Monsoon is here, bringing refreshing rains and much-needed relief from the scorching heat of summer. Monsoon means an enjoyable season, as it simply rejuvenates everyone and everything around! But this season brings along its share of health concerns; the increase in humidity can also increase the chances of infections. The seasonal cold, flu, typhoid, and mosquito-borne diseases like malaria, dengue, and stomach infections are also very common during the rainy season. Hence, it is always advised to maintain the right monsoon diet to avoid any illness. Here is the list of eight nutritious foods suggested by Dolly Kumar – founder of Gaia, that you should add to your diet during this monsoon and keep fit:
1) Seasonal fruits: If you want to boost your immune system and keep healthy during this monsoon, stock up on these seasonal fruits such as peaches, plums, cherries, jamun, blackberry, plum, litchi, pomegranate, etc. These fruits are rich in nutrients like Vitamin A and C, fibre, and antioxidants. Cherries help in fighting against infections and inflammation. Due to its anti-carcinogenic qualities, it aids in promoting good sleep and relieves headaches. Moreover, cherries aid in the prevention of heart disease by lowering cholesterol levels, excessive blood pressure, and uric acid levels. Jamuns contain nutrients such as iron, folate, potassium, and vitamins. Pomegranates contain immune-boosting properties and are highly beneficial for those with arthritis.
2) Oats cheela: It’s a great protein-packed meal, low in calories. Oats are an excellent source of fibre, especially beta-glucan, and are high in vitamins, minerals, and antioxidants. One oat cheela contains 167 kcal of energy, only 4.9g of fat, and 6.05g of protein. Oats are a good source of quality protein at 11–17 per cent of dry weight. The major protein in oats is avenalin, which is similar to legume proteins.
3) Fox nuts: Also known as a superfood, Fox nuts or lotus seeds are consumed as a savoury snack or added to various curries or desserts. Fox nuts are rich in antioxidants and protect your body from harmful free radicals and oxidative stress as well as chronic conditions, including cancer, heart disease, and type 2 diabetes. Being high in fibre, and calcium, fox nuts are good for teeth and bones and help in preventing constipation.
4) Green tea: From weight loss to treating various diseases such as liver disorder, type 2 diabetes, and Alzheimer’s, this beverage has plenty of health benefits. Green tea helps in preventing cardiovascular diseases and cancer. Polyphenols found in green tea may lower blood pressure, decrease inflammation and improve arthritis. Apart from this, consuming green tea helps in preventing dental cavities, stress, chronic fatigue, etc.
5) Curd: Curd is a probiotic food that helps in preventing many infections and improves overall immunity. It’s easy to digest and helps in reducing cholesterol levels, high blood pressure, and hypertension. It helps in keeping the level of cholesterol balanced and the heart healthy.
6) Turmeric or turmeric supplements: Consuming turmeric supplements or turmeric offers plenty of health benefits. Turmeric has antioxidant properties and it protects your body from free radicals by neutralizing them. It also helps in reducing inflammation and oxidation and could lower the risk of heart disease. Moreover, it kills lung cancer cells, and fungus and prevents the growth of tumour cells.
7) Ginger: Ginger has antiviral properties to treat respiratory tract infections. It can be used in tea to provide relief from sore throat and coughing. It can be used as an appetizer and boost bone health and relieve joint pain associated with arthritis. Due to its anti-inflammatory properties, ginger helps reduce muscle pain and soreness caused due to exercising.
8) Corn (Bhutta): Packed with a wide range of nutrients and available in myriad flavours, corn or bhutta is an ideal snack and a fantastic treat during monsoon. It’s rich in Vitamin C, bioflavonoids, carotenoids, and fibre and helps in reducing cholesterol and also prevents arteries from getting blocked. Bhutta is rich in minerals like zinc, phosphorus, magnesium, and iron and maintains bone health. Adding boiled corn to your diet can help you to fulfil your daily requirement of iron as well.
The world is already struggling with COVID-19, and monsoon-related diseases may bring more issues to your overall health. Hence, you must ensure that your food strikes the right balance between nutrition and immunity. A key mantra is strengthening your immune system to build resistance and fight off diseases. The best way to maintain health is eating mindfully, taking care of your workout routines, adding seasonal foods into your diet, and, most importantly, keeping a positive mindset.