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During the monsoon season, increased humidity promotes the growth of bacteria, viruses, and fungi, leading to compromised immunity. Contaminated water sources and poor sanitation contribute to waterborne diseases, while mosquitoes and insects raise the risk of vector-borne illnesses. Inadequate hygiene practices and nutritional deficiencies further weaken our immune system. Limited availability and quality of fresh produce exacerbate the situation. Collectively, these factors make us more susceptible to illnesses during the monsoon.
However, worry not. Nutritionist Lovneet Batra took to Instagram to share five herbs that you can include in your diet to help you boost your overall health and support your immune system.
1. Ashwagandha. Ashwagandha has immune-modulating properties that can help strengthen the immune system. Consuming ashwagandha as a supplement can help boost your health during the monsoon season.
“Ashwagandha helps to reduce inflammation and improves gut health. It is also good for weight loss and diabetic patients,” Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital told indianexpress.com.
2. Neem. Nimbidin and nimbolide, which are constituents of neem, have been found to possess antibacterial and antifungal properties. Drinking neem tea or chewing neem leaves can promote overall well-being.
“Neem leaves taste bitter but have numerous health benefits. Neem is anti-fungal, has anti-inflammatory properties,” explained Sisodia.
Concurring, Yogita Chavan, Dietitian, Godrej Memorial Hospital, Mumbai said that lemongrass has citral, a bio-active molecule, which is extremely beneficial, especially during the rainy season, since it contains antibacterial, antimicrobial and anti-inflammatory characteristics that can aid in the prevention of infections and colds. It also contains antioxidants, which will help enhance your immunity.
“Regular use of lemongrass tea was also demonstrated to decrease oxidative stress and protect against free radical attacks. During the monsoon, lemon grass can be easily added while making 1-2 cups of lemon grass tea per day and gaining the advantages,” she added.
4. Giloy. Giloy, an anti-inflammatory, antipyretic herb which helps to boost your immunity to fight against the infection and helps in early recovery. Giloy has Javarghana (antipyretic) (fever-reducing) properties and may help manage fever and flu-like symptoms. Consuming Giloy as a decoction or in powdered form can help fortify your immune system during the monsoon.
“Giloy helps in reducing inflammation and pains in joints. Giloy along with tulsi boosts immunity,” said Sisodia.
5. Ginger. The presence of gingerol, a major bioactive constituent of ginger, has been reported to possess anti-inflammatory, antiviral, antitumor, antioxidant, and antibacterial functions. Drinking ginger tea or adding grated ginger to soups, stews, or stir-fries can help boost your overall health during the monsoon season.
“Coughing and congestion are prevalent during the monsoon season, and ginger can help with both. Ginger includes the bio-active compound ginestin, which benefits by loosening phlegm and removing it, resulting in a speedy recovery. It has also proven to boost the immune system and decrease stomach bacterial infections,” said Chavan.
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