Include foods rich in immune-boosting nutrients during winter months. Photo courtesy: iStock
Getting sick during monsoons is a frequent and annoying thing for many of us. In terms of the number of diseases that people get during epidemics Mumbai rains It is also difficult for them to survive due to poor sanitation and frequent flooding of the city. It will be important to have a proper rainwater sanitation system.
Noon spoke to a health expert online who shares how you can protect yourself from various monsoon-related health problems just by eating the right foods.
“Nourishing the body with certain correct nutritional requirements will help support your health and boost your immune system to prevent viral infections,” said Dr. Murji Gage, ENT consultant surgeon, sleep specialist at Ruby Hall Clinic.
It outlines some general eating habits you can follow.
Use nutritious food
Season Rain, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. It provides essential nutrients to support the immune system and overall health.
Increase immunity
Include foods rich in immune-boosting nutrients like vitamin C, vitamin D, zinc, and antioxidants.
Support respiratory health
Certain foods help support respiratory health during weather changes. Include foods rich in omega-3 fatty acids and vitamin E, which have anti-inflammatory properties and may benefit the respiratory system.
Limit processed foods
Try to reduce your consumption of processed and highly refined foods, as they are low in nutrients and contribute to inflammation and weakened immune function. Choose whole, unprocessed foods whenever possible.
Remember food safety
During weather changes, observe food safety practices to prevent foodborne illnesses. Store perishable foods properly, maintain proper cooking temperatures, and avoid expired or spoiled foods.
Listen to your body
Everyone’s body reacts differently to changes in weather. Pay attention to how your body reacts to certain foods and adjust accordingly. If you notice that certain foods cause discomfort or worsen symptoms, consider avoiding or adjusting those foods.
Drink a lot of water
Regardless of the weather, staying hydrated is important. Drink enough water throughout the day to stay hydrated.
Gage suggests some foods to eat during monsoons:
Fruits and vegetables
Include a variety of fruits and vegetables in your diet that are rich in vitamins, minerals, antioxidants and fiber. Look for a colorful arrangement that includes berries, citrus fruits, herbs, broccoli, bell peppers and sweet potatoes.
Thin proteins
Include dense sources of protein in your diet, such as chicken, fish, eggs, whole grains, and tofu. These provide essential amino acids for tissue repair and immune function.
Unthreshed wheat
Choose whole grains such as brown rice, quinoa, whole wheat bread, and oats. They provide complex carbohydrates for continuous energy and essential nutrients.
Healthy fats
Include healthy sources of fat such as avocados, nuts, seeds and olive oil. These provide nutrients and support the absorption of fat-soluble vitamins.
Probiotic rich foods
Consume foods that contain beneficial bacteria, such as yogurt, kefir, sauerkraut, and kimchi. Probiotics support gut health and contribute to a strong immune system.
Herbs and spices
Use herbs like turmeric, ginger, garlic, cinnamon and oregano in your diet. Not only does it add flavor, but it also has antimicrobial and anti-inflammatory properties.
Foods rich in vitamin C
Include foods rich in vitamin C to support immune health. Citrus fruits, strawberries, kiwi, bell peppers and green leafy vegetables are excellent sources of vitamin C.
Foods with high water content
Consume foods with a high water content to stay hydrated. Watermelon, cucumber, celery, tomatoes and soups help replenish fluids.
Warm and comforting foods
There is nothing more satisfying than a warm meal Nutritious foods During cold weather, such as soups, stews, herbal teas and warm drinks. These provide comfort and help maintain body temperature.
Adaptogenic foods
Consider including complementary foods such as ashwagandha, tulsi and medicinal mushrooms (reishi, cordyceps) in your diet. They are believed to support the body’s resistance to stress and help maintain overall well-being.
Also Read: 5 Home Remedies To Get A Glowing Face This Rainy Season
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