The monsoon season is here, and finally, we got some relief from the unbearable heat but, the struggle is not over yet. Well, monsoon is a suitable season for micro-bacterial growth and this can cause immunity disease very easily. Thus, becomes necessary to be cautious while making food choices and take care of yourself while eating and drinking anything.
Let us discuss few healthy beverages, foods that you must avoid, and healthy food to eat in rainy season. This article will help you get a better understanding of safe and healthy eating habits during the monsoon.
Fruits to eat in the rainy season
Lichi – These are high in dietary fiber, packed with vitamin c, vitamin B-complex, phytonutrient flavonoids, and a high amount of antioxidants.
It has high levels of potassium which helps to maintain your sodium naturally. Also, lichees are rich in minerals like folate, copper, iron, manganese, and magnesium.
Lichi is a vital fruit that will help you control blood pressure, aging, stroke, and heart attack during monsoon season.
Jamun – Jamuns are packed with, vitamin-c, vitamin-a, iron, potassium. This sweet fruit with an astringent aftertaste can help you treat diabetes, makes your skin glowing, increase your hemoglobin count, improves your teeth, and strengthen your gums.
Jamuns are also helpful in weight loss, as Jamun helps to improve your digestion and metabolism levels.
Pears – This green, sweet bell-shaped fruit has some vital nutrients in it like, vitamin-c, vitamin-k, potassium, copper, and lots of dietary fiber which you must start adding to your monsoon diet for better gut health.
Pears can also improve your digestion, lower the risk of cancer, heart attack, as well as diabetes.
Vegetables to eat in the rainy season
Bottle Gourd – Indians also call this vegetable, Lauki, Dudhi, or Gihiya. This superfood vegetable will help your fight kidney stones, high blood pressure & weight loss, because it is rich in nutrients such as riboflavin, zinc, iron, magnesium, etc.
It also has anti-oxidation properties along with vitamin b and c, which support your hair, nails, and skin health.
Also, bottle gourd has 96 percent water content and is high in potassium and sodium, this can help your body stay hydrated with a cooling effect on your stomach and cure urinary tract disorders.
Bitter Gourd – Bitter is better during monsoons because the enzymes present inside such vegetables can help you kill any micro-bacterial growth in your stomach.
Also, known as Karela in India, we can use bitter gourd for micro-nutrients like vitamin a, vitamin c, folate, iron, potassium, and zinc. Some of its power-packed health benefits are, enhanced vision, reduction in high blood sugar levels consists cancer-fighting properties, and reduces high cholesterol levels.
This gourd vegetable also consists of high dietary fiber, which helps you fulfill 8% of your daily fiber needs. Plus, it is a good source of powerful anti-oxidants like, catechin, gallic acid, epicatechin, and chlorogenic acid that protects you against cellular damage.
Elephant Foot Yam – Packed with anti-coagulant and anti-inflammatory properties, Elephant Foot Yam is an underrated vegetable.
Also, known as Jimikand in local Indian cuisine, it consists of high micro-nutrients like zinc, phosphorous, potassium, vitamin b6, calcium, vitamin a, vitamin k, and vitamin d.
Jimikand has many health benefits like it helps to lower your cholesterol, can prevent cancer, control diabetes, and it also acts as a natural potent detoxifier that helps to boost immunity.
Plus, it can help women facing hormonal problems balance their estrogen levels and relieve premenstrual syndrome including, severe abdominal pain or cramps.
Healthy Food to Eat in Rainy Season – Recipe Ideas
1. Grilled Corn
3. Baked Yam Fries
4. Curd or Yogurt with Fruits
What You Must Eat During Monsoon Season
1. Must eat more probiotics foods like yogurt and curd, it avoids any possibility of bad bacteria entering the body.
2. Herbal tea or ‘Kadha’, prepared from ingredients like ginger, tulsi, mulethi, and few medicinal spices like cloves, bay leaves, black pepper, cinnamon, and black cardamom, will help you protect your throat from any seasonal flu.
3. Eating regional, local and seasonal, is best during the monsoon season.
4. Eating small amounts of Garlic and Fresh Tumeric daily can help you boost your immunity and help you protect from Viral Fever.
What to Avoid Eating During Monsoon Season?
It is easy to get water-borne or food-borne diseases during monsoon if the food you eat is prone to bacterial or mucus growth. Such foods can affect your digestive system badly and make Constipation or Diarrhea an easy catch for you.
Therefore, during the monsoon season, you need to take a little extra while making food choices for yourself and your family. Here are few points you must follow:
Avoid eating raw- Pre-cut raw fruits, vegetables, sprouts, or microgreens, can easily grow bacteria on them. Hence, it is advised to either wash, cut, and consume your fruits and vegetables quickly or steam them for 5 minutes before eating.
Avoid eating excess salt- There is already a lot of moisture in the air, and eating more salt will get you bloating. Eating excess salt can increase your blood pressure which can be harmful to your brain and other organs.
Fruits and Vegetables to avoid during monsoon- Do not eat Eggplants, Tomatoes, Bell peppers, Green Leafy Vegetables, or Cruciferous Vegetables. Also, avoid eating high water-rich fruits like watermelon and musk melon.
Avoid Eating Packed or Fried Street Food- Junk food, pre-cooked foods, pre-cut fruits or veggies, that have been kept outside for prolonged hours, especially on the streets, can give you Food Poisoning or Diarrhea.
The Bottom Line
All these healthy diet tips with regular consultation with your doctor or professional health care expert will be very helpful for you during the monsoon season, in order to stay healthy and safe.