The monsoon season of India is very favorable in terms of climate; people like the change from a hot, humid climate to a cooler and much more humid environment, but its negative impact cannot be ignored as rates of many diseases tend to rise with the start of the rainy season. Living a healthy lifestyle and replenishing the immune system during this period is possible only with proper nutrition. From this blog, you will learn about the rainy season food items you should take to help boost your immunity, monsoon fruits, rainy-day food, and the list of traditional monsoon foods of India.
Understanding the Importance of Immunity During the Monsoon
Rains make the body vulnerable to different pathogen attacks and temperature changes, which pose a lot of stress to our immune system. According to a study by the Indian Council of Medical Research (ICMR), the monsoon period sees a rise in waterborne diseases such as dengue and typhoid, making consuming foods that bolster immunity and overall health crucial.
Best Food for Rainy Season
- Turmeric Milk (Haldi Doodh)
Turmeric milk is one of the best rainy season food items. One special ingredient in turmeric is curcumin, which is well-known for its antioxidants and anti-inflammatory properties. Having a cup of warm turmeric milk is good for boosting the body’s immune defense against infections. It is one of the most common home remedies for boosting the immune system and finding solace during cool monsoon nights.
- Ginger Tea
Ginger is consumed during rainy days because it helps digestion and warms the stomach by producing heat. Gingers have qualities that, when brewed into tea, ease throat irritation, prevent nausea, and fight cold or flu. Drinking ginger tea with honey can be quite beneficial during the monsoon as honey increases the tea’s antibacterial strength.
- Fresh Fruits and Vegetables
Eating a lot of fruits and veggies is important, especially during the rainy seasons. Monsoon fruits such as apples, pomegranates, and pears contain vitamins and antioxidants that help the immune system. Spinach and kale, rich in nutrients and vitamins, are also good for consumption during the rainy season.
Monsoon Fruits to Include
- Apples
Apples are a great addition to your monsoon diet. They contain a lot of Vitamins A and C and fiber, which are vital for one’s health and digestion. Apples also contain antioxidants, which help fight oxidative stress and inflammation.
- Pomegranates
Pomegranates are another great source of fruits during the monsoon season. They are rich in vitamins, minerals, and antioxidants that help prevent the body from contracting illness. Another nutritional benefit of pomegranates is that they contain high levels of vitamin C, which assists the immune system and enhances the skin.
- Pears
Pears are sweet and juicy fruits rich in vitamin C, potassium, and dietary fiber. They are also used to manage inflammation and can effectively treat sore throats, which makes them suitable for the rainy season.
Rainy Day Food
- Spicy Lentil Soup (Dal)
Dal is an essential food in the Indian diet and a great rainy-day food. Lentils contain a higher protein and fiber level, providing sustained energy and boosting the immune system. Adding turmeric, ginger, and garlic to dal can enhance health as a condiment and as a more flavorful and warm dish.
- Khichdi
Khichdi is an ideal food that nourishes and is light on the stomach. It is a dish of rice and dal, most commonly prepared with vegetables and spices. This dish can be described as a light meal, which might be appropriate for consumption during the rainy seasons when people do not feel like taking heavy meals.
- Vegetable Stew
Seasonal vegetables such as carrots, spinach, potatoes, and peas, prepared in a warm vegetable stew, can help improve the immune system considerably. Carrots, beans, and potatoes mixed with spices, such as turmeric and cumin, make a healthy, filling dish that boosts the immune system.
Monsoon Food in India
- Pakoras (Fritters)
Monsoon is incomplete in India without Pakoras, a famous food eaten during this season. These are prepared by deep-frying vegetables or paneer coated with a spicy gram flour batter and savored with a cup of tea. Pakoras are tasty snacks, but they should be taken sparingly because they are processed foods that contain a lot of oil.
- Corn on the Cob
One of the favorite meals during the monsoon is corn on the cob, which is spiced with some spices and consumed on the streets. Corn contains many antioxidants and vitamins the body needs, so it is very suitable to take during the rainy season to boost the immune system.
- Boiled Chana (Chickpeas)
Chana, which is boiled chickpeas, can be spiced and garnished with lemon juice and served as a snack to fill you up and give you all kinds of nutrients. Chickpeas contain high amounts of proteins and fibers, which help provide energy, starch, and a strong immune system.
Nutritional Statistics and Health Benefits
- Vitamin C: As an immune booster, vitamin C plays a role in producing white blood corpuscles. According to the National Institute of Nutrition, Vitamin C is generally already advised to take 40 mg daily. Some of the fruits that are loaded with this vitamin include pomegranates and pears.
- Antioxidants: Some fruits that contain a high proportion of antioxidants include apples and pomegranates, which prevent cell damage due to free radicals. A study published in the Journal of Nutritional Biochemistry highlights the role of antioxidants in preventing chronic diseases.
- Fiber: Protein foods include beans and peas, which are bad for cholesterol and fats, while lentils and vegetables are full of fiber and aid digestion and weight management. The Dietary Guidelines for Indians recommend 25-30 grams of fiber daily for adults.
Conclusion
Generally, the rainy season is not considered fit for people to visit India; it affects health in various ways. However, eating these rainy season food items will help boost the immune system and stay fit. Apples, pomegranates, and pears carry vitamins and antioxidants during the monsoon period, and spicy lentil soup and vegetable stew provide nutrition and warmth on rainy days. Therefore, by consuming the right foods during the rainy season, it is possible to indulge in the rains naturally and, at the same time, take in good nutrients to boost energy.
