10 Monsoon Food Ingredients For Health, Immunity And Strength
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Monsoon in India is always a much welcome change from the summer heat, but this season comes with its own health issues too. Monsoon season in India is characterized by high humidity levels, which create a conducive environment for the growth of bacteria, viruses, and fungi. This increases the risk of infections, particularly respiratory and waterborne diseases. Heavy rainfall can lead to waterlogging, inadequate sanitation and mosquito breeding, resulting in diseases like malaria, cholera, typhoid, and hepatitis A. 

These very same issues can also impact your food safety and cause foodborne diseases during Indian monsoons. But these are not the only threats to your immunity and strength during monsoon. udden weather changes, fluctuating temperatures, and high humidity can impact the body's immune response, making it more vulnerable to infections. The body's defense mechanisms may be compromised, leading to a higher susceptibility to illnesses. 

What’s more, due to heavy rainfall and the need to avoid outdoor activities, people tend to engage in less physical exercise during the monsoon. Lack of exercise and sedentary lifestyles can weaken the immune system and overall health. Weight gain is just one aspect of this but the overall long-term impact on your health can be negative if you don’t take care during monsoon season. 

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One of the best ways to prevent these issues during monsoon and maintain health, immunity and strength is by eating right. Including nutrient-dense, immune- and strength-building foods in your monsoon diet can help you stay active, healthy and capable during Indian monsoons. Here are some food ingredients that are generally considered beneficial for overall health and wellbeing during the monsoon season. 

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which helps boost immunity and protect against common monsoon ailments. These fruits are also loaded with antioxidants that boost the immune system and also protect against common monsoon skin issues. 

Leafy Greens

Leafy green vegetables such as spinach, kale, and fenugreek are packed with vitamins, minerals, and antioxidants. They contribute to overall health and help boost the immune system. However, it is very important to wash all leafy greens thoroughly during monsoon season to prevent any water or foodborne diseases. 


Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It can support immune function and help reduce the risk of infections. A glass of turmeric milk every day can go a long way in boosting your immunity during monsoon. 


Ginger has antimicrobial and anti-inflammatory properties, making it beneficial during the monsoon season. It can help with digestion, alleviate nausea, and boost immunity. Make ginger tea and fresh ginger drinks apart from adding more ginger to any curries or soups you cook. 


Garlic possesses antimicrobial properties and can enhance immune function. It is known for its ability to fight infections and support respiratory health. You can have a clove or two of garlic as it is, or include it in the dishes you eat throughout the day. 


Yogurt contains probiotics that support gut health and aid digestion. It also provides essential nutrients like protein and calcium. So, eating a bowl of dahi or raita, or even cooking up a kadhi every week during monsoon can help your immunity along. 

Lentils And Legumes

Lentils and legumes are excellent sources of plant-based proteins, fiber, and essential nutrients. They provide sustained energy and help support overall health. So, indulge in dal, dal parathas, and other dal dishes without fail during monsoon. 

Seasonal Vegetables

Opt for locally available seasonal fruits and vegetables during the monsoon. These include fruits like pomegranates, apples, plums, and vegetables like bitter gourd, ridge gourd, and snake gourd. They offer a variety of nutrients and are more likely to be fresh and readily available. 

Nuts And Seeds

Almonds, walnuts, flaxseeds, and chia seeds are nutrient-dense foods that provide healthy fats, fiber, and essential vitamins and minerals. They contribute to overall wellbeing. If you don’t want to eat these raw every day, you can also make salads and smoothies with them apart from dishes like dry fruits laddoos. 

Clean Water  

Remember to stay adequately hydrated during the monsoon. Drink purified water, herbal teas, and soups to maintain hydration levels. Ensure that the water you are using is clean or boiled to prevent waterborne diseases.