Foods to eat and avoid during monsoon

Rainy season is accompanied with number of health problems. There is spike in incidences of water and food borne diseases in monsoon. You can keep yourself healthy by eating the right kind of food; hence, you need to be very particular about your food choices

Foods to eat and avoid during the monsoon to stay healthy
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Foods to eat

Drink plenty of water (10-12 glasses each day) to avoid dehydration, as the water intake reduces due to cold weather. Importantly, switch to boiled or filtered water.

Include seasonal fruits like pear, pomegranate, apple, banana, pineapple, as they are rich in antioxidants and boost your immunity to fight off infections

Drink herbal teas infused with ginger, cinnamon, black pepper and cardamom, as they have immunity boosting properties. It also helps to ease the digestive system and improves metabolism

Include immune boosting spices like turmeric, mustard, asafoetida (hing), coriander, cloves, garlic, ginger, pepper and curry leaves, in your food as they have anti-bacterial properties and help ease digestion

Include whole grains (oats, wheat, barley, jowar), legumes and dals in your diet, as they are rich in Protein which in turn boosts your immunity and helps fight infection

Green leafy vegetables, cabbage, cauliflower, ladies’ finger (okra) and broccoli should be washed in salt water to kill germs thriving on them

Walnuts, almonds, prunes and dates are good source of energy, antioxidants and help boost immunity

Have low fat milk and milk products (curd, buttermilk, paneer, lassi), as it helps to ease digestion. It is advisable to add turmeric in milk, as it is natural antiseptic and antibiotic agent

Have beetroot and radish juice every day during monsoon, as it detoxifies your body

Foods to avoid

  • Avoid canned and preserved food as they are high in sodium, and may lead to water retention and high Blood Pressure
  • Avoid pre-cut fruits that are made available on the roadside. Always choose a whole fruit over pre-cut fruit
  • Eat steamed vegetable salad instead of raw vegetable salad, as they contain active bacteria and virus’ that cause infection
  • Avoid spicy foods as it is hard for digestion and may lead to stomach upset
  • Avoid excessive intake of tea and coffee, as it dehydrates the body
  • Avoid street food like chaats, pani puri, sandwich, bhel, etc.
  • Avoid raw meat and Eggs. Wash these thoroughly under running water before cooking.
  • Avoid roadside ready-to-drink fresh fruit juices

Stay healthy and safe this monsoon by following the above guidelines. Have home cooked healthy and nutritious food. Also maintain hygiene by taking precautionary measures, like washing hands before and after having a meal.

The author is a dietician at Fortis Hospital, Kalyan