Rainy Season Recipes for a Healthy Immune System

Healthy Food Recipes for this Monsoon that Build Immunity

We all get a yearning for some wonderful pakoras or samosas with spicy chutney when it starts to rain. These fried foods are delicious with a cup of hot tea, but they are unhealthy for our stomachs. On the other hand, the monsoon season exposes us to illnesses and water-borne diseases like malaria and cholera. Bacteria breed in rainwater accumulated for a long time. It may cause havoc to our health if we ignore it. Adopting behaviors that increase your immunity is the first step to avoid several health problems such as colds, coughs, and stomach troubles.

A weaker immune system is one of the key reasons some common monsoon diseases find their way into our systems. A balanced diet holds the secret to good health.  We all wonder what to eat and what to skip during the monsoon season- Here’s a list of delicious monsoon-friendly eats to keep you going during the heavy rainfall!

Fit Food and Fruits for the Monsoons

  • Jamun– Jamun, or black plum, is high in vitamins, potassium, and iron, which help keep the body fit and healthy. Jamun is high in fiber and prevents blood sugar surges, making it an ideal diet for diabetics during the monsoon season.
How To Include Jamun in Your Diet? 
Salads- Chop the Jamun into smaller bits and toss them into a crisp salad
Smoothie- Blend Jamun with berries, dried fruits, and nuts in yogurt or milk. Those who love a dash of sweetness can add a bit of honey to their smoothies.
Sauce- Jamun sauce can be incorporated with a variety of foods. The Jamun fruit is chopped and then boiled in water and sugar mix to make a smooth sauce. People with diabetes can supplement sugar with honey or jaggery instead.
  • Pomegranate- Pomegranate seeds are nutritious pearls of health, exceptionally high in B-vitamins and folate, which aid blood circulation by promoting red blood cells. Pomegranate is well-known for its ability to treat serious illnesses such as hypertension and heart problems.
  • Papaya- Papaya has an enzyme called papain, which aids in food digestion and keeps the digestive tract healthy. Papaya is also abundant in Vitamin C, a powerful antioxidant that boosts the body’s immunity while also improving skin and hair quality.
  • Garlic- A tiny little bit of garlic in your food will aid in the improvement of your immune system.
  • Bitter gourd- Karela is one of the healthiest veggies we’ve ever come across. Karela, which is high in fiber, antioxidants, and nutrients, may help naturally balance blood sugar levels, manage obesity, cleanse the liver, lower bad cholesterol, and boost the immune system.
Yummy Bitter Gourd Recipes for Kids- Bitter Gourd Patty– Add mashed potatoes, pan-fried and chopped karela, mashed beans, onions, and bell pepper to the hot oil. Season with salt and spices before sautéing. Divide the mixture in half and form it into patties with a bit of oil on your hands. Remove the bread crust and drizzle with water. Place the bread between your hands and press it down. Put the patties on top of the bread slices and cover them completely. Repeat with the remaining bread slices. In a large pan, heat a small amount of oil and pan-fry the bread-covered patties on both sides until golden brown.
Baked Karela– To decrease bitterness, wash and peel the karela skin and remove the seeds. Cut each karela into thin slices and mix with oil, salt, jaggery powder, and spices. Set this mixture aside for 20 minutes. Preheat the oven to 400 degrees Fahrenheit. Spray a large baking sheet with oil spray after lining it with aluminum foil. Arrange the karela slices in a single layer on the baking sheet. Preheat the oven to 400 degrees Fahrenheit and bake for 20 to 23 minutes. Sprinkle it with cilantro on top and a squeeze of fresh lemon juice.
  • Turmeric

This fantastic immunity-boosting spice should be a part of the daily diet. Turmeric contains “curcumin” – a potent antioxidant. Consume turmeric tea or turmeric milk before bedtime to help a sound sleep and enhance your immune system’s ability to fight off infections.

  • Beetroot

Vitamins, minerals, potassium, and folic acid are all found in beetroot. This bright veggie is highly healthful and aids in body detoxification. Even if things get a little boring for your kids, they will still feel energized and have a lot of stamina after having this nutritious vegetable.

  • Lentils

Lentils and pulses are both beneficial to your general health. They’re heavy in protein and give a lot of energy. Dal is one of the dietary groups that can help you fight seasonal infections. Even if you have seasonal flu symptoms, consider having Dal soup to support a faster recovery.

  • Dry Fruits, Nuts, and Seeds

Healthy snacks include almonds, walnuts, and cashews. Sesame and flax seeds are also strong contenders. Children might also benefit from dry fruits such as dates and raisins.

Healthy dry fruits, nuts recipes- Homemade Trail Mix- Mix walnuts, almonds, pistachios, cranberries, raisins, dates, and sunflower seeds together in tiny bite pieces. To keep the homemade trail mix fresh for as long as possible, store it in airtight glass jars. Serve this trail mixture as a nibble snack during the day.
Healthy Dry Fruit Bars- Preheat the oven to 275 degrees Fahrenheit and line a small baking tray with parchment paper. Mix equal portions of your favorite dry fruits and nuts and chop them in a food processor. Leave them coarse and not powdered. In a large mixing bowl, combine the cinnamon, sesame seeds, pine nuts, and raw honey. Mix until everything is evenly coated. When the mixture is homogeneous, press it down to a depth of approximately 1/2 inch in the prepared baking pan. Bake for 55-60 minutes, or until the entire surface appears to be dried and brown. Cool the pan in the wire rack, cut your dry fruit bars in the shape you like, and store them in an airtight jar for longer shelf life.

Which Foods to Avoid?

  • Street Food

During the monsoons, one of the most common causes of illness is street food made from contaminated water. Thus, avoid foods like Pani puri throughout this time of the year. Also, please refrain from eating out as much as possible because many restaurants and vendors cut the veggies and prepare the food ahead to promptly serve the customers when they are left standing, germs, viruses, and bacteria that thrive in the rainy season, contaminate them.

  • Few of the Dairy Products

While it is okay to drink milk during the monsoon, other dairy products can spoil quickly in this weather, deteriorating their nutritional content. For example, curd with cooling qualities can cause a cold or cough and even aggravate sinuses.

  • Mangoes

You should avoid this delectable fruit during the rainy season since it causes acne, skin problems, and digestive disorders.

  • Salty Food

Eating salty foods during the monsoon increases the likelihood of water retention and slowness. Pay careful attention to your salt intake during rainy climates and use it cautiously.

  • Fish

The humid monsoon weather affects the quality of the fish. It is also the time of year when most fish species reproduce, which would affect the flavor of the fish you purchase.

  • Oily and Fried Food

It is critical to have a healthy digestive system throughout the monsoon season. Fried foods include a lot of oil and are thus unhealthy because they slow down digestion. Fried foods are difficult to give up, but they must be avoided if you want to stay healthy this season.

Caring for Your Health this Rainy Season

Rains are the most beautiful seasons when nature gets green, and it’s a respite from the harsh summers. However, we must not forget that it is the season when the chance of infections is the highest, be it water or airborne. Thus, we must be extra cautious while going out and follow precautions to guard ourselves and our family against illness.

Gigadocs is here for all your healthcare needs this rainy season. Book the best medical specialists for seasonal flu, stomach disorders, or even skin infections. Our patrons can also collect points by using the different features on the Gigadocs app and redeem them for exciting gift vouchers while consulting with the specialists on the Gigadocs app.

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To know more and schedule a Virtual Consultation demo, Email, at info@gigadocs.com

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