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Monsoon diet: Which foods should you avoid and which should you consume more of during the rainy season?

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The rainy season is a welcome relief after four months of scorching summer heat. While the monsoon brings relief from the heat, it also brings with it a number of health risks. This is because your immunity declines drastically during this time of year. As a result, infections, digestive problems, and allergies are common.

One of the main causes for this is the high humidity, which slows your digestion. Eating difficult-to-digest foods may be harmful to your health.

A well-balanced diet rich in seasonal foods is both nutritious and healthy. In ancient Ayurvedic teachings, this type of dietary pattern is known as ritucharya, or seasonal diet and behaviour. 

Ritucharya is believed to be very healthy and capable of preventing diseases if you stick to seasonally produced foods, especially during season changes. In this regard, the monsoon season is rich, with a large variety of vegetables and fruits available throughout the months. However, it has its own set of negatives, as this time of year is known for an increase in food poisoning, diarrhoea, and other ailments. 


Common dietary mistakes during the monsoon season

Instead of focusing entirely on what foods to avoid from your diet during the monsoon, you should concentrate on healthy habits that will protect your health and safety The following are some common dietary mistakes that people make during the monsoon season that should be avoided. 


1. Consuming fried foods

It's normal to eat fried foods like pakoras every now and then, but eating too much might cause indigestion, diarrhoea, and other problems. Also, don't reuse the oil you've already used for frying because it could be dangerous. 

2. Green leafy vegetables are not thoroughly cleaned

Many studies have shown that green leafy vegetables are the most susceptible to hosting a variety of bacteria and fungi, all of which thrive under monsoon conditions. It's critical to carefully wash these vegetables and cook them over high heat.

3. Eating meat and seafood

Because the monsoon season is when fish and seafood breed, it is ethical to avoid eating these things during this time. During the monsoon, the risk of waterborne infections and food poisoning is very high, therefore avoid seafood and animal products that could be carriers of infection.

4. Eating outside

During the monsoon, the temperature and moisture levels are ideal for bacterial and fungal growth, with the added risk of waterborne infections. So, no matter how much you want to eat out, especially street food, it's best to avoid it.


What foods should you eat during the rainy season?

During the monsoon season, include plenty of the following food types in your diet:

1. Fluids

It's just as important to drink plenty of safe, potable water as it is to eat warm, freshly made kadha, broths, and soups. These are hydrating as well as beneficial to your immune system.

2. Fruits

Consume more seasonal fruits such as pears, jamun, plums, cherries, lychee, peaches, and pomegranates for nutrients such as fibre, vitamin A and C, and antioxidants.

3. Nuts, seeds & dryfruits

Regardless of the season, it's always a good idea to munch on healthy edible seeds, almonds, and walnuts. These foods, on the other hand, are high in vitamins and minerals, making them ideal for your monsoon diet. These foods, which are high in riboflavin, niacin, and vitamin E, help to strengthen your immune system. Vitamin E is also a powerful antioxidant that promotes cell health.
If you're planning a binge, replace junk food with nuts, dry fruits, and seeds to round out your nutrients and boost your immunity.

4. Vegetables

Bottle gourds, bitter gourds, pointed gourds, ridge gourds, Indian squash, and other gourds are now in season. Include a variety of these vegetables in your diet on a regular basis.

5. Spices

Antibacterial, anti-inflammatory, and immune-boosting spices such as turmeric and ginger should be included in your diet. Simple home-cooked meals should be your emphasis in such weather.

6. Low sodium diet

Keep track of your daily salt intake because it helps your body retain water and contributes to high blood pressure. This is especially important for persons who already have cardiac problems. A low-sodium diet means avoiding junk food, salty chips, salted butter, cheese, pickles, and packaged meals, among other things. Fresh and frozen vegetables, baked potatoes, sweet potatoes, unsalted almonds, plain yoghurt, and other low-sodium natural sources should be substituted. 


Always keep in mind that the food you eat has an impact on your health and immunity. As a result, you should be mindful of what you consume. Maintaining your immunity is crucial during this challenging pandemic period, so keep an eye on your nutrition and safety.

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