Monsoon is the season of infections and weakened immunity. Increased humidity, unhygienic conditions and water pollution from overflowing sewage and heavy rainfall create a favorable environment for microbial growth, increasing the risk of disease. Taking precautions is one thing, but keeping the immune system strong is extremely important. According to a dietitian, eating healthy monsoon vegetables can help you stay healthy and boost your immunity.

Anjana B NairConsultant Dietician, Motherhood Hospitals, HRBR Layout Bengaluru tells Health Shots that during monsoon when infections are more common, certain vegetables provide essential nutrients like Vitamin C and Zinc that can boost the body’s defense mechanism. Thus, their consumption helps in maintaining overall health and resilience to seasonal diseases.

monsoon vegetables for immunity

Here are 5 immunity-boosting vegetables to consume this monsoon:

1. Spinach

Spinach, a well-known superfood, is a nutritional powerhouse that should find a regular place on your plate. Spinach is an immune-boosting vegetable, rich in vitamins A, C and K, along with minerals like iron and folate. 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.

green vegetables
Spinach is a very nutritious vegetable. Image Courtesy: Adobe Stock

2. Paprika

Known for its vibrant color and distinctive flavor, capsicum is not only attractive to look at, but is also an excellent immunity booster. Rich in Vitamin C, this vegetable plays an important role in maintaining healthy skin, boosting collagen production and improving the immune system against infections. “Additionally, paprika contains antioxidants that help protect cells from free radical damage, thereby contributing to stronger defenses against diseases,” says Nair.

3. Broccoli

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 boosting the body’s ability to fight infection. Sulforaphane, a compound found in broccoli, has also been linked to improving immune responses and reducing inflammation. Including broccoli in your monsoon diet can contribute to a well-developed and strong immune system.

Broccoli in monsoon
Consuming nutrient-dense vegetables like broccoli is important for your health. Image Courtesy: Adobe Stock

4. Carrot

Carrots are a staple food in many households, and their benefits for the immune system cannot be overstated. ‘Rich in beta-carotene, which the body converts to vitamin A, carrots play an important role in maintaining healthy skin and mucous membranes – the body’s first line of defense against pathogens,’ says Nair. Additionally, vitamin A supports the production of white blood cells, which are integral to the immune response. enjoy carrots as a Crispy SnacksBlend them into juices, or add them to stews for a nutritional boost.

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5. Bitter gourd

While the name may not sound appealing, bitter gourd offers a unique set of health benefits that are worth exploring. “Bitter gourd is known for its ability to control blood sugar levels, but it also contributes to immunity due to its high concentration of vitamins and minerals. Rich in Vitamin C, bitter gourd aids in strengthening the immune system and reducing inflammation,” says Nair. Adding this slightly bitter vegetable to your diet can provide a distinctive flavor and immunity-boosting benefits.

6. Ladyfinger (Okra)

Bhindi, also known as bhindi, is another monsoon vegetable that can work wonders for your immune system. Rich in vitamins A and C as well as antioxidants, okra helps combat oxidative stress and promotes overall immune health. Additionally, it contains dietary fiber content. Supports Digestive Health, which in turn plays a role in maintaining a strong immune response. Whether used as a vegetable, stir-fry or in soups, okra is a versatile vegetable that adds both flavor and nutrition to your meals.

okra
These vegetables will help improve overall health! Image Courtesy: shutterstock

Keep in mind that in addition to including these vegetables in your diet for strong immunity, maintaining a balanced diet that includes a variety of nutrient-rich foods, staying hydrated, getting enough sleep, and practicing good hygiene is a strong Important factors in supporting immunity. System!


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