We all associate the rainy season with certain flavors—perhaps the aroma of spicy rasam or the taste of crispy pakoras served with hot chai with friends!
India is a very fertile country. During the monsoon season, many fruits and vegetables from the rainy season grow, which has led to many regional dishes and eating habits.
To improve digestion and immunity during the rainy season, locally sourced foods are the best choices. The food we eat in the stormy season ought to comprise of fixings that ease processing and confer resistance as the stomach-related framework gets more vulnerable in the blustery season and the body is inclined to numerous sicknesses.
Here are a few fixings to add to your stormy season food list-
1. Jaggery
Jaggery is known to provide energy and heat. Additionally, jaggery is a healthy alternative to refined sugar, which lacks nutrients, due to its high mineral and vitamin content. Jaggery, according to research published in the Journal of Pharmacognosy and Phytochemistry, aids in liver cleansing, reduces stress, and also has anti-toxic properties. Jaggery is referred to as "medicinal sugar" in Ayurveda.
2. Honey
Honey has antibacterial, antiviral, antifungal, and antioxidant properties, according to research. Honey is a healthy food to eat during the rainy season because it may also help with digestion. Tea and herbal drinks can be sweetened with it naturally.
3. Ginger
In Ayurveda, ginger is considered a universal remedy. According to research, it contains numerous compounds that, among other things, have anti-arthritis, anti-inflammatory, anti-diabetic, antibacterial, and antifungal properties. Additionally, ginger is known to aid digestion.
Also read about ginger, an all-purpose medicine.
4. Dal Moong
Green gram, or moong dal, is packed with protein and has antibacterial properties. According to studies, it protects against a variety of diseases and has a high antioxidant potential because it has antibacterial properties.
5. Herbs
Coriander and other herbs with antioxidant and antibacterial properties protect against a wide range of illnesses. Due to their numerous cardiovascular benefits, studies label them as functional foods. During the rainy season, including them in your diet not only enhances their flavor but also improves your health.
6. Spices
Indian cuisine relies heavily on spices. In fact, for the monsoon season, many spices like cumin, black pepper, pippali, and others are essential. Black pepper, according to research, aids in digestion and has antioxidant, antifungal, and antimicrobial properties.
7. Soups
Another must-have item on your rainy season food list is soup. In fact, during the rainy season, Ayurveda advises soup consumption. One of the best healthy foods for the rainy season is lentil soup, which is known to help with digestion.
8. Cereals
According to the seasonal diet, or Ritucharya, of Ayurveda, rice, old barley, and wheat are easy to digest and part of a healthy diet that is recommended during the monsoon season.
In addition, nuts, probiotics like buttermilk for improved gut health, and seasonal fruits and vegetables are consumed. Walnuts, in particular, contain omega-3 fatty acids that are beneficial to the brain. Jamun, pomegranates, guava, and gourds are examples of seasonal fruits and vegetables. Jamun, also known as the black plum, is an excellent source of vitamins, antioxidants, and iron, making it an ideal healthy food to consume during the rainy season.
1. Soups and Broths
One of the best ways to warm up during the rainy season is with a hot bowl of soup. Whether it’s a clear broth with vegetables or a creamy chicken soup, these dishes are comforting and nutritious. They are easy to digest and can help keep you hydrated. Adding ingredients like garlic, ginger, and black pepper can enhance flavor while providing additional health benefits.
2. Fruits
Seasonal fruits are essential during monsoons. Options like apples, pears, jamun, plums, and pomegranates are rich in vitamins, minerals, and antioxidants, boosting your immune system and aiding digestion. Eating fruits with lower water content can also help reduce the risk of waterborne illnesses. Ensure these fruits are washed and consumed freshly cut.
3. Vegetables
Monsoon is the perfect time to enjoy a variety of fresh vegetables. Gourds like bottle gourd, bitter gourd, and ridge gourd, along with tomatoes, okra, and cucumbers, are plentiful during this season. These veggies can be included in stir-fries, curries, or simply steamed. Including herbs like turmeric and neem can further enhance their health benefits.
4. Spices and Herbs
Incorporating spices such as turmeric, ginger, garlic, and black pepper into your meals can help bolster your immune system. These ingredients have anti-inflammatory and antimicrobial properties, making them ideal for combating seasonal illnesses.
During the rainy season, the combination of high humidity, cooler temperatures, and increased risk of infections means that the foods you choose can greatly impact your health. Eating the right foods helps boost immunity, improve digestion, and avoid diseases common during this time, like cold and flu.
Foods to Include in Your Monsoon Diet:
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Fruits: Monsoon is a great time to enjoy fruits that provide essential vitamins and antioxidants. Fruits like pomegranates, apples, pears, plums, papaya, and cherries are rich in vitamins C and A, both of which support the immune system.
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Leafy Greens & Vegetables: Despite concerns about washing leafy vegetables well, they can be a great addition to your diet. Spinach, bitter gourd, bottle gourd, and ridge gourd are all nutritious options that boost your immune system and gut health.
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Garlic: Known for its powerful medicinal properties, garlic is an excellent way to ward off infections. It contains allicin, which boosts the body’s T-cell count, helping protect against viruses.
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Spices: Spices like ginger, turmeric, cardamom, cloves, and cinnamon are packed with anti-inflammatory and antimicrobial properties. These spices help fight infections and improve digestion, both of which are essential during the monsoon.
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Nuts and Dry Fruits: Rich in essential vitamins, minerals, and antioxidants, almonds, walnuts, and dates help strengthen your immunity and keep your body nourished during the season.
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Herbal Teas: Masala chai made with spices like cinnamon, cardamom, and clove helps boost immunity and prevent colds and flu.. Similarly, herbal teas with ginger and turmeric are soothing and beneficial for overall health during the rainy season.
Foods to Avoid During the Monsoon:
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Fried Foods: The rainy season often triggers cravings for fried foods like pakoras and samosas. However, these can lead to bloating and digestive problems due to slower metabolism during the rains.
