As the monsoon arrives in India, doctors recommend incorporating specific seasonal foods into your diet to build immunity, support digestion, and ward off common rainy-season infections.

When the scorching summer heat gives way to the much-awaited monsoon, umbrellas and raincoats aren’t the only things that come out. Along with the urge to binge on snacks with tea, the monsoon also brings a new set of challenges for health. Seasonal infections, upset stomachs, flu, and a general lack of energy are common sights during rainy months.

Your body does not experience monsoons the same way you do. Increased humidity and fluctuating temperatures create favourable conditions for the growth of bacteria and microorganisms, making food and water more likely to become contaminated. At the same time, digestive complaints such as bloating, indigestion, and stomach infections tend to become more common. A balanced diet provides the vitamins, minerals, protein, and antioxidants your immune system relies on to function normally.

Bhutta and monsoon are practically inseparable in India, and the pairing makes nutritional sense. Corn is a good source of vitamin C, B vitamins, and antioxidants like zeaxanthin and lutein, which help protect cells from oxidative damage. Its fibre content also supports gut health during a season when digestive issues are common.

Amla is one of the richest natural sources of vitamin C, containing significantly more per gram than an orange. Vitamin C directly supports the production of white blood cells, your body’s first line of defence against infection.

Garlic is nature’s ultimate antibacterial powerhouse. Crushing or chopping raw garlic releases allicin, a sulfur compound that actively targets and neutralises harmful bacteria and viruses. Turmeric, with its active ingredient curcumin, supports immune cells in fighting foreign invaders. To maximise absorption, always pair turmeric with a pinch of black pepper.

A staple in Indian kitchens, ginger is practically medicinal during the rainy months. It contains gingerol, an active compound with potent anti-inflammatory and immune-supporting properties.

Doctors also recommend moong dal, jamun, and other seasonal produce. Using Indian herbs like turmeric, coriander, fenugreek, mustard, asafoetida, ginger, curry leaves and garlic helps boost immunity.

By making a few smart dietary tweaks, you can keep your digestion running smoothly and your energy levels stable throughout the monsoon season.