In addition to providing much-needed relief from the oppressive heat, the monsoon season also brings with it a number of health concerns. The common cold, the flu, typhoid, and illnesses spread by mosquitoes like dengue, malaria, and stomach infections are all prevalent during this time of year.






Building resistance and battling diseases require a strong immune system. The greatest method to maintain excellent health status is to practise mindful eating habits, select seasonal foods, keep physically active, and be optimistic, according to Deepti Khatuja, Head - Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon.


She recommended include specific items, such as fruits and probiotics, in the diet plan during the rainy season to assist increase immunity.

She first advised drinking a lot of fluids, such as hot drinks, herbal teas, broths, and soups. "These drinks are rehydrating, maintain electrolyte balance, detoxify the system, and are vital for creating a healthy immune system," she added while discussing the value of fluids during this season.

She asserts that including seasonal fruits such as Jamun, pears, plums, cherries, peaches, papaya, apples, and pomegranates will help to fulfil the rising need for nutrients like vitamins A and C, antioxidants, and fibre.


Khatuja recommended generously incorporating cucumbers, tomatoes, beans, okra, and radish in your normal diet along with a variety of gourds, such as bottle gourds, bitter gourds, ash gourds, ridge gourds, and snake gourds. According to the expert, they support strong immune function and gut health.


Spices and herbs with anti-inflammatory, antifungal, antiviral, antimicrobial, antibacterial, and immune-boosting properties include turmeric, ginger, garlic, pepper, cinnamon, cardamom, and nutmeg. They regulate immune cells like T-cells, which aid the body in defending itself against diseases, to assist the immune system in an extraordinary way. In this weather, generously season your normal meals with these spices to improve your general health.

She also emphasised the need of including nuts and seeds, which are rich in proteins, good fats, vitamins, minerals, and antioxidants.

"Probiotics are teeming with beneficial bacteria that influence our digestive systems and strengthen our immune systems. Yogurt, buttermilk, cheese kefir, kombucha, and soybeans should all be included, she advised.


A list of foods that should be consumed this season to strengthen immunity was also provided by dietitian Manpreet. She stated in an Instagram post that "according to Ayurveda, we need to adjust our diet with the change of season." She recommended consuming things like corn, nachni, ginger, boiling peanuts, jamun, root vegetables (suran, arbi), mushrooms, probiotics, and fermented foods.

Avoid eating pre-cut fruit, fried food, junk food, or any other type of street food as there is a high risk of food contamination, which can result in GI tract disease, advised Khatuja.

Additionally, she advised against eating raw salads during the rainy season and to steam them first because they are more likely to contract illnesses that could weaken the immune system. The specialist advised against eating meat and shellfish during the monsoon season due to the heightened risk of food poisoning and waterborne illnesses.

Your diet affects your immunity and nutrition. As a result, we should pay attention to what we eat. While eating well and keeping up with your hygiene will help keep you safe throughout the rainy season, infections are always a possibility. Greater issues may arise if the current COVID situation is combined with monsoon season. Therefore, extra precautions must be taken to safeguard our health and be ready for any adversity, she continued.