Best Healthy Foods to take in as diet for Rainy(Monsoon) Season| Diet and Nutrition

          Healthy food to eat in rainy season

The rainy season brings great relief from the scorching summer heat. However, monsoon rains also pose some health risks. During the rainy season, our bodies are susceptible to disease. Therefore, we must be careful with what we eat and drink.

An increased humidity level and severe sweat is the cause of a variety of viruses, fungi and bacteria. that will causes Skin Allergies, stomach Disorder, Cold and Flu, throat problems, Fever, Excessive Hair Fall, humidity in Monsoon season (rainy Season) can cause Fungal infection to hands and Nails. 

Foods or Supplements rich in Vitamin C can boost Immunity in Monsoon (rainy Season) and Protect Us from Viral, Bacterial and Fungal like Diseases. 

Fruits Rich in Vitamin C:

Mention Below Fruits are for especially natural Production in summer Season. That can Help you in boost Immunity and Have Safe Rainy season( monsoon).

1- Pomegranate:

Pomegranate: A great Gift of nature fully nutrient fruit having great Antioxidant properties (Antioxidants are essential to keep cells in our bodies healthy and able to resist infections, minimize inflammations, and prevent organ damage) must take it as seeds or in shape of juice without sugar. 

Pomegranates are rich in vitamin C, potassium, Proteins, Vitamin K fiber. Eating one pomegranate gives you about 28 mg of vitamin C, which is almost 50 percent of your daily recommended intake (DRI).

2- Peaches:

Peaches are also great source of Vitamin C and having Antioxidants Properties. Medium peaches contain 10 mg of essential antioxidants (about 13% of the RDA). “It's good for the immune system, reduces oxidative damage from free radicals, and lowers the risk of chronic disease. Eating Peaches in Monsoon Season can boost immunity and Prevent from Diseases. 

3- Pears:

Pears: are one of the low-calorie fruits with only 58 calories per 100g. Rich in vitamin C, fiber, antioxidants and other vitamins and minerals the body needs to function optimally for a healthy lifestyle.

4-Lychee ( Litchi Fruit):

Like citrus fruits, lychees are an excellent source of vitamin C. 100 grams of fresh fruit contains 71.5 mg, or 119% of the RDA. Research has shown that eating fruits rich in vitamin C helps the body develop resistance to infectious pathogens and eliminate pro-inflammatory and harmful free radicals.

Further, Nutrients Facts about Lychee are: 

• It is also an excellent source of B vitamins such as thiamine, niacin, and folate. These vitamins are very important because, as cofactors, they help the body absorb carbohydrates, proteins, and fats.
• Lychee is a rich source of nutrient that is required for the production of blood. It provides manganese, magnesium, copper, iron and folate that are required for the formation of RBC(Red Blood Cells). 
• Lychee contains high amount of antioxidants which is effective to prevent early ageing.
• Litchi also carries many minerals like potassium and copper. Potassium is an important component of cell and body fluids that help control heart rate and blood pressure; thus, it offers protection against stroke and coronary heart diseases. 
• 100 grams of Lychee contain 66 calories, almost the same as table grapes: they do not contain saturated fat and cholesterol, but are rich in fiber, vitamins and antioxidants.

 Research studies suggest that Lychee have oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays. (Takuya Sakurai (Kyorin University, Japan), Biosci. Biotechnol. Biochem., 72(2), 463-476, 2008).

5- Jamun Fruit:

Jamun Fruit is rich in vitamin C and iron, making it suitable for increasing the production of hemoglobin in the body. The iron contained in it purifies the blood and helps to strengthen red blood cells. Therefore, the advice is useful in cases where a woman is bleeding profusely.

Jamuns are a blessing to diabetics as it is the best fruit which can help keep the blood sugar level under check.

Jamun is Very suitable Fruit in Monsoon Season as due to its Antioxidant Properties, which helps in boosting immunity and are essential for a healthy body and mind. 

Jamun Fruit enriches the blood with hemoglobin and prevents liver damage. The natural acids contained in the Jamun play an important role in the secretion of digestive enzymes. Pulp advisory is also used as a home remedy for asthma and chronic cough.

what type of food we eat in rainy season?

So if you want to enjoy the rains while staying fit and healthy, include these foods in your diet:

1- Ginger/Ginger Tea with Honey:

Ginger, The Best Natural Healthiest Gifted food to Human Kind. Ginger has many benefits.

Read article: Ginger and Its benefits:

Benefits of Ginger(Zingiber officinale Roscoe)

In short: Ginger tea is an excellent remedy for Viral infections, Cold and Flu. It helps your body fight infections and clears the respiratory system. 

Flu weakens the digestive system, consumption of ginger stimulates the appetite and digestion.  Ginger tea also keeps your stomach healthy during monsoon.

 

Coughing and congestion are common problems during the Monsoon. Ginger's expectorant properties loosen the mucus from the lungs. It soothes the lung tissues.

Ginger Improves Blood circulation: Nutrition in Ginger Like Magnesium, Zinc, and Chromium, improves the overall blood flow.

Further, ginger also contains nutrients like vitamin B3 and B6, iron, potassium, vitamin C, magnesium, phosphorus, zinc.

Best Way of Ginger Tea:

Best Way To consume Ginger slices in hot Water As Tea and Add Some Pure Honey and Lemon to it, Moreover, you can add 5,6 seeds of Ajwain or Carom Seeds ( besides, many health benefits of ajwain can help you prevent headache , Migraine Pain). 

Try to don't Give much Heat or Boil Ginger in Hot Water on Flame. 

First Boil Water at High Temperature, then add slices to water and give 1 minute only. then pour water along with slices in mug and cover it for 5 minutes. add honey or Ajwain mix it and drink warm slowly as tea. 

It can Also Prevent you From COVID-19(Corona Virus), when return back to home from out side drink Ginger Tea with Honey and Ajwain. 

Vegetables and Spices Best for Rainy ( Monsoon Season) 

Moreover, In Rainy ( Monsoon Season) best Foods that kept you Healthy and Fresh are:

Garlic ( Super Antioxidant, Inflammatory Food):

Garlic has a high nutritional values, with significant amounts of vitamin C, selenium, manganese, and iron. 

Garlic Boost your Immune system, Reduce Blood Cholesterol Level, Burns Fats, colds, respiratory issue, parasites, poor digestion, TB, diabetes, fevers, and even dysentery.

You can Use it as Chatni or eat Raw Desi Garlic Cloves in small slices in middle of meal. 

Turmeric Spice (Haldi):

Turmeric is natural antibiotic, Anti-Inflammatory.

Turmeric contains more than 100 chemical compounds that contribute to its healing abilities. 

Turmeric can ease pain  and is used as a pain reliever for arthritis pain. 

you can consume it with Milk or add in Warm Water to consume it. but make sure Turmeric is Pure, especially if you found turmeric Raw roots and dry them up and use. 

Karela (Bitter Gourd) in Vegetables:

High in anti-bacterial, anti-fungal, anti-inflammatory, and anti-viral qualities, bitter gourds are extremely beneficial for your Health. 

In Addition: small food Recipes can Use to Prevent Diseases in Rainy ( monsoon Season) like: Chicken or Meat soup. Especially for Children and kids. it Kept them Warmth. 

Dry Fruits, Nuts, and Seeds Like: Almonds, walnuts, and cashews are healthy snacks for you and your Kids. Dates and raisins ( Kishmish, Desi Meva in Urdu) Best Dry Fruit for you and your child Health. 

Precautions in Rainy ( Monsoon Season):

• Stay Hydrated, Drink Plenty of Fluids, Drink Purified Water or Boiled Water. 
• Avoid Oily and Fried Foods.as it can lead to indigestion and unrest in the stomach.
• Foods having low or medium salt content should be consumed as foods having a high salt content can lead to water retention and high blood pressure.
• Avoid soft Drinks, and Street Foods, Processed Foods. 
• Avoid Drinking High Cold Water and Juices. 
• During Cooking of Leafy Type Vegetables, Wash Them with luke Warm Water, as in this Season Bacteria and Warms are present in those vegetables.

Stay Safe and Share this Information With Friends and Loved ones.