Healthy Nutrition in the Monsoon Season

Everyone looks forward to the monsoon season to get relief from the scorching heat of the summers.

Monsoons are known to bring along with it reduced immunity and digestive capability which makes us

susceptible to diseases associated with this season. It is time for us to keep our body resistant

against diseases by boosting our immunity and taking precautions against contracting monsoon

related ailments such as malaria, jaundice, indigestion, diarrhoea and other water borne diseases.

Here are some precautions and diet modifications which should be followed during the

monsoons:

• Wash all fruits and vegetables thoroughly, particularly leafy vegetables & cauliflower. It is

better to opt for non-leafy vegetables such as gourd vegetables like snake gourd(pawal),

bottle gourd(dudhi),apple gourd( tinda), bitter gourd(karela) ,cluster beans, french beans,

yam etc.

• It is advisable to have cooked food rather than food in raw form and steam veggies and

sprouts well before consuming them.

• Opt for seasonal fruits like mangoes, bananas, apples, litchees, cherries and pomeogranates

as the non seasonal ones may be infested with worms.

• Do not eat when not hungry .Eat in moderation as the body finds it harder to digest food

during the monsoon.

• Drink warm beverages like soups and herbal teas; add mint, basil or ginger to tea to get relief

from cold and phlegm.

• Choose food items like corn, chickpeas, oats and gram flour which are drying in nature.

Moong dal is easy to digest and should be the dal of choice for the season.

• Garlic, pepper, ginger, asafoetida (hing), jeera powder, turmeric, basil and coriander should

be used in cooking as they help enhance digestion and improve immunity.

• Non-vegetarians should opt for lighter preparations like soups, stews, tandoori and grilled

rather than heavy curries

• Avoid excess salt in the diet to prevent water retention and bloating. Go slow on pickles,

papads, chutneys and packaged and canned foods.

• Stick to freshly cooked food, but if you prefer to store cooked food in the fridge, heat it well

before eating.

• Drink only boiled and filtered water, and make sure that it is consumed within 24 hours of

boiling. Drink adequate water as it helps to maintain hydration and flushes all the toxins

including germs and bacteria away.

• Avoid eating chaats, fried items such as pakoras, pre-cut fruits and juices from roadside

vendors. When eating out, choose restaurants that conform to basic standards of quality and

hygiene, in order to avoid contracting serious infections such as viral fever, diarrhoea and

other water borne diseases.

• Use mosquito repellants, creams and nets if you live in mosquito-prone areas or places with

stagnant water.

• Do not allow your children to play in puddles as leptospirosis in the monsoons is a major

threat. Wash and dry feet well with a soft, dry cloth when you return home.

Wish you a healthy and safe Monsoon !