Are These Immunity-Boosting Superfoods A Part Of Your Monsoon Diet?

They will help you stay healthy this rainy season

Shraddha Varma

The grey skies, cool weather, and showers make us crave for the classic combo of masala chai (or coffee) and pakora. While an occasional binge during the monsoon is acceptable, you need to ensure that you have stocked up on your share of superfoods. Monsoon is known to usher a number of infections and diseases—diarrhoea, cold, cough, flu, and food poisoning. According to Amreen Shaikh, Dietician at Wockhardt Hospital, Mumbai Central, most of these health issues arise from what we eat and drink on a daily basis. To build a stronger immunity there are foods that work better than others.

Here's a list of immune system boosters for you:


Dates are a good source of vitamins (B complex and K) and minerals (iron, manganese, potassium, and copper) that help build a strong immune system. Shaikh mentions, they are also effective in reducing seasonal allergies. 
Try this Date Cupcake Recipe:
Are These Immunity-Boosting Superfoods A Part Of Your Monsoon Diet?

Ginger and Garlic

Payal Kothari, a Mumbai-based nutritionist, recommends ginger and garlic. Both are known to help in digestion and their anti-bacterial properties. Apart from this, garlic helps in healing wounds and prevent blood clots, while ginger helps eliminate congestion and kills cold-causing viruses. 

Also Read: Eat Your Way to Health This Monsoon

Indian Spices – Fenugreek Seeds, Asafoetida, Black Pepper and Cloves

All these spices are known for providing better immunity. In addition to that, they help in digestion and flushing out sinuses from our body. 


Sesame or til chikkis (brittle) are consumed during winters as they help keep our body warm. They can be eaten during the monsoons too. Shaikh says, these seeds are a good source of minerals such as iron, manganese, and copper; they also help retain our skin’s natural moisture. 
Here's a recipe for Chikki Til Berry:
Are These Immunity-Boosting Superfoods A Part Of Your Monsoon Diet?


India’s go-to superfood, turmeric, is a tried-and-tested home remedy for cold, cough, congestion, and wounds. Shaikh says that turmeric contains an active agent called curcumin, which can stimulate our immune system. It is also referred to as a ‘natural aspirin’ as it helps relieve pain due to headaches and wounds. 

Now that you know how to boost your immune system, stock up on these essentials.

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