Amazing Foods to Boost Immunity and Energy in Monsoon!

After months of scorching heat, the arrival of monsoon brings a refreshing change. Cooler weather, cloudy skies and the smell of rain instantly make the season often bring a welcome sigh of relief. But while the rainy season may soothe the senses, it can also create conditions that make certain infections and digestive problems more common.

High humidity, fluctuations in temperature, contaminated food or water and reduced sunlight exposure can all affect your overall well-being. This can cause some individuals to deal with frequent stomach infections, tiredness, low energy and frequent colds.

One way to support your health during the monsoon is to follow a balanced and nutritious diet. Giving your body a variety of essential nutrients can help support normal immune function and maintain energy levels. Adding seasonal fruits, vegetables, whole grains and protein-rich foods to your meals is a simple way to make your everyday diet more nutritious.

Before looking at foods that can support your immunity during the monsoon, let us understand why certain health problems may become more common during this season.

Why does your immunity feel lower during the monsoon?

Rain itself does not necessarily affect your health. However, the combination of humidity, stagnant water, fluctuating temperatures and poor food or water hygiene can create favourable conditions for the spread of certain infections.

Several factors can affect your health during the monsoon:

• Sudden changes in temperature: Moving between hot, humid and cooler environments can be uncomfortable for the body.
• High humidity: Moist conditions can encourage the growth of certain bacteria and fungi.
• Unsafe food and water: Contaminated food or drinking water can increase the risk of gastrointestinal infections.
• Less sunlight exposure: Spending more time indoors may reduce your exposure to sunlight, which contributes to vitamin D production.
• Unhygienic food: Fried or ready-to-eat food prepared in poor hygienic conditions may increase the risk of stomach infections.

Your gut and immune system are closely connected, which is why maintaining a healthy digestive system is also an important part of overall immune health.

Top foods to support immunity during the monsoon

• Amla: Amla, or Indian gooseberry, is rich in vitamin C and antioxidant compounds that help to protect your body from oxidative stress. The best part is you can enjoy amla in several ways, including fresh amla, homemade chutney or amla powder. A small serving can be an easy addition to a balanced diet.
• Jamun: It is a popular seasonal fruit that provides antioxidants, vitamin C and other nutrients. It also has a relatively low glycaemic index as against many sweeter fruits, making it a nutritious choice when eaten as part of a balanced diet. Jamun also contains naturally occurring compounds that have been studied for their potential role in blood glucose metabolism. However, it should not be considered a treatment for diabetes. Overall, this fruit is worth adding to your diet in monsoon season.
• Garlic: It does much more than adding flavour to everyday meals. It contains a natural compound called allicin, which has been studied for its antimicrobial and antioxidant properties. Adding fresh garlic to dal, dal, soups, vegetables, curries or rice dishes can increase both flavour and nutritional value. As with any food, garlic works best as part of an overall balanced diet rather than as a substitute for medical treatment.
• Turmeric: Turmeric has been a staple ingredient in Indian kitchens for generations. Its bright yellow colour comes from compounds called curcuminoids, including curcumin, which have antioxidant and anti-inflammatory properties. You can easily include turmeric in dals, curries, soups and vegetable dishes. Turmeric milk is another popular option, especially during the cooler and rainy months. Adding a small amount of black pepper to turmeric-based preparations may improve the absorption of curcumin.
• Papaya: It is an easy-to-digest food that can add variety to your monsoon diet. It provides vitamins A and C, folate and dietary fibre. It also contains digestive enzymes such as papain, which are involved in digestion, Include a bowl of fresh, properly washed papaya; it can work well as a breakfast option or an evening snack. Eating papaya also helps to prevent the bloating and constipation that usually affect you when the metabolism dips during the monsoon season.
• Citrus Fruits: Oranges, sweet lime, lemons and other citrus fruits are excellent sources of vitamin C. This nutrient contributes to normal immune function and also helps the body absorb iron from plant-based foods. Whenever possible, choose whole fruits instead of packaged fruit juices. Whole fruits provide dietary fibre and are generally more filling.
• Ginger: For centuries, ginger has been a staple, a trusted home remedy that needs no further introduction. Whenever someone gets a cold or has a sore throat, ginger comes to help with its anti-inflammatory and antioxidant properties, helping your body respond better to infections. Fresh ginger can be added to soups, dals, vegetable curries, herbal tea or homemade beverages. It may also help relieve nausea and digestive discomfort in some people.
• Lentils and Pulses: A healthy immune system needs adequate nutrition, including sufficient protein. Protein helps the body build and repair tissues and is involved in the production of antibodies and other immune components. Lentils and pulses are convenient sources of plant-based protein. Foods such as moong dal, masoor dal, chickpeas, rajma and black gram can be included regularly to help meet your daily nutritional needs.

Foods to avoid or limit during the monsoon

Eating well during the rainy season is not only about adding nutritious foods to your plate. It is equally important to be careful about foods and beverages that may increase the risk of digestive problems when hygiene or storage conditions are poor.

Consider limiting or avoiding:

• Sugary drinks and beverages
• Deep-fried or oily snacks
• Pre-cut fruits sold in unhygienic conditions
• Street food prepared or stored without proper hygiene
• Undercooked seafood
• Food that has been left at room temperature for long periods

Ṭips: With the rainy season, you can enjoy seasonal treats, but make sure they are freshly prepared and hygienic.

Lifestyle tips to stay healthy during the monsoon

Knowing what you should eat is just part of the picture; making certain lifestyle changes may also boost your immunity.

• Staying hydrated and drinking enough water
• Maintaining a good amount of 7-8 hours of sleep.
• Staying physically active can help with walking, light yoga, and home workout sessions.

Overall, choosing the right immunity-boosting foods during the monsoon can help your body stay prepared to combat seasonal infections. A healthy diet, combined with a good lifestyle, can help you enjoy the rainy season with less worry, more energy and fewer illnesses.

FAQs

1. How can I increase immunity in monsoon?

You can increase your immunity by including certain foods in your diet such as: ginger, vegetables, citrus fruits, garlic, etc.

2. What are the common signs of a weak immune system?

Common symptoms of a weak immune system include recurring colds, constant fatigue, recurring digestive issues, cold sores, and skin infections.

3. What should I eat in the monsoon?

During this rainy season, you should eat hot soups, herbal teas, and moong dal khichadi.

4. Does having a vitamin D deficiency weaken the immune system?

Yes, vitamin D deficiency can weaken your immune system.

Sources: 

https://pmc.ncbi.nlm.nih.gov/articles/PMC10630845/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/

https://www.cdc.gov/healthy-weight-growth/about/enhancing-immunity.html