Monsoon Meals: What You Should EAT and What You Should Avoid In MONSOONS

The transition from a very hot season to a lovely and cooling rainy season is undoubtedly calming. However, monsoon also bring their fair share of health issues if not addressed on time. During this season, we are susceptible to a wide range of health conditions, including food poisoning, diarrhea, infections, and flu, among others. Due to this weather transition, the immunity usually is affected and therefore healthy eating can keep us at bay from these diseases.

Dr. Eileen Canday, Head of Department, Nutrition & Dietetics, Sir HN Reliance Foundation Hospital shares certain foods one should frequently include in their diet during monsoons:

1. Turmeric
   Curcumin found in turmeric provides anti-bacterial properties which fight against common bacterial infections which are easily acquired in monsoon.
2. Fermented foods
   Foods like curd, masala buttermilk, and pickled vegetables help in the intake of probiotics in the diet which aiding in protection of gut health.
3. Fruits and vegetables
   Locally grown fruits like berries, apricots, papaya and vegetables like pumpkin, gourds, beans help to increase vitamin and mineral intake such as vitamin A, vitamin C and potassium aiding in good immunity.
4. Spices
   Indian masala teas made with fresh spices like ginger, clove, cinnamon, cardamom, tulsi leaves, and dried black pepper are soothing to the gut helping in digestion.
5. Nuts and Seeds
   Foods like walnuts and flaxseeds contain healthy fats like omega 3 which are anti-inflammatory helping us to combat infections.

Foods to avoid:

1. Fried foods
   Monsoons and food, especially everything fried and crispy, including pakoras, samosas, are connected by a tempting string. Your favorite fried foods may make you feel blissful in your mouth, but their excess consumption may also cause bloating and indigestion.
2. Green leafy vegetables
   One has to be careful while buying vegetables from local markets. Green leafy vegetables should be cleaned thoroughly since the chances of worm infestation is the highest in this season.
3. Undercooked foods
   Food products like undercooked eggs, chicken or meat, over the counter or on open street foods may be contaminated and therefore should be avoided to keep infections at bay. Contamination of drinking water is common in monsoon hence boiled or
   

   filtered water

   for drinking and food preparations is crucial to avoid any infections.

Having a balanced diet consisting of whole grains, fresh vegetables, fruits, nuts and oilseeds, milk and milk products, poultry, fish prepared in hygienically will ensure the body obtains all essential nutrients. One may not drink enough water due to the lack of thirst sensation but it is essential for optimum health.