being a top priority.

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.