INTRODUCTION:
When people think of a monsoon, they often think of heavy rains that pour down for weeks. While a rainy season is part of a monsoon, a monsoon is more than just rain. A monsoon is a shift in winds that often causes a very rainy or dry season. We feel like eating hot, spicy, delicious food. Such mouth-watering rainy season foods can be prepared healthier using vegetables and fruits to prevent infections due to unhygienic preparation methods(boiling, steaming, stir-frying, grilling, and baking).
Infectious disease during Monsoon:
Mosquito-borne disease:
These include malaria, dengue, and chikungunya. Dengue is the most common monsoon disease and is spread by the tiger mosquito.
Waterborne disease:
These include typhoid, cholera, jaundice, hepatitis A, and gastro-intestinal infections.
Airborne diseases:
These include the common cold, cough, flu, and influenza. These diseases spread quickly through close contact, coughing, and sneezing.
Fungal infections:
These can affect the skin, nails, and respiratory system. They are common during the monsoon due to the increased humidity and damp conditions.
Leptospirosis:
This disease spreads through contact with water or soil contaminated with urine from infected animals. Symptoms include chills, vomiting, and red eyes.
FOODS TO BE INCLUDED
Fruits: Apples, berries, litchi, plums, cherries, peaches, papayas, pears and pomegranates, tomato.
Vegetables: Brinjal, cucumber, beetroot, radish, gourds family, ladies finger and Sweet potato.
Spices: Turmeric, cinnamon, cloves, garlic, ginger, Cardamon, ajwain
Fluids: Herbal water, aloe vera juice, buttermilk, chai, lemon ginger tea,blacksukku coffee,
Proteins: Beans, legumes, sprouts, black chickpea, and moong dhal.
Carbs: Poha, millet, oats, corn, rice, barley, and vermicelli.
Fats: Nuts and seeds, sesame, gingelly oil, and corn oil.
IMPORTANT NUTRIENTS TO BE ADDED
Vitamin C: Boosts the production of white blood cells, essential for fighting off infections. Incorporating a variety of colorful fruits and vegetables into your diet can provide a wide range of antioxidants to help combat oxidative stress and support overall immune function.
Zinc: Aids inInclude zinc-rich foods like red meat, nuts, and seeds in your diet to support your body’s natural healing processes. Additionally, zinc can help regulate immune responses and reduce inflammation in the body.
Additionally, incorporating sources of omega-3 fatty acids such as fatty fish, flaxseeds, and walnuts can also help reduce inflammation in the body and promote overall skin health. Remember to balance your omega-3 intake with omega-6 fatty acids for optimal health benefits.
Some antioxidant-rich foods to include in your diet are berries, dark leafy greens, and dark chocolate. These foods can help protect your body from oxidative stress and reduce inflammation caused by environmental factors.
Using fiber can help avoid food-borne infections and improve digestive health.
By promoting the growth of beneficial bacteria in the gut, probiotics aid in the battle against harmful or disease-causing microorganisms.
HEALTHY DIET TIPS 👍
Improving Immune System During Rainy Season
• Consume seasonal fruits for immune system improvement.
• Prefer curd over milk due to potential indigestion risks.
• Use only boiled and purified water to avoid contamination.
• Use bitter vegetables and avoid oils like sesame, peanut, and mustard.
• Limit meat consumption and avoid street food, pre-cut fruit, fried food, and junk food.
• Lower salt content to prevent blood pressure retention.
• Avoid foods and drinks that lower body temperature to prevent swelling and water retention.
CONCLUSION:
Although it offers a refreshing break from the summer heat, the monsoon season requires some dietary restrictions.
Maintaining cleanliness around us is just as important to staying healthy during the monsoon season as eating the appropriate food. Wash your hands both before and after eating, make sure you thoroughly wash your veggies before cooking and blanching them and drink enough of safe water to stay hydrated.