Monsoon diet: Eat right with these 3 immunity-boosting foods

Attributable to Dr Rohini Patil, Nutritionist

As the monsoon season approaches, it’s essential to fortify your immune system to fend off seasonal illnesses. Incorporating immune-boosting foods into your diet can provide a natural defense against infections. Let’s explore three powerful monsoon superfoods that can enhance your immune response. Get ready to revitalize your health this rainy season!

·         Almonds: Almonds are a nutrient-dense powerhouse that offers a wide range of health benefits, making them an excellent choice for boosting immunity during the monsoon season. Almonds are rich in vitamin E, which supports the proper functioning of the immune system.[1] They also contain minerals like zinc, which are crucial for immune cell development and function. The antioxidants in almonds help neutralize harmful free radicals, reducing oxidative stress and supporting immune health. They contain dietary fibre that nourishes beneficial gut bacteria, which play a key role in strengthening the immune system.[2] You can snack on a handful of almonds daily or use them as a topping in yogurt, smoothies, salads, or desserts. You can also enjoy almond butter as a healthy spread option.

·         Turmeric: Turmeric is a must-have during the monsoon due to its potent antioxidant and anti-inflammatory properties. This vibrant yellow spice contains curcumin, a compound with numerous health benefits. Curcumin activates various immune cells, helping to strengthen the body’s defense mechanism against infections.[3] Turmeric’s anti-inflammatory properties can alleviate inflammation associated with monsoon-related ailments such as colds, coughs, and sore throats.[4] You can add turmeric powder to warm milk or incorporate it into curries, soups, stews, and even smoothies for an immunity-boosting twist.

·         Citrus Fruits: Citrus fruits like oranges, lemons, amla (Indian gooseberry), guava, and grapefruits are packed with essential vitamins and minerals, making them ideal for monsoon consumption.[5] They are rich in vitamin C, a powerful antioxidant that plays a vital role in immune health. Vitamin C supports the production and function of immune cells, including white blood cells that fight off infections.[6] Regular consumption of vitamin C-rich foods can help reduce the duration and intensity of monsoon-related ailments. They also combat oxidative stress caused by free radicals, promoting overall health and immunity.[7] You can enjoy citrus fruits as a refreshing snack, squeeze fresh juice, or incorporate them into salads and smoothies to infuse your diet with a burst of vitamin C.

With the arrival of the monsoon, prioritize your health by incorporating these immune-boosting foods into your diet. Turmeric, citrus fruits, and almonds can provide the essential nutrients, antioxidants, and anti-inflammatory properties needed to fortify your immune system and keep seasonal illnesses at bay. So, embrace these monsoon superfoods and make your health a top priority this rainy season!

[1] https://pubmed.ncbi.nlm.nih.gov/26773784/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146189/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/
[4] https://www.ncbi.nlm.nih.gov/books/NBK92752/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/