The Right Way to Eat Fruits & Vegetables During the Rainy Season

Top Fruits & Vegetables to Eat in the Rainy Season | Monsoon Immunity Guide

“Let food be thy medicine and medicine be thy food.” — Hippocrates

We welcome the monsoon once the sun starts to hide and the air smells nice. With the pleasant rains, also come infections such as colds, coughs, stomach ailments and diseases from water. Immune response and our food digestion are put to the test when we are in this season. One of the best things we can do for ourselves is to prioritize eating healthy fruits and vegetables. Discover how to pick healthy foods during the rainy season. 

Say No to Raw 

In monsoon, high levels of humidity in the air help bacteria, fungi and parasites thrive. If raw, fruits and vegetables could contain infected microbes that bring infections, diarrhea and even food poisoning. Don’t eat raw salads, sprouts or leaves from uncooked vegetables. You can steam, sauté or cook your vegetables lightly so they are safer and easier on your digestion. 

Pro Tip: Your food won’t be completely devoid of nutrients after you cook it. Cooking vegetables can make certain vitamins, such as beta-carotene and lycopene, easier to absorb. Eating warming foods when the weather is cold and wet keeps your system balanced. 

Four Ways to Enjoy Cooking during Monsoons 

• Steaming: Benefits both your health and your digestion. Ideal for gently cooking kale, spinach or carrots. 

• Sautéing: By using a little oil and spices such as turmeric and pepper, you can both increase your meal’s taste and make it easiest for your gut to digest. 

• Boiling: It is perfect for making soups, stews and curries with monsoon vegetables. 

• Avoid frying food: This can cause bloating, difficulty in digesting and weakened immunity in monsoon. 

What Fruits Should You Eat During the Rainy Season

Some foods ferment fast and can grow mold. Go for fruits that have plenty of vitamin C and antioxidants and aren’t too tough to digest. 

1. Apple

   1. Includes both soluble fiber and antioxidants. 

   2. Keeps your digestive system performing strongly and aids in immunity. 
      

2. Kiwi 

   1. Contains lots of Vitamin C and E. 

   2. Makes the immune system stronger and defends against different infections. 

      
      

3. Pineapple

   1. Contains the enzyme bromelain, which helps your digestive system. 

   2. Offers anti-inflammatory as well as decongestant benefits. 

   
   

4. Banana 

   1. It is simple to digest and contains plenty of potassium. 

   2. Keeps your digestive system healthy and prevent you from getting bloated. 

   
   

5. Grapes (black or green)

   1. Resveratrol and antioxidants make up a large part of the phytochemicals in red wine.

   2. Supports both the body’s immune system and heart wellness. 

Things That You Should Avoid 

• Muskmelons and watermelons are mostly water and can give you problems like bloating or diarrhea.

• Street-side fruit vendors shouldn’t be your choice — chances are the fruit has been exposed to pollution and insects.

Vegetables best suited for Monsoon 

1. Bottle gourd is another good name for Lauki or Surakkai. They are nutritious because they are high in fibre and water. Makes your body feel cooler and help with digestion. 

2. Ridge Gourd, commonly known as Peerkangai, contains substances that prevent damage and inflammation. Helps your liver and digestive system to stay clean. 

3. Carrots contain plenty of beta-carotene and vitamin A. Enhances the health of your skin and prevent infection. 

4. Onions is naturally an antibiotic and anti-inflammatory. Eases coughing, eases cold symptoms and enhances your immune response. 

5. Garlic has effects against both viruses and types of bacteria. Gives your immune system the strength it needs to prevent colds. 

6. Spinach (Palak) contains many nutrients but must be cleaned well before cooking. Gives your body iron, Vitamin C and folate. 

7. Taro Root is known by the names Seppankizhangu and Arbi. Gives your body plenty of both fiber and energy. They promote good digestion but should be prepared carefully as they aren’t comfortable for acidity.

   
   

Great Cooking Ideas for A Healthy Monsoon 

• Make carrot + onion soup that is laced with black pepper and garlic. 

• Try making bottled gourd curry with turmeric and cumin seeds for extra taste. 

• Spinach cooked in rice, along with garlic and ghee. 

• Make ridge gourd with a stir-fry of mustard seeds and curry leaves. 

• A banana smoothie with a little cinnamon helps with your immunity and digestive system. 

Spices to Boost Monsoon Immunity

• Turmeric is useful because it is anti-inflammatory and also fights bacteria. 

• Ginger helps with digestion, reduces cold symptoms and eases cough. 

• Black pepper helps you absorb nutrients and prevents different infections. 

• Cumin helps fight bloating and works well with digestion. 

• Asafoetida (Hing) is good for the digestive tract and relieves gas.

Tips to Help with Nutrition During Rainy Season 

• Choose meals that are easy to digest and prepared not long before eating. 

• Boil your water first, let it cool and add tulsi or jeera to give yourself additional defense. 

• Wash cookware and hands thoroughly before cooking.

•  Don’t reheat leftover vegetables over and over again. 

• Store cut vegetables and fruits for a short time because it can decay rapidly in humidity. 

In short, while rain brings peace and beauty, it also makes your health more vulnerable. If you mind your eating choices, pick the best fruits and vegetables, and maintain safe habits around the kitchen, you won’t get sick during the monsoon. Building strong immunity starts by preparing good food — not by taking medicines. 

Building strong immunity starts by preparing good food — not by taking medicines.