Monsoon often comes hand in hand with a lot of waterborne infections and diseases, which, in the case of a weakened immune system, would cause a lot of problems for a person. To prevent this, a balanced diet must be followed strictly.
9 Hidden Immunity-Boosting Foods To Add To Your Monsoon Diet
Building a stronger immune system during the rainy season isn’t about relying on a single ‘superfood’; rather, it depends on building a diverse and nutrient-filled diet. While some foods like ginger are super well known, there are some hidden and underrated foods that also help in boosting your immune system effectively along with providing a rich flavour profile. Here are 9 less talked-about foods that strengthen the immune system during monsoon.
Chaulai (Amaranth Leaves)
Frequently overlooked by spinach, chaulai is packed with vitamin C, vitamin A, and iron that play an important role in keeping the immune system working normally. With its mild earthy taste that is slightly different from that of spinach but not too far from it, these leaves make for a great addition to stir-fries, dal, and soups during monsoons.
Kokum
Kokum is a popular fruit in the western coastal regions of India. It is packed with antioxidants and vitamin C that strengthen the immunity of our body. Its sweet and tangy flavor is an excellent combination with the heavy food items eaten during the rainy season. Kokum is a fruit that adds a zestiness to your food.
Moringa Leaves
One of the most nutritious greens available in nature, moringa contains vitamin C, vitamin A, and several phytonutrients known to have antioxidant properties. With their slightly peppery taste, moringa leaves can be used in soups, curries, and lentils, bringing much more to the table than just deliciousness.
Black Garlic
Unlike regular garlic, which is consumed in its fresh form, black garlic goes through the process of slow aging till it acquires a soft texture and a natural sweetness along with an umami flavor with undertones of balsamic vinegar and molasses. In addition to garlic being a rich source of immunity-stimulating compounds, black garlic also contains antioxidants, which enhance the body’s well-being. It pairs well with roasted vegetables, noodles, and grains.
Bael (Wood Apple)
The under-appreciated fruit that is rich in vitamins and plant compounds can help improve the nutritional content of your diet. The fruit is commonly added to beverages and desserts for its unique sweet and caramel flavor. Apart from enhancing one’s food options, bael fruit provides immune-boosting nutrients without causing any digestive problems.
Shiitake Mushrooms
These delicious mushrooms are rich in beta-glucan content, among other bioactive compounds that help boost immunity and immunity processes. Due to their strong and delicious umami flavor, shiitake mushrooms are perfect for soup, stir fry, noodle and rice dishes. They provide an easy way to make your food healthier and heartier.
Amla (Indian Gooseberry)
Though popular in the field of alternative wellness treatments, it often makes its way into our regular diet. Amla contains one of the highest concentrations of vitamin C found in nature and is a very important ingredient, especially during the rainy season. Its extremely tart taste can be used in chutneys, pickles, juices, or candied preparations, adding a zesty twist to the dish.
Finger Millet (Ragi)
Though famous as a good source of calcium, ragi is also rich in iron, fiber, and antioxidants that help maintain our general health and well-being. Its earthy taste gives this ingredient a wide range of options in cooking, such as porridge, rotis, dosas, and baked items. The warmth provided by the preparation of ragi dishes makes them perfect for the monsoon season.
Fermented Bamboo Shoots
Popular as an ingredient in some North-Eastern Indian cuisine, the fermented bamboo shoots are rich in healthy ingredients due to the natural presence of fermentation and provide benefits to our gut, thereby helping our immunity. These shoots have a distinct sour, pungent, and smoky flavor, adding a delicious twist to any curry, stir-fry, and soup.