Health Desk
Tv10punjab
🌧️ Introduction: Why Diet is Important in the Rainy Season
The rainy season brings relief from the heat, but it also comes with its own health challenges. Increased humidity, contaminated water, and a rise in infections like cold, cough, diarrhea, and flu are common in monsoon. Therefore, it becomes very important to eat safe, healthy, and immunity-boosting food during this season.
This article will help you understand what food to eat in the rainy season, their health benefits, and nutrition values — all in simple language.
🥗 Why Choose the Right Food During Monsoon?
During monsoon, digestion slows down. The body’s metabolism becomes weak, and the chances of food poisoning or stomach infection increase. To stay healthy and energized, we need:
Easily digestible food
Immunity-boosting ingredients
Low-fat and high-fiber meals
Proper hydration
🍴 Best Foods to Eat in the Rainy Season (with Nutrition Benefits)
- Jamun (Indian Blackberry)
Why Eat It:
Jamun is rich in iron and antioxidants. It helps control blood sugar, improves digestion, and keeps the liver healthy.
Nutrition Value (per 100g):
Calories: 62
Carbohydrates: 14g
Fiber: 0.6g
Vitamin C: 18mg
Iron: 1.4mg
How to Eat:
Eat it fresh or as juice. Wash properly before eating.
- Litchi
Why Eat It:
Litchi is sweet, juicy, and boosts immunity. It keeps the body cool and hydrated and provides antioxidants that fight infections.
Nutrition Value (per 100g):
Calories: 66
Vitamin C: 71.5mg
Carbohydrates: 17g
Potassium: 171mg
Fiber: 1.3g
How to Eat:
Eat fresh litchis, avoid overconsumption due to high sugar.
- Cherries
Why Eat It:
Cherries are anti-inflammatory, help in better sleep, and are good for skin health. They protect the body from bacteria and viral infections.
Nutrition Value (per 100g):
Calories: 50
Carbohydrates: 12g
Vitamin C: 10mg
Potassium: 173mg
Fiber: 1.6g
How to Eat:
Fresh cherries, smoothies, or cherry water.
- Plums (Aloo Bukhara)
Why Eat It:
Rich in Vitamin C and fiber, plums support digestion and improve iron absorption. They also detoxify the body.
Nutrition Value (per 100g):
Calories: 46
Fiber: 1.4g
Vitamin C: 9.5mg
Iron: 0.2mg
Potassium: 157mg
How to Eat:
Eat fresh or dried plums (prunes).
- Turmeric (Haldi)
Why Eat It:
Turmeric is a natural antibiotic. It helps boost immunity and fight cold, cough, and flu.
Nutrition (1 tsp):
Calories: 29
Fiber: 2g
Iron: 5.2mg
Curcumin: Strong anti-inflammatory compound
How to Use:
Add to milk (golden milk) or curries.
- Ginger (Adrak)
Why Eat It:
Ginger keeps the body warm and fights infections. It is good for digestion and throat infections.
Nutrition (per 100g):
Calories: 80
Fiber: 2g
Potassium: 415mg
Magnesium: 43mg
How to Use:
Use in tea, soups, and vegetables.
- Bitter Gourd (Karela)
Why Eat It:
Bitter gourd cleanses the liver and improves blood sugar control. It boosts immunity and helps the digestive system.
Nutrition (per 100g):
Calories: 17
Vitamin C: 84mg
Iron: 0.4mg
Fiber: 2.8g
How to Eat:
Cook as a dry curry or juice (in small amounts).
- Bottle Gourd (Lauki)
Why Eat It:
Easily digestible, good for the heart and kidney. Hydrating and light on the stomach.
Nutrition (per 100g):
Calories: 15
Water: 92%
Fiber: 1g
Vitamin C: 10mg
Calcium: 26mg
How to Eat:
Make soup, curry, or lauki juice.
- Corn (Bhutta/Makka)
Why Eat It:
Corn is high in fiber and antioxidants. It gives energy and keeps the stomach full.
Nutrition (per 100g):
Calories: 86
Carbohydrates: 19g
Fiber: 2.7g
Vitamin B6: 0.1mg
Magnesium: 37mg
How to Eat:
Roasted corn with lemon and salt.
- Leafy Greens (Cooked only)
Why Eat It:
Spinach, fenugreek, and mustard greens are rich in iron and vitamins but must be cooked well during the rainy season to avoid infections.
Nutrition (Spinach per 100g):
Calories: 23
Iron: 2.7mg
Vitamin A: 9377 IU
Vitamin C: 28.1mg
How to Eat:
Make soup or stir-fry after thorough washing and cooking.
- Probiotics – Curd and Buttermilk
Why Eat It:
Probiotics help digestion and improve gut health. They also prevent stomach infections.
Nutrition (Curd per 100g):
Calories: 98
Protein: 11g
Calcium: 100mg
Probiotics: Good bacteria for gut
How to Eat:
Eat plain curd or mix in smoothies and raitas.
- Garlic
Why Eat It:
Garlic boosts immunity and keeps infections at bay. It also improves heart health.
Nutrition (per 100g):
Calories: 149
Vitamin C: 31.2mg
Iron: 1.7mg
Calcium: 181mg
How to Use:
Use in tadka, soup, or raw (if tolerable).
- Dry Fruits – Almonds, Walnuts, Dates
Why Eat It:
They are rich in healthy fats, vitamins, and minerals that boost immunity and keep energy levels high.
Nutrition (Almonds per 100g):
Calories: 579
Protein: 21g
Fiber: 12g
Calcium: 269mg
Vitamin E: 25.6mg
How to Eat:
Soak and eat 4–5 almonds or 1–2 walnuts daily.
- Seasonal Herbal Teas
Why Drink It:
Teas like tulsi tea, ginger tea, or cinnamon tea protect against infections and help digestion.
Nutrition:
Low in calories
Antioxidants
Anti-inflammatory properties
How to Drink:
Drink warm herbal tea 1–2 times a day.
- Steamed or Roasted Snacks
Why Choose These:
Avoid fried food. Steamed or roasted snacks are lighter, easier to digest, and healthier.
Examples:
Steamed moong dal chilla
Roasted chana
Grilled paneer tikka
❌ Foods to Avoid in Rainy Season
- Raw Leafy Vegetables – Risk of contamination
- Street Food – Unhygienic and oily
- Fried Foods – Hard to digest
- Cut Fruits from Outside – May be infected
- Carbonated Drinks – Upset digestion
- Too Much Milk or Sweets – Increases mucus in the body
✅ Tips for Eating Healthy During Monsoon
Wash fruits and vegetables properly.
Avoid uncooked food from outside.
Cook food thoroughly.
Drink warm water or boiled water.
Prefer homemade food.
Eat on time to avoid acidity.
🥣 Sample One-Day Monsoon Diet Plan (Vegetarian)
Time Food Suggestion
Early Morning
Warm water with lemon or ginger
Breakfast
Oats or moong chilla + curd
Mid-Morning
Handful of soaked almonds + Jamun
Lunch
Roti + lauki sabzi + curd + cooked greens
Evening
Snack Roasted corn / herbal tea with nuts
Dinner
Light soup + khichdi or dal-chawal
Before Bed
Warm turmeric milk
🧾 Conclusion
The rainy season can be both beautiful and risky when it comes to health. Choosing the right food can protect your body from seasonal illnesses, keep your digestion smooth, and boost your immunity. Stick to fresh, seasonal, cooked, and hygienic food, and you’ll enjoy a safe and energetic monsoon.
Good food is not just fuel—it is your best defense against diseases. Eat wisely, and stay healthy this rainy season!