This monsoon, keep your health in check with these foods

The monsoon season not only brings a well-deserved respite from the sweltering heat, but also brings a series of health problems. Seasonal colds, flu, typhoid, and mosquito-borne diseases like malaria, dengue, and stomach infections are very common this season.

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“Strengthening the immune system is the key to building resistance and fighting infection. Practicing mindful eating behaviors, choosing seasonal foods, staying physically active and being positive is the best way to maintain healthy status,” said Deepti Khatuja, Chief Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon.

From probiotics to fruitsshe suggested including certain foods – which help boost immunity – in the diet during the rainy season.

First, she recommended plenty of liquids such as hot concoctions, herbal teas, broths and soups. Speaking about the importance of fluids this season, she said: “These drinks rehydrate, maintain electrolyte balance, detoxify the system and are essential for building a strong immune system.

According to her, the seasonal addition fruits such as jamun, pears, plums, cherries, peaches, papaya, apples, and pomegranates meet growing needs for nutrients like vitamins A, C, antioxidants, and fiber.

Khatuja suggested adding lots of different gourds (gourd, bitter gourd, butternut gourd, ridge gourd, snake gourd) and other vegetables including cucumbers, tomatoes, beans, okra and radish liberally to your usual diet. They help promote good gut health and immune activity, the expert said.

Spices and herbs including turmeric, Ginger, garlic, pepper, cinnamon, cardamom and nutmeg are endowed with anti-inflammatory, antifungal, antiviral, antimicrobial, antibacterial and immune system stimulating activities. “They work incredibly well to support the immune system by regulating immune cells like T cells that help the body defend against pathogens. Add these spices liberally to your regular cooking in this weather and boost your overall health,” she said.

In addition, she highlighted the inclusion of nuts and seeds, which are packed with protein, healthy fats, vitamins, minerals and antioxidants.

“Probiotics are full of good bacteria that work on our digestive system and boost our immunity. Include yogurt, buttermilk, cheese kefir, kombucha and soy,” she said.

Dietitian Manpreet also shared a list of foodstuffs which should be consumed this season to boost immunity. “According to Ayurveda, with the change of seasons, we must change our diet,” she wrote in an Instagram post. She suggested eating foods such as – nachni, ginger, boiled peanuts, Jamun, root vegetables (suran, arbi), mushrooms, probiotics and fermented foods, legumes, rajgira (amaranth flour) and corn.

“Avoid street foods like pre-cut fruits, fried foods, junk food or any other street foods as there is a major possibility of food contamination which causes diseases of the gastrointestinal tract,” Khatuja added.

She also suggested avoiding eating raw salads and steaming them before eating during the rainy season as they are more likely to catch infections which can affect the body. immune system. Meat and seafood should also be avoided during the monsoon season, as the risks of waterborne diseases and food poisoning are high, the expert said.

“Nutrition and immunity depend on the food you eat. Therefore, we must be aware of what we eat. While eating healthy and maintaining hygiene can greatly contribute to your safety during the rainy season, you cannot completely avoid disease. Monsoons, coupled with the current COVID scenario, may pose bigger problems. We must therefore take additional measures to protect our health and prepare for any adversity,” she added.

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