New Delhi: After the long and continuous battle with fierce heatwave, Delhi and other parts of NCR received showers of rain this week. On Wednesday, rain brought a sign of peace but with this comes health problems too. During monsoons, various types of allergies, flu and cold increases hence it becomes extremely crucial to take care of ourselves and keep our immunity strong.
In conversation with News9, Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road, Mumbai said, “A majority of people experience seasonal infections, flu, cold, sore throat, and gut-related issues during monsoon. It is important to consume foods rich in antioxidants like vitamins C, E and A to maintain immunity throughout this season. Eat these superfoods to improve your immunity during the rainy season.”
Ginger: Would you believe it? Ginger has anti-inflammatory properties that prevent colds and coughs. Ginger contains more than 400 natural compounds of which 6-gingerol and 6-shogaol provide anti-inflammatory effects. Ginger can be used as a spice in the form of ginger paste, grated or minced ginger or even ginger powder as an add-on to various dishes, or can be consumed with tea, or green tea.
Garlic: Garlic contains a compound called allicin that acts as the main active ingredient in garlic that helps to improve immunity decrease inflammation and combat infections. To release allicin, garlic needs to be crushed, sliced or chewed hence remember to always slice or crush the garlic before using it. Garlic can be easily added to your dals, vegetable preparations, and soups.
Turmeric: Turmeric carries more than 300 powerful nutrients and hence is also known as a powerful herb that consists of Beta carotene, niacin, flavonoid, etc. Curcumin being the most active and potent compound possesses anti-inflammatory and and anti-bacterial properties to help fight colds, coughs, and other infections during monsoon. Drinking turmeric milk at night can help manage a dry cough. Also, add turmeric to the hot water and drink it to soothe your sore throat. Moreover, one can add it to soup, subzi, and curry.
Watermelon and Pomegranate: Rich in vitamin C in turn plays a huge role in immune function along with lycopene, a potent antioxidant that helps to reduce inflammation and oxidative stress and helps to stay hydrated during monsoon. Watermelon can be consumed as a mid-meal topped with soaked chia seeds crushed walnuts and almonds that further enhance the immune properties of the meal. Watermelon can also be included in fruit salads, and milkshakes.
Pomegranate is loaded with vitamins A, C, E, and folate. It is anti-viral, and antioxidant in nature. boosts immunity and enhances digestion. Can be consumed as a mid-meal or as a topping for custard, poha, chaat, bhel etc.
Blueberries: They contain a wide range of flavonoids that typically help to fight lower respiratory tract infections and can be proven helpful to fight such infections and related cough. They are also rich in vitamin C which works as an antioxidant and helps to prevent illnesses during monsoon. They increase the production of white blood cells, which are important to tackle infections. Can be consumed as a mid-meal or as a topping for custard, puddings, pancakes etc.
Yoghurt: Contains probiotics, gut-friendly bacteria and amazing bioactive compounds that modulate the gut microbiome and regulate the immunocyte function which in turn helps to boost immunity and also ease digestion. Many people suffer from gas, bloating, constipation, diarrhoea, abdominal pain, and cramps due to contaminated food and water. You can also opt for other probiotics such as kefir, sauerkraut, and kimchi to keep your gut healthy during monsoon. Add yoghurt to your smoothie, and drink chaas (buttermilk) made at home.
Green tea: Has antioxidants called catechins – epigallocatechin gallate, polyphenols that strengthen the immune system and protect against infections by reducing oxidative stress and radical production. It is better to drink green tea once a day and don’t go overboard due to the caffeine content in it.
Stay away from street food: While it is imperative to adhere to a well-balanced diet consisting of fresh fruits, vegetables, whole grains, pulses, lentils, and nuts, one should avoid street food. Don’t eat cut fruits, Chinese items, gola, chaat, and other namkeens that are sold on the street and can get contaminated with the bacteria causing gastroenteritis or stomach flu and food poisoning. It is essential to eat fresh food cooked at home. Drink enough water to stay hydrated and flush out toxins from the body.
Exercise indoors to stay healthy and hearty: Gymming, walking indoors, and yoga can help you boost immunity and stay in top shape during the rainy season. Ensure to eat well and build a strong immune system to fight infections this monsoon. Follow these foolproof tips and you can thank us later!
A majority of people experience seasonal infections, flu, cold, sore throat, and gut-related issues during monsoon. It is important to consume foods rich in antioxidants like vitamins C, E and A to maintain immunity throughout this season. Check more details Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
