The extreme heat of summer is relieved with the arrival of the monsoon season. But seasonal diseases like the flu, stomach difficulties, and the common cold also seem to be on the rise along with the sound of raindrops. This is due to the fact that the weather’s humidity and moisture serve as an ideal environment for bacteria and viruses.

One of the most effective ways to boost immune system is to stay healthy and beat these monsoon blues. Although eating a balanced diet is always important, adding particular foods high in antioxidants, vitamins, and minerals can greatly strengthen the immune system in your body against disease.

List of 7 Monsoon Foods that Boost Immune System

Here are 7 fantastic monsoon foods you should add to your plate to stay healthy and fight off infections –

Mushrooms – Mushrooms are a powerhouse of nutrition and a great addition to your monsoon diet. These versatile fungi are packed with beta-glucans, a type of complex sugar that boost immune system by increasing white blood cell production. The body uses white blood cells as its warriors in order to fight off disease incursion. In addition, mushrooms are a wonderful source of vitamins B, C, and D, all of which are important for immune system health.

Tip – Include a variety of mushrooms in your diet. Portobello mushrooms, shiitake mushrooms, oyster mushrooms, and button mushrooms are all readily available options. Saute them with garlic and herbs, add them to stir-fries, or stuff them for a delicious and nutritious meal.

Sweet Potato – This vibrant orange root vegetable is an excellent source of nutrients, especially vitamin A, which is vital to keeping the soft tissue protecting the respiratory tract in good condition. The body uses these membranes as its first line of defense when it comes to infections transmitted through the air. Another important ingredient for a strong immune system is vitamin C, which sweet potatoes are an excellent source of.

Tip – Roast sweet potatoes for a simple and satisfying side dish. You can also mash them or use them in soups and stews. Try baked sweet mashed potatoes with an extra pinch of cinnamon for a delicious treat.

Spinach – During the monsoon, spinach is a great food to boost immune system because it is a green veggie with leaves that is packed with nutrients. They include a wealth of vital minerals and vitamins, such as vitamins A, C, E, and K, which support a robust immune system. Additionally, spinach has a lot of antioxidants that help combat free radicals, which can harm cells and impact immunity.

Tip – Get creative with spinach! Add it to your morning smoothie, toss it into salads, or use it as a base for a healthy stir-fry. You can even wilt spinach and stuff it into omelets or parathas for a protein-packed breakfast.

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Bitter Vegetables – During the monsoon season in India, bitter vegetables which include bitter melon, neem leaves, and fenugreek are often eaten. Even while not everyone may enjoy the taste of them, these veggies have a surprisingly wide range of health advantages. They have been claimed to have detoxifying properties, and they could boost immune system by increasing the production of white blood cells.

Tip – If you’re new to bitter vegetables, try incorporating them gradually into your diet. Try experimenting with different cooking techniques and start with small portions. Bitter melon can be stir-fried or added to curries. Neem leaves can be boiled and consumed as tea. Fenugreek seeds can be sprouted and enjoyed in salads or curries.

Garlic – Garlic has long been utilized for its therapeutic qualities and is considered a powerful immune system stimulator. Garlic is a natural antibiotic with antiviral and antifungal properties. It may help reduce the severity and duration of colds and flu. Moreover, garlic is high in antioxidants, which assist in protecting cells and maintain a healthy immune system.

Tip – Add a generous amount of crushed or chopped garlic to your soups, stir-frying, and curries. You can also enjoy roasted garlic cloves for a milder taste.

Yogurt – This dish is rich in probiotics and has a creamy texture that helps to boost immune system. Yogurt is high in live and active cultures, which are good bacteria that help maintain a healthy gut microbiome. Since the stomach is home to many immune system cells, it is essential for a healthy immune system.

Tip – Choose plain yogurt with low sugar content and add your own sweetness with fresh fruits and honey. Yogurt can also be used in smoothies or simply eat as a cool snack.

Fish – Fish is a great source of omega-3 fatty acids, especially fatty fish like tuna, salmon, sardines, and mackerel. Omega-3s may help lower the risk of long-term illnesses because of their anti-inflammatory properties. Additionally, fish contains important nutrients like vitamin D and selenium, both of which play critical roles in maintaining a healthy immune system.

Tip – Try to get a minimum of two servings of fish every week in the food you eat. Fish can be boiled, pan-fried, baked, or grilled. To create a complete and satisfying meal, combine it with brown rice or a side of roasted veggies.

While these monsoon foods are excellent to boost immune system, a well-rounded diet and healthy lifestyle are key to staying healthy throughout the season. Include these items on a regular basis to strengthen your immune system and have a healthy monsoon season.

Also read:- Effective Monsoon Hair Care: Tips to Combat Hair Fall and Keep Your Locks Healthy