Monsoon brings that magical earthy smell, cooler evenings, and the comforting sound of raindrops. But along with it come the not-so-pleasant guests — cough, cold, stomach infections, skin rashes, and low energy. The humidity makes our digestion sluggish, and our body’s immunity tends to drop.This is the time when “you become what you eat” matters most. Traditional Indian wisdom, combined with a little kitchen mindfulness, can keep you healthy and protected throughout the season.
The Diet should be Full of :
1.Fruits Rich in Vitamin C: Include seasonal gems like amla (Indian gooseberry), jamun, guava, lemon, and oranges in your daily diet. These fruits are rich in vitamin C, which strengthens immunity and improves iron absorption — much needed in this damp, infection-prone weather.
Tip: Mix grated amla with a teaspoon of honey and have it every morning — a grandma-approved immunity booster!
2.Healing Indian Spices: Our kitchens are filled with age-old remedies. Add haldi (turmeric) to milk or dal, use adrak (ginger) and lehsun (garlic) in your curries, and brew a kadha with cinnamon, tulsi, black pepper, and cloves.
Desi Remedy: Sip on adrak-tulsi chai or warm haldi doodh before bed to keep colds at bay.
3. Cooked, Light Vegetables: Avoid raw salads during monsoon. Instead, opt for lightly cooked dishes using seasonal veggies like lauki, parwal, tori, and palak. These are easy on the stomach and reduce the risk of food-borne infections. While many avoid leafy greens during monsoon due to contamination fears, properly cleaned and well-cooked shaak (leafy vegetables) are extremely beneficial. Seasonal greens like pui shaak (Malabar spinach), lal shaak (red amaranth), and thankuni pata (Centella asiatica) are rich in fiber, iron, and powerful antioxidants.This not only supports digestion but also boosts immunity naturally.These greens help regulate bowel movements, fight inflammation, and support overall gut health — a must during the sluggish monsoon metabolism.
Bengali Style: A simple lau-er torkari (bottle gourd sabzi) with mustard seeds and green chilies is nourishing and easy to digest.
4.Comforting Rice Dishes: Warm, soft rice dishes are both soothing and easy to digest. khichdi with moong dal, lemon rice, or curd rice — perfect for gloomy weather and gentle on your gut.
Traditional Recipe: Try a bowl of masoor dal khichdi with a spoon of homemade ghee — a monsoon favorite in many Indian homes.
5.Soups, Kadha, and Warm Liquids: Warm liquids help balance the body during monsoon. Include vegetable soups, mung dal shorba, or herbal kadhas. Avoid iced drinks and focus on warming, gut-friendly options. Ingredients like tulsi, giloy, clove, black pepper, and ginger are packed with antioxidants and anti-inflammatory compounds. They stimulate the immune response, helping the body to ward off viral infections and seasonal flu. Kadha helps loosen mucus, reduce throat inflammation, and clear nasal blockage. Spices like black pepper, cinnamon, and long pepper (pippali) act as natural decongestants.
Quick Kadha: Boil tulsi leaves, black pepper, ginger, and clove in water. Add honey and sip it warm — your immune system will thank you! Drinking freshly prepared kadha once a day during monsoon (preferably on an empty stomach or at bedtime) can be a simple and powerful step to protect your body naturally.
Our ancestors always ate with the seasons — and monsoon is no exception. Stick to fresh, local, and seasonal foods, cook everything well, and spice it up smartly. With the right plate, you can enjoy the rains without falling sick.
