The rainy season has come with a lot of health related problems and mouth-watering junk food options. But one thing we should not compromise on is our immunity and health. Dr. Rohini Patil, MBBS and certified nutritionist, shares her insights on food habits to stay fit this rainy season and keep your immunity and metabolism healthy:
1. Hydration: It is necessary to drink sufficient amount of water during the rainy season. Even though the weather is cold, your body still needs hydration. The rainy season can sometimes result in excessive humidity, which can lead to sweating and fluid loss. Be sure to drink at least eight glasses of water a day to stay properly hydrated and maintain optimal bodily functions.
2. Hot Beverages: In the rainy season, opt for hot beverages like herbal teas, soups and ginger drinks. These not only help in keeping you warm and comfortable but also provide additional health benefits. Herbal teas, such as chamomile or green tea, may provide antioxidants and boost your immune system. Soups, especially vegetable-based ones, provide a great way to consume nutrients and keep your body nourished.
3. Seasonal Fruits: Enjoy a variety of seasonal fruits that are available in abundance during the rainy season. Apples, pears, pomegranates and oranges are rich in vitamins, minerals and antioxidants. These fruits help strengthen your immune system, fight infections and improve overall health. Including these in your diet can also add natural sweetness and flavor to your food.
4. Vitamin C Rich Foods: Include foods rich in Vitamin C in your diet to strengthen your immune system. Citrus fruits such as lemons, oranges and grapefruit are excellent sources of vitamin C. Kiwis, bell peppers and broccoli are also rich in this essential nutrient. Vitamin C helps with the production of white blood cells, which are important for fighting infection and boosting your body’s defenses.
5. Light and balanced diet: Choose light and balanced meals that include a combination of whole grains, lean proteins and vegetables. This ensures that you get a wide range of nutrients without feeling heavy or lethargic. Whole grains like brown rice, quinoa and oats provide fiber and sustained energy. Lean proteins like chicken, fish and tofu aid in muscle repair and growth. Vegetables provide essential vitamins, minerals and antioxidants to support your overall health.
6. Probiotics: Include probiotic-rich foods in your diet, such as yogurt, kefir and fermented vegetables. Probiotics help support a healthy gut microbiome, which plays an important role in your immune system. They promote the growth of beneficial bacteria in the digestive tract, increase nutrient absorption and reduce the risk of gastrointestinal problems. A healthy gut contributes to better immunity and overall well-being.
Also Read: 10 Amazing Health Benefits Of Yogurt
7. Garlic and Onion: Include garlic and onions in your diet as they have natural antibacterial and antiviral properties. These ingredients help protect against common infections, especially respiratory infections which are more prevalent during the rainy season. Including these in your diet not only enhances the taste but also increases the nutritional value of your food.
8. Soups and Stews: Prepare nutritious soups and stews using a variety of vegetables, legumes and lean meats. These dishes are not only comforting and warm but also provide essential nutrients. Vegetables such as carrots, spinach and mushrooms provide vitamins and minerals, while legumes such as lentils and beans provide protein and fiber. Lean meats such as chicken or turkey can provide an extra protein boost. Soups and stews help keep you satiated, hydrated and nourished during the rainy season.
9. Avoid Street Food: Minimize the consumption of street food during the rainy season to reduce the risk of foodborne diseases. Rainy weather can create favorable conditions for bacterial and fungal growth, increasing the risk of contamination of street food. Opt for home-cooked meals or food from trusted sources to ensure food safety and prevent digestive problems.
10. Proper Food Storage: Ensure proper storage of perishable foods to prevent spoilage and food contamination. Due to the increase in humidity during the rainy season, food items can spoil quickly if they are not stored properly. Use airtight containers to store leftover food, fruits and vegetables in the refrigerator. This helps to retain their freshness and prevent the growth of harmful bacteria. Proper food storage practices are essential to maintaining food quality and reducing the risk of foodborne illness.
Thereafter, keep track of your healthy diet and routine to stay fit and most importantly feel fit to live longer in every season of your life.