Beat the flu! Food that keeps you fit during monsoon

Nothing describes monsoons better than a plate of steaming pakodas and a hot cup of tea. But along with the rainy indulgences also comes the flu and health ailments.
We spoke to four wellness experts on the types of health foods that you must include in your daily diet during the rains to stay active and fit.

Here's what they had to say:

Ishi Khosla, Clinical Nutritionist, Founder Whole Foods and The Celiac Society of India


Ishi Khosla, Clinical Nutritionist, Founder Whole Foods and The Celiac Society of India. (Image: BBCL)

Herbs: Khosla recommends boiling water with spices like ajwain, fennel seeds, mint, ginger, or cardamom, and then consuming this water throughout the day. This helps improve digestion and helps fight stomach infections.

Avoid dairy products and leafy vegetables: Contrary to popular belief, Khosla says to avoid eating leafy vegetables, especially outside of your home. Likewise for curd and dairy products that are often a source of infection in this season. She recommends eating light food that can be easily digested.


Avoid eating leafy vegetables during the rains. If you do consume them, ensure they have been washed thoroughly. (Image: Reuters)

Dolly Kumar, Founder and Director, GAIA


Dolly Kumar, Founder and Director, GAIA. (Image: Agencies)

Soups: Treat yourself to a warm, healthy cup of soup. Healthy and nutritious they help in reducing inflammation and fighting infections. Kumar recommends the Green Tea soup for its anti-oxidant properties. It is also known to strengthen immune system and improve memory. This 'super-drink' comes packed with nutrients, minerals and bioactive compounds that help in enhancing the detoxification process in your body, leaving you with improved digestion and a clear skin.


Vegetarian or non-vegetarian, soups are a nutritious option that help in reducing inflammation and fighting infections. (Image: BCCL)

Neem: Known to contain cooling properties, Neem is anti-bacterial, anti-fungal and has blood purifying properties. Neem not only helps increase the body's resistance against infections but also strengthens the immune and digestive systems.

Honey and ginger: It is the perfect cure a sore throat. Grate half a ginger, add a spoonful of honey for the perfect natural remedy. A great substitute for sugar, raw honey is a natural sweetener that is fat-free, cholesterol- free and sodium-free.

Geetika Ahluwalia, Dietician



Mix your cereal grain: One rule to live by according to Ahluwalia is to have at least 2 types of cereal in a day. If you're having rotis for one meal, she recommends including either rice or daliya in the next meal. This helps reduce the glycaemic index intake, and is good for the intestine. It is also beneficial for people with water retention.

Seasonal fruits and vegetable: Include 3 colours each of vegetable and fruits in your daily diet. Avoid eating non-seasonal produce. Monsoon fruits including cherries, peaches and plums are rich in natural anti-oxidants and vitamins and hence build immunity to fight against infections.


Include at least 3 different types of vegetable and fruits in your daily diet. (Image: Getty)

Neerja Hajela, PhD, General Manager - Science and Regulatory Affairs, Yakult Danone India Pvt. Ltd.

Eggs and Pulses: Very good sources of proteins, eggs and pulses help build immunity that is needed in the monsoon to help fight against cold and cough.

Nuts: Include lots of walnuts, almonds, prunes and dates in your diet. These are rich sources of energy and antioxidants, and ensure immunity.


Nuts ​are rich sources of energy and antioxidants. (Image: Getty)

Kesar milk: Kesar, or saffron, is abundant in natural disease-fighting chemicals. A great way to consume it is with milk, and you have a powerful drink for monsoon.

Spices: Include immunity boosting spices in your food like turmeric, mustard, asafoetida (hing), coriander, turmeric, cloves, pepper, cinnamon, garlic, ginger and curry leaves. These help in digestion and have anti-bacterial property.


Spices boost immunity, ​have anti-bacterial properties and ​help in digestion. (Image: Getty)

Just follow these simple tips, and go ahead make the most of the rains!

Read More: All set for the rain? Here's how to enjoy a healthy monsoon