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