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Foods That Improve Immunity During The Rainy Season

Monsoons are a package deal. The susurration of leaves, the sound of water, the petrichor, and a hot cup of chai can fill any moment with calmness, joy, and a boost to your immunity. However, along with the joy and the much-needed respite from the heat, monsoons also bring infections due to the pathogens that thrive in stagnant rainwater. Hence during monsoon, the body needs to be on high alert to guard against the invasion of viruses and bacteria. 

This calls for fortifying the immune system and the solution may be right in the kitchen. Here are some immunity-boosting foods that can help you through the rainy season and keep the cold and flu at bay. 

Foods That Boost Immunity During the Rainy Season

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C which helps improve the immunity of the body. It also boosts the production of white platelets in the body, which are used in the fighting of infections and hence prevent common cold and other respiratory diseases.

How to Include Them: These fruits can be enjoyed in the form of freshly squeezed juice or added to salads.

2. Ginger

This spice has been widely used due to its effective action against inflammation, and its antioxidant activity. It plays a role in lowering inflammation, helping to treat sore throat, and preventing any infection. Also, often ginger is used to support the function of the digestive tract and maintain its health, which is necessary for the smooth functioning of the immune system.

How to Include It: Use fresh ginger while preparing teas, and soups or to enhance the flavor of meals.

3. Garlic

Garlic is yet another immune booster that is more than just a seasoning that has been in use for many years in treating illnesses. The main ingredient known as allicin is believed to act strongly against microbial and viral infections by strengthening the body’s mechanisms.

How to Include It: Chopped garlic can be added to soups, sauces, or rice. Raw garlic can be consumed too if you can withstand its pungent flavor.

4. Turmeric

Turmeric better known as the ‘golden spice,’ is a potent anti-inflammatory as well as an antioxidant agent. Curcumin which is the bioactive component of turmeric has immune-enhancing ability and has demonstrated itself as an antiviral and antibacterial properties. Intake of this product reduces instances of inflation and increases the body’s immunity against diseases and ailments.

How to Include It: Take turmeric in the form of supplements or include it in your meals such as in the curries, soups, or even in a smoothie. To supercharge your immune system you can prepare golden milk, which is hot milk with turmeric and a pinch of black pepper for better absorption of curcumin.

5. Yogurt

The optimal health of a human being depends much on the intestinal flora and probiotics play an important role in gut health. Probiotics – the good bacteria – are easily available in yogurt and help in the proper digestion of food and also improve the immune system. By including yogurt in the diet, the body gets to balance and maintain the gut microbiota that boosts the immune system.

How to Include It: Eat yogurt as it is or with fresh fruits. You can also mix yogurt with fruits and blend it into tasty smoothies or utilize the yogurt to make dips and dressings. Opt for unsweetened yogurts that do not contain any extra sugars and sweeteners.

6. Green Leafy Vegetables

Vegetables such as spinach, kale, and broccoli contain vitamins, minerals, and antioxidants which help in boosting the immune system. They are rich in vitamin A, vitamin C as well as folates.

How to Include Them: There are several ways through which you can add green leafy vegetables into your meals and soups or add raw in salads. They can be blended as smoothies. These vegetables help maintain a strong immune system if consumed daily.

7. Mushrooms

Mushrooms, in particular, Shiitake, Maitake, and Reishi, have immunomodulatory activity. Beta-glucans, the compounds that improve the activity of the immune system, are present in them. Numerous benefits associated with the immune system and defense against various infections are achieved from the frequent consumption of mushrooms.

How to Include Them: Try to incorporate mushrooms into your soups, and stews and stir-fry them into your dishes. They also can be fried with garlic and other herbs and used as a garnish or as a supplement to salads.

8. Honey

Honey enhances the immune system. It has anti-bacterial and anti-oxidant properties which help to fight infections and also to relieve inflammation of sore throat. Honey is also good when it comes to treating respiratory infections which are frequent during the rainy season.

How to use: Add honey to tea or mix it with a bit of warm water. You can use it with your toast, or use it as a sweetener for your oatmeal or yogurt. Manuka honey has the highest antibacterial activity.

9. Nuts and Seeds

Almonds, walnuts, sunflower seeds, and flaxseeds are great sources of healthy fats, vitamin E, and zinc, all of which are important for the healthy functioning of the immune system. Vitamin E has an antioxidant effect and prevents cell damage, and zinc is essential for the formation and functioning of immune cells.

How to include: Enjoy small portions of almonds, cashews, peanuts, and seeds as a midday snack, or use as toppings for salads and oatmeal, or incorporate them in a vegetable smoothie.

Enjoy the rainy season without falling prey to the pathogens lurking around and use the above-mentioned foods as a protective shield for your body for a happier and healthier you.