Include these fruits and veggies in your diet for peak health during the monsoon


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Even though we all like the monsoon season, it also brings a lot of pathogens that lower our defences and increase our susceptibility to diseases like the flu and other viruses.

The COVID-19 pandemic is already a threat to mankind and might get worse as soon as our immunity declines. As a result, it's critical to maintain your health and eat foods like fruits and vegetables that boost our defences and fortify us. A nutritious diet can shield individuals from disease-causing microorganisms, which are more likely to infect older adults, youngsters, and those with weaker immune systems.

You can boost your immunity by including the following fruits and vegetables in your diet:


Fruit that is beneficial for you and both delicious and refreshing is watermelon. Interestingly, it contains 92 percent water and is rich in antioxidants, which support cell protection. Additionally, it contains lycopene, which protects you from UV radiation, vitamins A, B, and C. These nutrients reduce the danger of contracting an infection during the monsoon season.


Fruits rich in nutrients like vitamin C and fibre aid in energy restoration and immune development. One of those fruits is the pomegranate. Because it contains antioxidants and vitamin C, it has been used for its enormous health advantages throughout history. It boosts immunity, eases digestion, combats type 2 diabetes, and controls blood pressure. So, grab a pomegranate when you're in the mood for a snack.


Every variety of orange has more than 100% of your required daily intake of vitamin C, making citrus foods like oranges or mosambi widely renowned for their immune-boosting vitamin C components. Additionally, it boosts the body's absorption of iron and shields cells from harm by boosting collagen formation.

Coconut Water

Keeping the body hydrated is one of the best strategies to stay healthy and avoid bacterial illnesses. While you should drink more water, coconut water, an excellent source of electrolytes, should be consumed once daily to further aid in removing toxins. It is considered to provide immunity-boosting qualities as well as heart health benefits. Additionally, it can help someone lose weight and improve their skin.


Did you realise? One of the best green vegetables for your health is spinach. After all, it is among the healthiest and simplest monsoon veggies to cultivate. It is abundant in antioxidants and beta-carotene, which may both improve our immune system's capacity to fight infections.


Indigestion is a common monsoon-related condition. Beetroot consumption aids in weight loss, digestion, and immunity-building. In fact, beetroot is helpful for people who have hair and skin issues and raises haemoglobin levels as well.


Broccoli is a food which has a large nutritional impact. Iron, potassium, calcium, selenium, and magnesium are all present. This amazing vegetable also has a lot of fibre, protein, and vitamins A, C, E, and K. A variety of B vitamins, including folic acid, are also present.


Due to its low calorie and high fibre content, corn is regarded as a nutritious snack during the monsoon. Lutein and two other phytochemicals that enhance vision are also present. Moreover, the insoluble fibre in maize feeds the beneficial bacteria that aids in digestion in our gut. It is a dish that can be grilled, steamed, or cooked in a pot of water.

The monsoon season is one of nature's most beautiful times because it turns green and provides relief from the hot summers. We must remember, though, that this is the time of year when diseases, whether they be waterborne or airborne, are most likely to occur. To protect ourselves and our families from illnesses, we must be extra vigilant when we are out and take the necessary precautions.