‘Foods to strengthen your immunity during monsoon’

Monsoon invites a host of diseases. Water-borne diseases like typhoid, malaria, dengue, conjunctivitis, gastrointestinal disturbances are persistent. Hence, it is time for us to keep our body resistant against diseases by boosting our immunity and taking precautions against these diseases and up the water intake


Though, you are tempted to have chai and bhajiya. Avoid consuming it from outside. As high humidity can spoil the chutney. Opt for dry pulse and dal based chutney (added with moong, tamarind and garlic to add a flavor), instead of green chutney. Spices create a lot of irritation in the GI system , which can result in bloating. Replace bhajiya with moong dal chilla, made with minimal oil.

Though, greens are debatable, but veggies like spinach, fenugreek should be restricted. If you are consuming — wash it well and soak in warm water. According to a research, using astringent vegetables like bitter gourd, karela, neem and methi seeds (which are natural). And help in treating infections.

Naaznin Husein, President Indian Dietetic Association,Mumbai Chapter
Naaznin Husein, President Indian Dietetic Association,Mumbai Chapter

Prunes which have a lot of fiber content. Soak prunes and dry figs, overnight and consume it in the morning. It will help relieve bloating and constipation. Eat seasonal fruits like peaches and the pears. The fiber content in pear aids digestion. Peaches contain a lot of carotenoids. And it helps in building the body’s digestive capacity. Have pomegranates, plums and cherries are immune-protective.

Enhance your immunity with these power-packed foods.

  • Corn is found in abundance in the rainy season. It is rich in vitamin C, niacin, folic acid and fibre.

  • Consume dry fruits like walnuts, black raisins and dates.

  • Eat freshly cut fruits, instead of juices.

  • Emphasis on functional foods. Consume haldi milk (but make sure the milk is well boiled and hot), cinnamon soup with a lot of boiled veggies like carrot, broccoli, which can be soothing.

  • Garlic and ginger are natural immunity boosters. Opt for herbal tea made with ginger and lemongrass.

  • Instead of milk, have yoghurt which is pro-biotic.

  • Eat Fibrous foods like brown rice and oats.

  • Keep a check on your salt intake. During monsoon, people crave for salty foods. Use natural flavoring with anti-oxidants like lime and kokam.

  • Salads are advisable. Though, steam it. (eat steamed carrot, beetroot and sautéed bell peppers). Don’t go overboard on the raw foods.

  • Hummus with sautéed veggies can be a good evening snack.

  • Have freshly home-made warm kheer as a desert, which also comprises of dry fruits and seasonal fruits (apple kheer can be a good option). Children can also consume pumpkin halwa.

  • Eat sweet potato, instead, of bhajiyas or French fries. Cut a sweet potato. Drizzle a little oil in the pan. Add chili flakes, pepper and salt and sauté it. It is fibrous. Although, it is sweet, it has a high-low glycemic index.

    The author is a President of Indian Dietetic Association, Mumbai Chapter