The monsoon is a season of infections and compromised immunity. High humidity, unsanitary conditions, and water contamination from sewage overflows and heavy rain create an environment conducive to microbial growth, increasing the risk of disease. While taking precautions is one thing, maintaining a robust immune system is of utmost importance. According to a dietitian, eating healthy monsoon vegetables can help you stay healthy and boost your immunity.
Anjana B Nair, Consultant Dietitian, Motherhood Hospitals, HRBR Layout Bengaluru, tells Health Shots that during the monsoon, when infections are more common, certain vegetables provide essential nutrients like vitamin C and zinc that can boost defense mechanisms. of the organism. Thus, their consumption contributes to the maintenance of overall health and resilience against seasonal diseases.
Monsoon vegetables for immunity
Here are 5 immune-boosting vegetables to eat during the monsoon:
Spinach, a well-known superfood, is a nutritional powerhouse that should find a regular place on your plate. Rich in vitamins A, C and K, as well as minerals like iron and folic acid, spinach is an immune-boosting vegetable. These nutrients work together to strengthen your immune system, support healthy cell function and promote overall well-being. Whether added to salads, soups or smoothies, spinach is a versatile vegetable that can be easily incorporated into a variety of dishes.
2. Red peppers
Known for its vibrant color and distinct flavor, red bell pepper is not only visually appealing but also an excellent immunity booster. Rich in vitamin C, this vegetable plays a crucial role in maintaining healthy skin, stimulating collagen production and improving the immune system against infections. Nair says, “Additionally, red peppers contain antioxidants that help protect cells from free radical damage, contributing to a strong defense against disease. »
Broccoli, a cruciferous vegetable, is known for its high content of vitamins, minerals and dietary fiber. Rich in vitamins C, E and antioxidants, broccoli supports immune function by neutralizing harmful substances and supporting the body’s ability to fight infections. Sulforaphane, a compound found in broccoli, has also been linked to improved immune responses and reduced inflammation. Including broccoli in your monsoon diet can contribute to a balanced and robust immune system.
Carrots are a staple in many households and their benefits for the immune system should not be underestimated. Nair says, “Filled with beta-carotene, which the body converts into vitamin A, carrots play an essential role in maintaining healthy skin and mucous membranes, the body’s first line of defense against pathogens. . Additionally, vitamin A supports the production of white blood cells, which are integral to the immune response. Enjoy carrots as a crunchy snack, mix them into juices or add them to stews for a nutritious boost.
5. Bitter Gourd
Even though the name may not sound appealing, bitter gourd offers a unique set of health benefits worth exploring. “Bitter gourd is known for its potential to regulate blood sugar levels, but it also helps with immunity thanks to its high concentration of vitamins and minerals. Packed with vitamin C, bitter gourd helps boost the immune system and reduce inflammation,” says Nair. Including this slightly bitter vegetable in your diet can provide distinctive flavor and immune benefits.
6. Lady Finger (Okra)
Ladyfinger, also known as okra, is another monsoon vegetable that can do wonders for your immune system. Rich in vitamins A and C as well as antioxidants, okra helps fight oxidative stress and promotes overall immune health. Plus, its dietary fiber content supports digestive health, which in turn plays a role in maintaining a strong immune response. Whether used in sabzi, stir-fries or soups, lady finger is a versatile vegetable that adds both flavor and nutrition to your meals.
Keep in mind that in addition to adding these vegetables to your diet to boost your immunity, maintaining a balanced diet that includes a variety of nutrient-dense foods, staying hydrated, getting enough sleep, and practicing good hygiene are all factors. important for supporting a strong immune system. system!