Turmeric, fenugreek & lemon: why you should have these during monsoon season?

Citrus fruits like oranges, lemons and grapefruits are rich in vitamin C, a potent antioxidant that strengthens the immune system. Vitamin C helps fight off infection and enhances the production of white blood cells, which are crucial for immune defence. Consuming these fruits regularly can provide protection against common monsoon ailments such as colds, flu and viral infections. Most importantly vitamin C helps your body absorb iron and is needed for bone health.

LEAFY VEGETABLES AND ANTIOXIDANTS

Leafy green vegetables such as spinach, kale, and fenugreek leaves are packed with essential vitamins, minerals and antioxidants. They are a great source of folate and iron, which are vital for maintaining a healthy immune system. These vegetables also help in detoxification and improve digestion, reducing the risk of gastrointestinal infections. Including a variety of leafy greens in your diet can provide an added layer of protection against monsoon-related diseases. Greens are good but in monsoon they can carry worms. So thoroughly wash and steam them before consuming. Choose fresh cooked warm foods.

GARLIC A MUST ADDITION

Garlic is known for its antimicrobial and immune-boosting properties. It contains a compound called allicin, which has antibacterial, antiviral, and antifungal properties. Regular consumption of garlic can help prevent respiratory infections, including the common cold and cough, which are prevalent during the monsoon season. Incorporate fresh garlic into your cooking or consume it raw to maximize its health benefits.

TURMERIC AND SOME SPICES

Turmeric is a golden spice widely used in Indian cuisine and has been revered for its medicinal properties for centuries. It contains an active compound called curcumin, which possesses potent anti-inflammatory and antioxidant properties. Turmeric boosts immunity, aids digestion, and helps prevent a range of monsoon-related illnesses, including respiratory infections and gastrointestinal disorders. Adding a pinch of turmeric to your daily cooking or drinking turmeric-infused milk can work wonders for your health. Turmeric works best with pepper. Cardamom, cinnamon and nutmeg are all anti-microbial and anti-fungal.

YOGURT FOR GUT HEALTH

Yogurt is a probiotic-rich food that helps maintain a healthy gut by promoting the growth of beneficial bacteria. A strong gut microbiome is essential for a robust immune system. Consuming yogurt regularly can reduce the risk of gastrointestinal infections as well as improve overall digestive and heart health. Opt for plain, unsweetened yogurt and consider adding seasonal fruits or a sprinkle of flaxseeds for added nutrition. Kefir, buttermilk and pickled vegetables work too.

NUTS AND VITAMINS

Nuts and seeds like fenugreek, fennel and walnuts are rich in proteins, vitamins, minerals and healthy fats. Particularly dry fruits and nuts are enriched with riboflavin and niacin that keep our immunity intact.

Above everything else, it is essential to maintain good hygiene practices, drink clean water and consume freshly cooked meals to further minimise the risk of diseases during this season.