According to the Indian Council of Medical Research (ICMR), a staggering 56.4 per cent of India’s total disease burden can be traced back to unhealthy diets. This highlights the urgent need to shift towards immunity-boosting, seasonal, and gut-friendly foods, especially during vulnerable seasons like the monsoon.

During this season, it is highly recommended that your taste buds take a back seat and a healthy diet that replenishes your WBCs comes to the forefront. Boost your immunity, digestion, and even weight loss this monsoon with our comprehensive guide on the best foods to eat during this season.

Related article: Foods To Boost Your Immunity This Monsoon

Get Those Much-Needed Nutrients With Seasonal Fruits (Jamun, Litchi & Pears)

• Jamun (Indian Blackberry): Rich in antioxidants and Vitamin C, jamun helps fight infections and purifies blood. Lesser known is the benefit of jamun seed powder, which helps regulate blood sugar and improves insulin sensitivity, making it great for a no-sugar diet. 
• Litchi for Weight Loss: This juicy fruit contains oligonol, an antioxidant known to reduce belly fat and improve blood circulation. One cup of litchi contains just 125 calories and is high in vitamin C, potassium, and water content, aiding hydration and metabolism.
• Pears: Packed with soluble fibre and vitamin C, pears promote digestion and boost immunity. Their low glycemic index also makes them ideal for weight loss.

Monsoon Superstars: Load Up On Those Iron-Rich Greens

• Bitter Gourd (Karela): Often underrated, this iron-packed veggie has antiviral and antibacterial properties that make it excellent for preventing seasonal infections. It's also great for blood purification and regulating sugar levels, which complements a no-sugar diet.
• Bottle Gourd (Lauki): With over 96% water content, lauki cools the digestive system and is incredibly light on the stomach. Its fibre-rich profile aids detoxification and weight loss, especially when taken as an early morning juice.
• Fenugreek Leaves (Methi): A monsoon must-have, methi is loaded with iron, fibre, and Vitamin K. It aids in digestion, helps reduce inflammation, and is particularly helpful in preventing stomach infections—a common monsoon woe. A bowl of warm methi dal or methi paratha can be both comforting and healing.

Related article: Healthy Monsoon Snack: Chana Dal Kebabs

Best Immunity Boosters? Your Kitchen Has Them All

• Turmeric contains curcumin, a potent anti-inflammatory compound that improves immune response. Add a pinch of black pepper for better absorption.
• Ginger aids digestion and fights respiratory infections. Sip some warm ginger tea to help curb nausea and boost immunity.
• Garlic has natural antiviral and antibacterial properties. Its daily intake can reduce the severity of colds and flu by 63%, according to a study in Clinical Nutrition (2014).

Why Probiotic Yoghurt Should Be Your Monsoon BFF?

Monsoon weather invites water contamination, which increases the risk of stomach infections. Including probiotic yoghurt in your healthy diet can help maintain gut flora, reducing the chances of stomach infections. A study published in Nutrition Reviews (2016) found that probiotics reduce the duration of infections by 1.89 days on average. Probiotic yoghurt also enhances the absorption of nutrients like iron and calcium.

Related article: 7 Simple Solutions to Improve Gut Health in Monsoon

Trust Warm Sips To Keep The Cold & Cough Away

Herbal Teas for Lung Support & Immunity: Teas infused with tulsi, mulethi, ginger, cinnamon, or clove contain powerful anti-inflammatory and antimicrobial compounds. These herbs help clear mucus, ease congestion, and promote better airflow.

Warm Fluids to Soothe and Heal: Drinking warm liquids such as warm water with honey and lemon throughout the day helps maintain optimal hydration and keeps the throat and respiratory tract moist, preventing irritation from dry coughs or airborne allergens. They also help in stimulating digestive enzymes, ensuring your gut health, which houses over 70% of your immune cells.

Related article: 8 Common Monsoon Illnesses in India: Symptoms, Prevention, and When to Get Tested

Forget complicated plans, embrace the monsoon's bounty! Let nature's pharmacy guide your plate with iron-packed greens, nutrient-kissed fruits, and gut-loving probiotics. As rain falls, savour ginger's warmth, add juicy pears to your salad, and let your food be your ultimate shield against illness, the truly natural way.

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