✅ Vegetables to Eat and Avoid During the Rainy Season

Health Desk | Tv10punjab

Stay Healthy and Safe During Monsoon with Right Vegetable Choices

🌧️ Introduction: Why Food Safety is Important in Rainy Season

The rainy season brings relief from heat but also increases the risk of infections, stomach problems, and seasonal diseases. Waterlogging, humidity, and dirt can make vegetables a breeding ground for bacteria and fungi.

So, it is very important to choose the right vegetables and avoid the unsafe ones during the rainy season to keep your stomach and immunity strong.

✅ Safe Vegetables to Eat in Rainy Season

Here is a list of vegetables that are safe, healthy, and easy to digest during the rainy season:

1. Bottle Gourd (Lauki)

Very light and easy to digest

Keeps your stomach cool

Helps in controlling blood pressure

Can be boiled, made into soup, or used in curry

Tip: Always cook well. Don’t eat raw.

2. Ridge Gourd (Tori)

High in water content

Helps in digestion

Good for liver health

Can be made into curry or stuffed sabzi

Why good in monsoon: Keeps your system clean and reduces toxins.

3. Indian Round Gourd (Tinda)

Easy on the stomach

Helps in controlling acidity

Can be cooked with light spices

Tip: Always wash properly and cook fully.

4. Lady Finger (Bhindi)

Rich in fiber

Controls blood sugar

Improves digestion

Tastes good when cooked with onions and light masala

Caution: Avoid too much oil while cooking.

5. Pumpkin (Kaddu)

Rich in vitamins and antioxidants

Improves immunity

Helps in keeping the stomach calm

Can be cooked sweet or salty

Extra benefit: Helps in weight loss too.

6. Beetroot (Chukandar)

Boosts blood count

Fights infections

Can be added to soup, curry, or cooked with other veggies

Tip: Don’t eat raw in monsoon. Cook it.

❌ Vegetables to Avoid in Rainy Season

Some vegetables should be avoided during monsoon as they may cause stomach infection, gas, or loose motion due to high moisture and bacteria growth.

1. Leafy Greens (Palak, Bathua, Methi, etc.)

They may carry mud, germs, and worms

Difficult to clean completely

High chances of infection

Avoid raw or even cooked leafy greens during monsoon.

2. Sprouted Grains and Beans

May cause gas and indigestion

Risk of fungus due to moisture

Difficult to digest

Better to avoid during monsoon unless properly cooked.

3. Radish (Mooli)

Can cause stomach bloating

May lead to cough and cold

Difficult to digest

Avoid eating radish and its leaves in rainy season.

4. Cucumber (Kheera) and Raw Tomato

Raw veggies are not safe during monsoon

Can carry bacteria and cause diarrhea

Difficult to clean properly

Tip: If using tomatoes, cook them well.

5. Lettuce and Other Salad Leaves

Often eaten raw

Risk of contamination with germs and mud

Not good for weak digestion

Avoid all raw salad leaves in rainy season.

6. Mushrooms

Grow in moist conditions

High chance of bacteria and fungus

May upset the stomach

Avoid mushrooms completely in monsoon.

🥄 How to Clean and Cook Vegetables Properly

1. Wash vegetables with warm water and salt to remove dirt and germs.
2. Use fresh vegetables only. Avoid wilted, old, or spoiled ones.
3. Always cook properly. Do not eat half-cooked or raw vegetables in monsoon.
4. Avoid outside food like street-side sabzi and salads.
5. Buy vegetables from clean places and check for insects or black spots.

💡 Tips to Boost Immunity with Vegetables

Use ginger, garlic, and turmeric while cooking vegetables. They fight infections.

Add a few tulsi or neem leaves (cooked) to vegetable soup.

Eat light, simple, home-cooked food.

Drink warm water or herbal tea after meals to aid digestion.

🌿 Sample 1-Day Rainy Season Vegetable Meal Plan

Breakfast

Bottle gourd paratha or stuffed ridge gourd roti

Herbal tea or warm water

Lunch

Cooked bhindi sabzi

One bowl dal

Rice or chapati

Curd (only if fresh)

Evening Snack

Steamed beetroot cutlets or pumpkin soup

Dinner

Tinda or kaddu curry

1-2 chapatis

Warm water or ajwain water

⚠️ Warning Signs: If You Eat Unsafe Vegetables

Loose motion or diarrhea

Stomach ache or gas

Nausea or vomiting

Fever or fatigue

If you see these symptoms after eating vegetables, drink plenty of fluids, rest, and visit a doctor if needed.

✅ Conclusion: Eat Smart, Stay Healthy in Rainy Season

Choosing the right vegetables in rainy season can save you from infections and help you stay energetic. Always remember:

Cook properly, wash carefully, eat wisely.

Avoid raw, leafy, and unsafe vegetables.

Eat light, fresh, and seasonal vegetables for good health.

Rainy season can be fun and healthy if you take the right steps. Be smart with your food, and enjoy the season without falling sick.