9 fruits and veggies that help increase immunity in monsoon season | The Times of India (2024)

A healthy diet is essential to maintaining good health, particularly during the monsoon season, when many people tend to become ill with various bacterial infections. As a result, it is important to consume a variety of fruits and vegetables during the monsoon season to maintain good health. There are a variety of fresh and seasonal fruits and vegetables available in the market that can aid in fighting infections and boosting immunity. This fresh produce has many health benefits, from weight loss to disease prevention, so, you should not miss out on them. Here are some fruits and vegetables that can help you stay healthy and boost your immunity this monsoon. (Images courtesy: Canva)

A plum-rich diet during the monsoon will boost your immunity and keep common ailments of this season at bay as they contain vitamin C and K, potassium, copper, and fibre. The monsoon season is a great time to eat plums, as they have powerful health benefits. Additionally, plums also help with constipation.

We all experience low haemoglobin levels at times. Among all monsoon vegetables, beetroot is the only vegetable that can help elevate haemoglobin levels. In addition to containing minerals such as manganese, fibre, vitamin C, potassium, and iron, the beetroot is an ideal food source for those who require higher levels of nutrients. In order to reap the most health benefits, consume it in the form of juice, soup, or salad on a regular basis to ensure increased circulation and blood pressure regulation. Due to its high immunity levels, beetroot is ideal for eating during the rainy season.

Jamun contains calcium, which is beneficial for controlling blood sugar levels. Plus, the fruit can also help with stomach problems that are common during the monsoon season. Additionally, these fruits increase blood circulation, liver function, and kidney function. Besides being high in vitamins C and fibre, Jamun also contains iron, which aids in strengthening the immune system.

A bottle gourd, sometimes referred to as lauki, is considered to be one of the healthiest vegetables around this time of year. As a result of fibre being readily absorbed into the body, it helps to keep the digestive tract healthy. It also contains a high amount of iron, as well as vitamins B and C, which are known to be powerful antioxidants. Furthermore, it is a low-calorie vegetable, making it a must-have for those who are working to watch their weight.

The monsoon season in India is ideal for lychee cultivation due to its high water content. This fruit juice can provide a remedy for ailments such as colds, acid reflux, and digestive problems. Lychee can also assist asthmatic individuals who have difficulty breathing during the rainy season. Moreover, lychees are well known as immune boosters for the human body.

The monsoon season is the ideal time to grow cucumbers even though they can be grown all year long. A cool climate and abundant rainwater contribute to the rapid growth of cucumber plants. To maintain a healthy immune system during the monsoon season, cucumbers provide much-needed hydration to the body. Cucumber is rich in potassium, manganese, copper, as well as vitamins A, B, C, and K.

Ginger has antibacterial, antiseptic, and anti-inflammatory properties. It is also rich in antioxidants and boosts the immune system. The use of this remedy in a household is for a variety of conditions, including colds and coughs, sore throats, and body aches. Aside from tea, you can add ginger to soups and curries and make Haldi Doodh by adding turmeric to milk.

Due to the cool nature of curd, many believe that it can be harmful to the body during the monsoon season. During the monsoon season, foods that are warm in nature (like turmeric milk) enhance immunity. Curd, however, contains 'good bacteria' which improve digestion, nutrient absorption, and gut immunity. During the rainy season, diarrhoea and food poisoning are common complaints caused by curd because it soothes stomach infections.

Any season is the right time to munch on dates, almonds, walnuts, and cashews. Vitamins and minerals abound in these nuts, making them an excellent addition to the diet during the monsoon season. Your immunity is strengthened by these food items, which are rich in both riboflavin and niacin. Their antioxidant properties keep your cells healthy; making them an ideal snack during monsoons.

By Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert