Contributed by: Healthians Team


The monsoon is almost here, and one of the best parts about the season is undoubtedly the food.

During this time, the seasonal transition can be harmful to one’s health. So, it is critical to eat healthily.

There are many monsoon foods to choose from, but a few stand out unlike any other — not just for their taste but also for their nutrient quality.

Corn (bhutta)

Corn is the most power-packed and beneficial monsoon snack because it is low in calories and high in fibre.

It also contains lutein and two phytochemicals. Corn’s insoluble fibre not only supports weight loss but also feeds the good bacteria in our gut, which aids digestion.

It is a versatile meal that can be boiled, steamed, or roasted and can be used in salads as well as main courses.


Eggs, a protein-rich versatile superfood, are a terrific way to build muscle mass and are suitable for all seasons.

It is abundant in protein and vital vitamins like B12, B2, A, and D, as well as minerals such as protein, zinc, iron, and antioxidants.

Furthermore, eggs strengthen the immune system and aid in infection defence.

Coconut water

One of the most important things you can do to keep healthy and avoid bacterial illnesses is to stay hydrated.

Coconut water is abundant in electrolytes, which can help the body remove toxins.

It also has several immune-boosting properties and can benefit skin and heart health.

It’s also an excellent choice for those looking to lose weight. Drink coconut water at room temperature with a squeeze of lemon or a slice of pineapple to boost vitamin C levels in the body.

Seasonal fruits

Monsoon fruits such as lychee, papaya, pears, and pomegranates not only help the body digest food better but also aid the body fight ailments caused by high humidity.

Monsoon fruits are also abundant in antioxidants, which can aid with blood pressure and infection resistance.

Jamun is a seasonal fruit high in iron, folate, potassium, and vitamins that should be ingested.


To avoid hazardous bacteria entering the body during the monsoon, drink curds or yoghurt instead of milk.

Yoghurt is a probiotic food that contains beneficial microorganisms that help build a strong immune system.

This immune-boosting superfood contains a high concentration of vitamin B12 and can aid to strengthen the gastrointestinal system by supporting the growth of gut-friendly bacteria.


Ginger is an excellent herb to consume, especially during monsoons, because it is high in antioxidants.

It stands to reason that it is a common household remedy for ailments such as a cold or cough, a sore throat, and bodily aches. Ginger can be quite beneficial to your immune system.

Omega-3 fatty acids

Nuts, salmon, oysters, shrimp, flaxseeds, walnuts, chia seeds, pistachios, and other foods high in omega-3 fatty acids can help you build a strong immune system during the monsoon season when the risk of infection through food and water increases.


During the monsoon season, banana is the best defence against gastrointestinal infection.

It is high in minerals that aid digestion, as well as vitamin C (ascorbic acid) and retinol, which assist to promote immunity.

Furthermore, bananas are high in minerals and fibre, and they keep you full for a long time.

What to avoid

During the monsoon season, street food, junk food, and fast food should be avoided at all costs because they are cooked in unsanitary conditions and are known to induce diseases.

Furthermore, the food is exposed, inviting flies and other disease-carrying insects.

It is best to avoid the consumption of marine food, such as fish, as the dangers of waterborne infections and food poisoning are especially significant during monsoons.  

Final thoughts

Monsoons call for a diverse selection of nutritious foods. Along with this, it is also crucial to stick to a workout routine during monsoons.

A healthy lifestyle includes exercising three to four times per week for at least 25 to 30 minutes.

To stay healthy this monsoon, stay hydrated, exercise regularly, and eat the correct meals!

Moreover, it is always a good idea to get a regular health checkup done as it gives you complete health insight. 

Book The Full Body Health Checkup Today!