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Dietitian Anita Jatana compiles a list to help you get through the season disease-free.

Monsoon foods - nutrition nuggets

Opt for whole vegetables where you peel off the outer skin. Have fibre-rich ones like bottle, bitter, ash and ridge gourd, cluster beans, yam, ivy gourd, carrots, green peas, broccoli and pulses. (Representational) 

The monsoon season is here, bringing with it the perfect excuse to indulge in hot, spicy and comforting foods. However, it’s essential to be mindful because the environment is conducive for water-borne and airborne diseases.

Our metabolism dips, increasing our chances of communicable diseases due to lowered vitality. Moreover there is an increased energy demand, which leads to excess food intake and craving. Here are some recommendations for making it through the season disease-free.


Your diet should be rich in vitamin C, antioxidants and soluble fibres. Be it rice, dal, chapattis or vegetables, everything should be had fresh. Foods should be consumed preferably within the first hour of cooking.

1) Whole vegetables: Opt for whole vegetables where you peel off the outer skin. Have fibre-rich ones like bottle, bitter, ash and ridge gourd, cluster beans, yam, ivy gourd, carrots, green peas, broccoli and pulses. Other vegetable choices include cucumbers, tomatoes, beans, okra and radish. These are alkaline in nature and hence improve one’s immunity.

2) Soups: Warm and nourishing soups like chicken, vegetable and lentil soups are perfect for the rainy season. These are easy to digest and can help you maintain fluid balance. So go for sambar and rasam, which not only provide warmth but also boost your immune system, helping you fight off infections.

3) Herbal Teas: Drink herbal teas such as ginger, tulsi (holy basil) and peppermint to keep your body warm and hydrated. These teas also have medicinal properties that can help prevent common monsoon ailments.

4) Fruits: Eat seasonal fruits rich in antioxidants and vitamins but ensure they are washed and freshly cut. Avoid cut fruits and juices from street vendors to prevent contamination. Do not leave cut fruits in the fridge either as some bacteria can multiply in colder temperatures.

Pomegranate prevents common cold and the flu. It is full of antioxidants, has anti-inflammatory effects and manages blood pressure as well. Due to their high vitamin, iron, magnesium, fibre, calcium, and other nutrient content, plums are regarded as one of the best monsoon fruits as they can manage diarrhoea.

Consume raisins, honey and dates so that you get the energy and fructose from dry fruits that also give you a sense of satiety.

5) Proteins: Ensure your meals include adequate proteins from sources such as pulses, pasteurized and boiled milk and well-cooked eggs. These are essential for maintaining good health and strengthening the immune system.


1) Street Food: Avoid eating street food, especially items like paani puri, bhel puri and other chaat items. These foods can be risky due to potential exposure to unhygienic conditions and contaminated water. If you must indulge, opt for freshly cooked food items and avoid all raw foods.

2) Under-cooked meats, fish and eggs: Avoid eating undercooked meat, seafood and eggs, as they may contain harmful bacteria.

3) Salads should be avoided unless they are steamed well.

Above all, stay hydrated. Carry your bottle of water while travelling or opt for bottled water. You can also include home-made lemon juice, buttermilk and coconut water in your diet.


2 thought on “Monsoon foods: Which ones should you eat and which ones should you avoid?”
  1. Wonderful web site Lots of useful info here Im sending it to a few friends ans additionally sharing in delicious And obviously thanks to your effort

  2. Fantastic site Lots of helpful information here I am sending it to some friends ans additionally sharing in delicious And of course thanks for your effort

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