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Healthy Food to Eat in Rainy Season

The monsoon has arrived, providing refreshing break from the severe summer heat. We must keep in mind, though, that the monsoon also brings a number of health problems with it.

It is crucial to exercise extra caution when it comes to our diet and beverage choices during the rainy season because it has an impact on our body’s immune system. So let’s talk about healthy food to eat in rainy season to take advantage of this season’s bloom.

One of the main ways several frequent monsoon infections enter our bodies is because of the weakened immune system. The secret to good health is a balanced diet. Here are some wise suggestions for eating well during the monsoon.

Ritucharya, according to the holistic science of Ayurveda, is the idea of eating balanced meals in accordance with the seasons. It acclimates the immune system and mind to the necessities of the season.

This behavior is thought to be beneficial and effective for preventing illnesses, especially during seasonal change. Therefore, it is crucial to adhere to a Ritucharya diet that stresses avoiding some foods while allowing others to be included to the diet in order to remain disease-free.

Healthy Food to Eat in Rainy Season

  • Probiotics and Fermented Foods
  • Nuts and Dry Fruits
  • Ginger
  • Spinach
  • Garlic
  • Lemon
  • Turmeric
  • Indian Masala Chai
  • Bitter Gourd
  • Soup
  • Sprouts
  • Fruits

Probiotics and Fermented Foods

To maintain a healthy intestinal bacteria, increase your intake of probiotics and fermented foods like yoghurt, buttermilk, and pickled vegetables.

The beneficial bacteria that live in our intestines and guts are known as probiotics.

These microorganisms can assist in preventing both harmful and disease-fighting pathogens from proliferating in our bodies.

Nuts and Dry Fruits

No of the season, it is a good idea to snack on dates, almonds, and walnuts. However, these nuts are excellent additions to your monsoon diet because they are high in vitamins and minerals.

These foods, which are abundant in riboflavin, niacin, and vitamin E, support the health of your immune system.

Additionally, vitamin E is a potent antioxidant that supports the health of your cells.

If you’re considering bingeing, swap out processed foods for nuts, seeds, and dried fruits to complete your nutrition and enjoy the benefits of immunity.


With antibacterial, antiseptic, anti-inflammatory, and antimicrobial qualities, ginger is a fantastic herb. Antioxidants are also abundant in it.

It makes sense that it is a staple in every household and a go-to treatment for ailments including a cold or cough, a sore throat, and body aches.

Your immune system can benefit from ginger as well. You may make ginger tea by steeping it in water, add it to soups and stews, or combine it with milk and turmeric to make a calming Haldi doodh.


As a superfood, spinach is. It is a good source of beta carotene, folic acid, fiber, and vitamins A, E, and C.

All of these vitamins, minerals, and antioxidants provide your body the tools it needs to function properly, boost your immune system, and get you ready for the monsoon season.

Although there are a lot of sources that advise against eating leafy vegetables during the monsoon because of the mud and grime that sticks to them, you can always make sure to wash them thoroughly before cooking.


Garlic, also known as the “stinking rose,” has several health advantages. It strengthens your immune system while battling germs that cause the common cold and flu.

According to studies, consuming garlic on a regular basis increases the amount of T-Cells in the blood, thereby assisting in your body’s Defence against viral infections like the common cold and flu.

Whole garlic contains a substance called alliin. The most potent component of garlic, allicin, is created when raw garlic is crushed or bit into.

These substances are brimming with therapeutic qualities and are thought to boost your body’s reaction to combating sickness. The best advantages of garlic come from consuming it raw.


Lemon is a natural source of vitamin C and boosts immunity, which is what the world needs right now.

Along with many other beneficial effects for your health, it fights infections, improves digestion, strengthens bones, and more.

Did you also know that lemon zest is just as healthy as lemon flesh? Lemon pulp and zest are a fantastic addition to your monsoon diet because they are packed with beneficial chemicals and flavonoids.

This tangy treat will look after your nutrition and immunity whether you sprinkle lemon juice over your food, add lemon zest to a recipe, or just sip a glass of lemonade.


Turmeric is beneficial for your health in all forms, whether you consume it as Haldi-Doodh at bedtime, use turmeric powder in regular dishes, or add freshly grated ginger and turmeric to your food.

It should be your go-to in all seasons, not just during the monsoon.

It has antibacterial, antimicrobial, antiviral, antifungal, anti-inflammatory, and antiseptic effects. It makes sense why turmeric is known as the “golden spice” of the kitchen.

It improves your general health in addition to boosting your natural immunity. Curcumin, the active component in turmeric, aids in our defense against disease and infection.

Indian Masala Chai

A natural immunity boosting drink is created when the ideal combination of herbs and spices, including dried black pepper, ginger, clove, cinnamon, cardamom, and tulsi leaves, is added to boiling water.

While peppercorns prevent and ease the symptoms of the common cold and flu, cardamom and cloves are useful against a variety of diseases.

Additionally, cinnamon has a wealth of therapeutic and anti inflammatory qualities. Therefore, even if you don’t drink tea, think of masala tea as a medicinal combination to prevent monsoon adverse effects.

Bitter Gourd

Bitter gourds are high in vitamin C and have antiviral properties, despite the fact that the mere mention of this vegetable can make you want to hide inside your closet.

Therefore, sample it the next time your mum makes it. It can be cooked, stewed with other seasonal vegetables, fried, or any of these methods.

Make sure to include it in your daily diet regardless of the form you prefer or dislike.


If you’re hungry, consider having a bowl of steaming hot soup rather than harmful roadside chaats.

Soups are satiating and nutrient-dense, easy to digest, and good for your stomach.

You may stay hydrated all day long with a bowl of chicken soup or veggie corn soup topped with ginger, garlic, and black pepper.


Sprouts are healthy for you year-round, but they’re especially beneficial during the monsoon.

Protein-rich sprouts are not only a nutritious breakfast or snack, but they also strengthen your immune system, enabling your body to fight off infections.


You should eat fruits like jamun and plums every day. Jamun juice contains bioactive phytochemicals that lower the incidence of liver disorders and has a sweet, slightly acidic flavor.

On the other hand, tart and sweet plums are a good source of vitamins, minerals, and antioxidants.

Foods to Avoid During Rainy Season

The danger of acquiring an infection during the monsoon season is increased by a number of poor dietary habits that one should try to avoid.

  • Eating Outside
  • Not Washing Vegetables
  • Limit Seafood
  • Avoid Eating Fried Foods

Eating Outside

Avoid dining at eateries and food stands since the monsoon season’s temperature is optimal for bacterial and fungal growth and increases the danger of food- and water-borne diseases.

Not Washing Vegetables

This time of year’s temperature and humidity are ideal for bacterial and fungal growth, particularly on green leafy crops. Therefore, it’s crucial to thoroughly wash these vegetables and cook them on a high heat before eating.

Limit Seafood

During this time of year, there is a considerable chance of water contamination, which makes fish and other seafood susceptible to infection. In light of this, it is advised to avoid consuming seafood during the monsoon.

Avoid Eating Fried Foods

It’s okay to occasionally indulge in fried meals like samosas or pakoras during this season in moderation, as eating too much of these items might cause indigestion, bloating, diarrheic, and other gastrointestinal problems. Additionally, take careful not to reuse cooked oil because it may be detrimental to your health.

Healthy Lifestyle Tips For Monsoon

  • Keep your home and neighborhood tidy.
  • Before and after eating, wash your hands with a hand soap.
  • Always bring hand sanitizer with you when you go outside.
  • Always wash fruits and vegetables in clean, filtered water before preparing them for consumption or eating them raw.
  • Last but not least, look after your digestive system. Your digestive tract may suffer from regular acidity, gas, bloating, etc. during the monsoon.
  • Your liver may be affected by some infections. During this time of year, you should stay away from fried foods and heavy, fatty cuisine.
  • If you believe you may have a stomach infection, call your doctor right once.


Always keep in mind that the food you eat affects both your nutrition and immunity. As a result, you should be aware of what you are consuming. Maintaining your immunity during this difficult epidemic is really important, so pay attention to your diet and safety as well.


The recommendations stated in this article are typical patient guidance, however as every patient is unique, you are urged to see your doctor if you have any questions before acting on this advice.

People May Ask

Q- Which fruit is good in rainy season in India?

A- In India, pears rule the monsoon fruit kingdom! It is juicy and can have a sweet or tart flavor depending on the kind. The fruit is beneficial for both weight loss and heart health.

Q- Do and don’ts in rainy season?

A- Avoid eating fast food, including pizza, pasta, and hamburgers. Under no circumstances should you dismiss your child’s fever, especially if it is accompanied by body aches. Don’t touch your face or eyes. Avoid wearing wet clothing and shoes, and keep kids from playing in the rain.

Q- Can we eat cucumber in monsoon?

A- Even though cucumbers are a very healthy meal, you need take extra precautions when eating them during the rainy season. Since cucumbers are typically consumed raw, more care must be taken when cleaning them.

Q- Should we eat banana in rainy season?

A- They are a good source of vitamins and minerals. Gastrointestinal infections are among the most prevalent monsoon illnesses, and bananas can help you avoid them by making digestion easier.

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