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Monsoon can’t mess up with your health if you consume these 5 foods daily

The monsoon season brings with it a whole lot of infections, but the right diet can help in boosting your immunity. Here’s all you need to know.
monsoon diet
Make sure to consume these fruits and veggies for your daily dose of immunity during the monsoon. Image courtesy: Shutterstock
Madhavi Karmokar Sharma Updated: 30 Oct 2023, 14:57 pm IST
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After resisting the scorching summer heat, we desperately await the monsoons to offer some respite in the form of heavy rains, bringing the high temperature down. But at the same time, monsoon is marked by low immunity, higher risk of infections and low digestive fire, as highlighted by Ayurveda. In a nutshell, the monsoon season increases the risk of contracting various ailments, as highlighted by the Food Safety and Standards Authority of India (FSSAI).Therefore, it is essential to eat right and choose food that is full of rich nutrients and strengthens immunity. 

Ayurveda also says that the monsoon season aggravates our vata dosha, which leads to anxiety, insomnia, joint pain, cold, flu and much more. Adding to this is the ongoing pandemic, due to which maintaining strong immunity has become a necessity. It is thus crucial to adopt certain diet changes to get better and stay healthy. In this context, we have curated a list of five low-calorie fruits and vegetables that can protect you from the monsoon woes by boosting your immunity levels


A great source of dietary fibre, jamun or black plums are considered a healthy snack for several health benefits. It contains iron and vitamin C to purify the blood and boost hemoglobin. It also has phosphorus, potassium and B6 to boost immunity levels. Moreover, it also helps to prevent heart conditions like hypertension, and is known to be beneficial in diabetes management.

monsoon diet
Jamuns are your nutrient rich ideal summer fruit. Image courtesy: Shutterstock

This is another great fruit with fibre and low calories. With the presence of vitamin A, B, C and carotene, peaches are highly beneficial for skin, teeth and your vision. Apart from this, peaches also contain zinc and ascorbic acid that can enhance your immunity. It is also considered effective for brain functionality, helps in digestion and can result in weight loss. 


Containing dietary fiber, potassium, copper, vitamin C and K, plums come from the peach family and can be highly effective in terms of boosting immunity levels and improving digestion. But it is always advised to be mindful, while buying this fruit. Check factors like softness and remember to store them in the refrigerator to keep its freshness intact. 

monsoon diet
You can have your plum cake and eat it too! Image courtesy: Shutterstock
Bottle gourd

Also called by three other names in India: ghia, lauki and dudhi, this low-calorie vegetable comes packed with potassium, phosphorus and magnesium. Popular for its digestive benefits, ghia can cure bronchial disorders and other ailments like cough and fever. It is also rich in both soluble and insoluble dietary fibers, and helps in maintaining a healthy digestive tract and keeping your stomach cool. It is also full of vitamin B and C and initiates antioxidative actions, keeping you protected against multiple diseases. 

Water spinach 

Although it is always better to avoid leafy greens during monsoons, water spinach is one exception that will only make you stronger. Known as kalmi saag, it’s a wild variety of spinach that grows during monsoons and is full of carotene and amino acids including polyphenol (an antioxidant), and minerals such as potassium, iron and magnesium. It is also used for vata-reducing therapy, making the humble vegetable a veritable superfood.

monsoon diet
Stay away from health issues with this monsoon diet. Image courtesy: Shutterstock

So, what are you waiting for? Monsoons are already here! Add these highly nutritious fruits and vegetables to your diet to ensure a healthy life now and beyond.

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About the Author

Madhavi Karmokar Sharma is a nutritionist & a certified diabetes educator. She is also the founder of Informed Health ...Read More

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