**

The monsoon season brings with it a refreshing change, but it also presents unique health challenges. The damp weather can lead to a rise in waterborne diseases and infections, making it crucial to adopt a healthy diet to boost immunity and stay well. This article explores four foods you should prioritize and four to avoid during the monsoon to keep your body fighting fit throughout the rainy season. We'll cover monsoon health tips, monsoon diet plan, and even monsoon recipes (although not in this article itself, but you can find plenty online!).

4 Must-Eat Foods This Monsoon Season

The monsoon season requires a diet rich in nutrients that can combat infections and boost your immunity. Here are four foods you should include in your monsoon diet plan:

1. Ginger: The Ultimate Monsoon Spice

Ginger is a powerhouse of antioxidants and anti-inflammatory properties. Its potent compounds fight against nausea, common during the monsoon due to changes in weather and foodborne illnesses. Adding ginger to your daily diet can help:

• Ease digestion: Ginger aids in digestion and prevents bloating, common complaints during the rainy season.
• Boost immunity: Its antimicrobial properties help fight infections.
• Reduce inflammation: Ginger soothes the throat and helps alleviate cold symptoms.

You can add grated ginger to your tea, soups, or stir-fries for a healthy dose of this monsoon marvel. Search for "ginger recipes for monsoon" online for more inspiration!

2. Turmeric: The Golden Shield Against Infections

Turmeric, renowned for its curcumin content, is a potent anti-inflammatory and antiseptic agent. Its benefits during the monsoon are manifold:

• Strengthen immune system: Curcumin boosts the body's natural defense mechanisms.
• Fight infections: Its antimicrobial properties help prevent infections caused by bacteria and viruses.
• Improve digestion: Turmeric aids in digestion and reduces gas and bloating.

Include turmeric in your daily diet through curries, soups, or even by adding a pinch to your milk or yogurt. Look up "turmeric milk benefits monsoon" for more information on this powerful drink.

3. Citrus Fruits: Your Vitamin C Powerhouse

Citrus fruits like oranges, lemons, and grapefruits are packed with Vitamin C, a crucial nutrient for boosting immunity and fighting off infections. Vitamin C is an essential antioxidant that strengthens your body's defenses against the common cold and flu.

• Boost immunity: Vitamin C is a vital component of the immune system.
• Prevent infections: It aids in fighting off infections and reducing their duration.
• Increase iron absorption: Vitamin C enhances the absorption of iron from plant-based foods.

Include citrus fruits in your diet as part of your breakfast, or add a squeeze of lemon to your water or tea.

4. Leafy Greens: A Nutrient-Rich Defense

Leafy green vegetables such as spinach, kale, and fenugreek leaves are nutritional powerhouses loaded with vitamins, minerals, and antioxidants. These provide essential nutrients to bolster your immunity during the monsoon.

• Rich in vitamins and minerals: Provides a broad spectrum of nutrients essential for health.
• Boost immunity: Contains vital vitamins and minerals that support immune function.
• Detoxify the body: Helps cleanse the body of toxins.

Add these greens to your salads, soups, or stir-fries for a healthy and delicious monsoon meal.

4 Foods to Avoid During the Monsoon Season

While some foods boost immunity, others can weaken your defenses and increase your susceptibility to illnesses during the monsoon. Here are four food categories you should limit or avoid:

1. Street Food: A High Risk for Foodborne Illnesses

Street food, while tempting, poses a significant risk during the monsoon season. Increased humidity and rainfall create ideal breeding grounds for bacteria and viruses. Consuming contaminated street food can lead to various gastrointestinal infections.

• High risk of contamination: Food hygiene can be compromised during the rains.
• Increased risk of food poisoning: Bacteria multiply rapidly in warm, humid conditions.
• Potential for waterborne diseases: Contaminated water used in food preparation increases the risk of infection.

It's best to avoid street food during the monsoon and opt for home-cooked meals to safeguard your health.

2. Heavy, Fried Foods: A Digestive Burden

Heavy, fried, and oily foods are difficult to digest and can strain your digestive system, particularly when your body is already battling monsoon-related health challenges. They can also worsen bloating and indigestion.

• Difficult to digest: Slows down digestion and puts pressure on your digestive system.
• Increases bloating and indigestion: Contributes to discomfort and digestive issues.
• Reduces immunity: Your body uses more energy to digest them, weakening immunity.

Opt for lighter, easily digestible meals during the monsoon season.

3. Raw Salads and Unwashed Vegetables: Hidden Dangers

Raw salads and unwashed vegetables can contain harmful bacteria and parasites that thrive in the damp monsoon weather. Thoroughly washing vegetables is crucial, but it's best to minimize consumption of raw salads during this season to stay safe.

• Risk of parasite infection: Raw vegetables may contain parasites that cause illness.
• Bacterial contamination: Improper washing increases the risk of bacterial infections.
• Weakened immune response: Illness from contaminated food weakens your overall defenses.

4. Stale Food: A breeding ground for Bacteria

Avoid consuming stale food during the monsoon. Stale food provides an ideal environment for bacteria to grow, increasing the risk of food poisoning and other digestive problems.

• Bacterial growth: Stale food is a breeding ground for harmful bacteria.
• Increased risk of food poisoning: Consuming stale food can lead to severe illness.
• Digestive problems: Stale food can cause indigestion, bloating, and other digestive issues.

By incorporating these foods and avoiding the others, you can effectively manage your diet to stay healthy and happy throughout the monsoon season. Remember to prioritize hygiene and stay hydrated for a healthy rainy season! Remember to consult your doctor or a registered dietitian for personalized dietary advice.