What we eat affects both our health and immunity. Eating nutrient-dense foods helps support a healthy immune system. Maintaining a strong immune system is crucial during the monsoon season.

The monsoon season increases the risk of sickness by increasing the quantity of infection-causing germs. In addition to maintaining proper hygiene, drinking clean water, and avoiding unsanitary foods, incorporating superfoods into our diet helps boost immunity. Discover which superfoods can boost immunity during the monsoon season. 

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6 Superfoods to Boost Immunity During the Monsoon: 

1. Turmeric

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Turmeric is the spice that gives curry its distinct yellow color. It has been used in India for thousands of years as a spice and medicinal herb. According to research, turmeric includes chemicals that have therapeutic effects.

These molecules are known as curcumin. Curcumin helps with detoxification in addition to boosting immunity. This helps protect against seasonal influenza and colds. It also has a substance known as lipopolysaccharide, which has antiviral and antibacterial properties. Using turmeric also improves the body’s metabolism, this encourages consistent bowel motions and contributes to the improvement of gut health. Furthermore, the anti-inflammatory and antioxidant properties maintain a healthy gut and enhance digestive health. 

Turmeric's anti-inflammatory qualities make it a vital spice for a monsoon diet. It is also effective in the fight against infectious invaders—such as bacteria, viruses, and fungus. Turmeric milk, or haldi dudh, is commonly taken before bedtime, especially during monsoons. 

2. Ginger

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Ginger originates from a flowering plant that originated in Southeast Asia. It enhances the flavor of both sweet and savory foods while also providing numerous health advantages. Ginger has a lengthy history of use in both orthodox and alternative medicine. It has been used to improve digestion, alleviate nausea, and combat the flu and common cold, to name a few of its applications. Gingerol is the primary bioactive ingredient in ginger. It accounts for many of ginger's medicinal properties. 

Ginger's antibacterial qualities could make it effective against bacterial and fungal infections. Laboratory investigations have discovered that it may be beneficial against:

Staphylococcus aureus (S. aureus) that is responsible for a variety of illnesses.

Escherichia coli (E. coli) which is the cause of intestinal problems.

Candida albicans (C. albicans) which causes fungal infections in the mouth, vagina, etc. 

You can add minced ginger to your tea, soups, and stir-fries to get its benefits. 

Get your diet plan to keep yourself healthy this monsoon. 

3. Garlic 

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Garlic enhances the flavor of foods and has long been used medicinally. Early civilizations understood its use in combating diseases. Garlic may also delay artery hardening and is used to treat high blood pressure. Garlic's immune-boosting benefits appear to stem from a high quantity of sulfur-containing substances like allicin. According to a 2016 study, aged garlic extract (AGE) can help enhance your immunity.

The study discovered that those who took AGE supplements for three months throughout the cold and flu season had milder symptoms and lost fewer days of school or work. Other studies indicate that the chemicals in garlic may have antiviral capabilities. In addition to boosting your immune system, it may prevent viruses from entering host cells or multiplying within them.

Garlic is best consumed raw on an empty stomach.  

4. Spinach 

Spinach (Spinacia oleracea) is a leafy, green vegetable that originated in Persia.

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It belongs to the amaranth family, which includes beets and quinoa. Spinach has an abundance of vitamins and minerals, including: 

Vitamin A Spinach that is abundant in carotenoids, which the body can convert into vitamin A.

Vitamin C a potent antioxidant that improves skin health and immunological function.

Vitamin K1 is necessary for blood coagulation. One spinach leaf provides more than half of your daily needs.

Folic acid often known as folate or vitamin B9, is needed for pregnant women's appropriate cellular activity and tissue development. 

Spinach increases our immune systems' ability to fight infections, making it a monsoon superfood. There are numerous methods for cooking spinach. You can get it canned or fresh, and it can be eaten cooked or raw. It tastes great on its own or in combination with other foods. 

5. Yogurt

Yogurt is a fantastic source of probiotics. It is created from milk fermented by probiotics, primarily lactic acid bacteria, and bifidobacterium.

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Yogurt has numerous health benefits, including enhanced bone, heart, and gastrointestinal health, lower risk of diabetes, decreased risk of breast and colon cancer, and improved weight management. 

Yogurt is rich in vitamin D. Vitamin D regulates the immune system and strengthens our bodies' natural defenses against illness. 

6. Green Tea

Green tea is one of the world's healthiest beverages, offering many possible health advantages. Green tea contains a form of polyphenol known as catechin. Catechins are antioxidants that protect cells and provide additional health advantages. 

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Green tea has beneficial elements that help boost brain function and cognitive wellness. It could also possibly decrease the risk of cognitive impairment in middle and old life. 

Both green and black teas contain flavonoids, a form of antioxidant. Green tea stands out for its high quantities of epigallocatechin gallate (EGCG), another strong antioxidant. 

According to research, EGCG may have immune-boosting antiviral effects. Black tea's fermentation process eliminates a big portion of its EGCG. In contrast, green tea is steamed rather than fermented, thus the EGCG is maintained. 

Consume green tea in the morning, to get its benefits and boost your health this monsoon.

Since there are more bacteria and germs during the rainy season, it may affect your health. To preserve general well-being and increase immunity during the monsoon or any other season, keep in mind that a balanced diet should be paired with other healthy lifestyle behaviors like regular exercise, enough sleep, stress management, and excellent hygiene. 

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FAQs

1. What foods are ideal during the monsoon season? 

Your diet should be high in vitamin C, antioxidants, and soluble fiber. Everything should be fresh, including rice, dal, chapattis, and vegetables. Food should be eaten during the first hour of preparation. 

2. How can you improve your immune system quickly?

There is no quick technique to improve immunity. However, one should start by boosting their overall health and immune system. Focus on eating a well-balanced diet rich in veggies and healthy grains. Aim for at least 150 minutes of physical activity per week, get 8 hours of sleep, and manage stress with yoga.