By : Saloni Deshmukh Nutrition and Fitness Blogger

Food habits that need to be followed in Monsoon Season

The most awaited monsoon season is here. It is a big relief after the burning summer. Monsoon makes everything beautiful with greenery and waterfalls, but it also invites many germs and diseases like indigestion, conjunctivitis, typhoid, and dengue. These are also results of low immunity. It is important to keep a check on our immunity in such times.

With a nutritious diet and a healthy lifestyle, you can easily strengthen up your immune system. There are many foods and lifestyle changes you can make to keep your immune system up with the monsoon.

Foods to include in your diet to strengthen your immune system:



Probiotics are living bacteria and yeasts that are good for your gut health. It can be called “good bacteria” which keeps your digestive system healthy. Some probiotics that you can easily include in your diet are yogurt or curd, idli, dosa, paneer, green peas, oats, buttermilk.


Vitamin C

Vitamin C is well known for its role in helping the immune system. Not only does it help in strengthening the immunity, but it also heals and repairs the tissues, keeping you away from many diseases. Sources of Vitamin C are in abundance like oranges, lemon, tomatoes, grapes, bananas, strawberries, kiwis, broccoli, bell peppers.


Healthy Fats

In monsoon, while it is pouring outside it is tempting to eat hot and crispy fried food like pakoras. Once we start, it is difficult to stop gorging on it, as a result, adding bad to our body. However, swapping this with good and healthy fat will help in the long run. Nuts, chia seeds, extra virgin oil, eggs, and many more food options are there which will help in maintaining good fats in our body and reducing cholesterol.



In the rainy season, you will find yourself hungry even after an hour of having a meal. This may lead to binge on unhealthy food resulting in weight gain and digestion problems. The best way to keep yourself full for longer is to have a good amount of protein. Protein rates higher on the satiety scale. There are many natural sources of protein available.


As an easy and delicious option, you can choose GRD Bix – The Superior Protein biscuits or you can choose from a variety of flavors of protein shakes. There are many easy and fast recipes available on the GRD Protein website for different smoothies and snacks with the goodness of protein and many different nutrients our body needs. If you are serious about your health choices this monsoon GRD protein products are worth a try.


Fruits and Veggies

Fruits and veggies are but obvious to mention. Fruits are veggies are full of vitamins, iron, minerals, folates, carotene, potassium, and much more. The list will never end if all of them to be mentioned. They are an excellent source of fibers. Fibers help to maintain a healthy gut and digestive system. With all these nutrients, they are the perfect choice to keep your immune system healthy.

Although fruits and vegetables come with many benefits, it is advised to eat seasonal products. As monsoon brings many digestive problems, seasonal fruits and vegetables are easy to digest.


Vitamin D rich food

Rains make it impossible to step outside and get the dose of vitamin D from the sun. Food could be your best rescue option. Obviously, you can start consuming vitamin D supplements and add to it your go to supplementation. However, it would be great to get it from natural foods.

Vitamin-D rich food which are easily available, and you must add it to your diet:


Whole eggs

Eggs are high in protein content but are also a good source of vitamins and omega-3 fats. Egg yolk contains vitamin B12 and folate which help in strengthening the body.



Mushrooms are the best plant-based source of Vitamin-D. Mushrooms can be consumed in several ways like soups, curries, stuffing. There are many delicious recipes available online. Under ultraviolet light, mushrooms can synthesize vitamin D2.

Caution: Make sure you wash your mushrooms properly in warm water and eat them fresh. It is always better to take extra precautions in the monsoon.



Tuna specifically canned tuna has good amount of Vitamin D. It is also known to have Vitamin K and niacin. Niacin is a type of Vitamin B which helps your body to turn food into energy.


Keep yourself Hydrated!

As there is high moisture percentage in the air you may not feel the urge to hydrate yourself but still, you should have plenty of fluids. If you find water boring, you can always opt for infusion drinks. Cut few pieces of citrus fruit, add to your water container, let then sit there with your water as drink it sip by sip the whole day. In this way, you will get your daily dose of water with the goodness of Vitamin C. Double benefits!!


Herbal teas

Aside from infusion drinks, you can enjoy a steaming hot cup of herbal tea. Boil some water add honey, ginger, mint, pepper, and there are many more spices to opt from. All these are antioxidants and will help you boost your immunity. The good thing is these are easily available in our desi kitchens.


Other dos and Don’ts for monsoon


Eat Fresh

Avoid eating pre-cut fruits. Eat them fresh after washing them properly.


Limit Meat

Consume meat in moderation. Instead of heavy dishes have some soup or stew.


Boil it.

Avoid eating raw dishes like salads. Wherever possible boil or steam your food before eating during monsoon season.


Avoid street food.

Along with unhealthiness, hygiene factors play important role in the rainy season. Avoid street food however tempting it seems.


Eat-in moderation.

Avoid eating heavy meals, eat less and frequent. High humidity reduces the body’s digestion ability. Eating heavy meals may lead to an upset stomach.

With all the correct information and right choices, you can keep your family and yourself healthy. Eat fresh, stay hydrated, exercise regularly and enjoy the monsoon!!



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