Monsoon special: 9 must-have foods to boost immunity

Soups, ginger and honey, tulsi tea and other healthy foods that can protect you from common monsoon diseases.

Monsoon is a season of diseases. The body s digestive system is very weak in this weather. The humid and sweaty weather makes this season ideal for the growth of bacteria, fungi, and viruses. There is also the risk of water contamination and mosquito-borne infections. It is, therefore, important to watch what we eat and consume foods that help to boost immunity. Nidhi Chandra, Nutritionist, Lybrate lists few foods that can help boost immunity in this season.

1.Soups: Hot soups are one of the best ways to boost immunity. A bowl of hot soup can be the perfect quick fix for those wanting to eat light. Soups are good for hydration and a great source of protein and starch. Add some garlic, onion, and ginger to make it even better. Soups help in combating cold and flu by de-clogging the nasal passages.The ingredients used in them can help in getting rid of bacteria and viruses from the system. The spices provide an anti-inflammatory effect and help suppress cough, pain and fever. Here are 7 must-eat healthy foods for the monsoon.

2.Seasonal fruits: Monsoon brings with it fruits like jamun, plums, cherries, and peaches which are rich in antioxidants and vitamins. Include these seasonal fruits in your diet as it can help boost immunity and fight infections.

3.Nuts: Not only are nuts filling as a snack but also a rich source of proteins, good fatty acids, antioxidants, B-complex vitamins and vitamin C. Nuts can help a person adapt and react to stress in a better way. One way to consume nuts is to mix them with dried fruits to get a good combination of sugar and protein. The added benefit of this is it will keep the energy level up in this gloomy weather.

4.Turmeric milk: It goes without saying that turmeric is a wonder spice and hence, make the most of this magical spice to prevent common monsoon diseases. Curcumin, the active ingredient in turmeric, is a powerful antioxidant and promotes immunity. Consume a glass of warm turmeric milk before bedtime to get rid of cough and cold. Here are 7 reasons to start drinking turmeric milk or haldi doodh.

5.Meat products: If you are a hardcore non-vegetarian provides protein which is not only vital for the body cells but also for fighting infections. Meat is also a rich source of Vitamin B, zinc, iron, and Omega-3 fatty acids which help in increasing the body s defence mechanism.

6.Green leafy vegetables: Vegetables like cabbage, spinach, and broccoli are a good source of Vitamins A, C and E. They are also rich in folate, fibre and have antioxidant properties. Their antioxidant action helps in cell function and integrity. You can either include them in soups or toss up a salad with some nuts to add to the crunch. However, ensure that you wash these well before consumption.

7.Tulsi tea/kadha: Tulsi or basil leaves have antifungal, antibacterial, and anti-inflammatory properties. Tea can provide you with polyphenols, flavonoids and antioxidants which help in destroying free radicals that can damage healthy cells. Do not mix it with milk as the proteins in milk bind with the polyphenols and reduce its medicinal effect. Also read about 5 Ayurvedic kadhas or desi decoctions for good health.

8.Ginger and honey: Ginger juice and honey together are very effective in common cold and flu. Ginger has antibacterial and anti-viral properties while honey soothes the throat. So if you are down with flu or suffer from cough and cold, do try ginger and honey to deal with it.

9.Yogurt and other fermented foods: These contain probiotics or the good bacteria, which help in boosting immune function. They do this by stimulating the body s immune response to fighting diseases. Probiotics also promote the growth of beneficial bacteria in the gut. Try including some chopped fruits in a cup of yoghurt instead of going for an ice cream.

This monsoon, make sure to douse your appetite for unhealthy food and opt for these healthier alternatives instead. Do not overburden the digestive system and eat only when you are hungry. Eating in excess and eating outside will only invite indigestion and illnesses. Following these tips can help you enjoy the monsoon at its best. Also read about 10 Ayurvedic tips to stay healthy this monsoon.

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