The monsoon showers come as a respite to the heat but along with it comes, health concerns. Merely getting wet in the rain does not result in one catching a cold, it is the cold virus and lowered immunity that are to blame.
While there’s nothing we can do about the rain, we can certainly keep infections at bay by strengthening our immune system. So here are some tips for building immunity this monsoon
Eat adequate amount of protein:
Proteins with amino acids are critical for the formation of antibodies and other immune factors. Deficiencies of protein significantly increase susceptibility to infection by adversely affecting both innate and adaptive immunities. Before and during the monsoons ensure that you include a serving of protein food at each meal. Good choices include pulses, dals, nuts, seeds, mushrooms, milk and milk products, eggs, lean meats and chicken.
Stock up on immune
building nutrients
Vitamin C boosts immunity, and is a powerful antioxidant that enhances the absorption of iron. Fruits and vegetables rich in Vitamin C include amla, guava, cashew fruit, green leafy vegetables, yellow orange fruits and vegetables, citrus fruits, kiwi fruit, strawberries, tomatoes, green chilly, capsicum and broccoli.
Beta Carotene and vitamin A help maintain the health of skin and membranes lining the internal organs which are the first line of defense against bacterial, parasitic and viral attacks. Vitamin A is found naturally only in foods of animal origin like milk and milk products, butter, ghee, egg yolk, liver and fish liver oils. Dark green leafy vegetables, yellow-orange coloured fruits and vegetables like papaya, mango, muskmelon (chibud), apricot, red sweet potato (konong), red pumpkin (bhopla or kaddu) and carrot are rich sources of beta-carotene, a carotenoid that converts into vitamin A within the body.
Zinc and Selenium have now been recognised as immunity boosters. Good sources of these minerals include whole grains, soya products, legumes, nuts, pumpkin seeds, wheat germ, fish, sea food and eggs. Foods rich in Selenium include seafoods, meats, whole grains, wheat germ, Brazil nuts and eggs.
Omega-3 fatty acids strengthen the immune system as they have anti-inflammatory effects in the body. Fatty fish such as mackerel, sardines, tuna and herring are rich in biological active forms of omega-3 fatty acids while vegetarian sources of omega- 3 fatty acids include soyabean oil and mustard oil and foods like wheat, bajra, urad, bengal gram (chana), cowpea (chawli or lobia), rajma, soyabean, walnuts, mustard seeds and flaxseeds (alsi or sonbiya.
Include probiotics
and prebiotic foods
Prebiotics act as food for probiotics and both work together synergistically to maintain the health of the digestive system enabling better absorption of nutrients and improving immunity. Besides curd and yoghurt, other fermented dairy products such as kefir, koumiss, some soft cheeses, sauerkraut, miso, tempeh, kombucha, kimchi, sour mustard- based pickles, indigenous foods such as pakhala bhaat or panta bhaat (fermented rice gruel); koozhu or ambali (fermented ragi porridge), enduripitha, hawaijar (fermented soyabean), gundruk (fermented vegetables) and traditional beverages such gajar ki kanji are rich in probiotics, while prebiotics are found in whole grain cereals, pulses, onion, leek, garlic, tomato, asparagus, banana, apple and chicory.
Use spices
Spices that not only add taste to the food but also have medicinal properties. Ginger and lemon grass (ganjan) tea on cold rainy days, have helps warm the body and provides relief if one has a cold and cough. A teaspoon of honey with a few drops of ginger and lemon juice is a good home remedy for sore throat and cough during monsoons.
(The writer is a consultant nutritionist with over
27 years of experience)
