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Best Foods to Boost Your Immunity During Monsoon




Since monsoon showers hydrates the dried earth, it brings along a feeling of refreshment and joy. However, we cannot miss the fact that our immune system also receives a hit during this season. With infections and illnesses becoming more common, the need for a strong immune system is increasing, but how can you boost your body's natural defence mechanisms? The secret lies in healthy food to eat in rainy season. This blog post aims to provide you with a comprehensive rainy season food list and guide you on the foods that can boost your immunity during the monsoon. Let’s dive in!


Turmeric often tops the list of foods that boost the immune system, especially during the monsoon season. This golden spice is rich source of curcumin, which has powerful anti-inflammatory properties. Including turmeric intake in your monsoon food diet can help you to fight off infections and illnesses which are common during this season. You can add a pinch of turmeric to your meals or enjoy a warm glass of turmeric milk before bed.

Probiotics and Fermented Food

Probiotics play an essential role in maintaining a good gut health, directly linked to strong immunity. Fermented foods like yogurt are rich in probiotics and are considered as an excellent rainy season healthy food. You can also consume pickles and sourdough bread as they are fermented and promote good gut bacteria growth.

Soups and Stews

There is nothing more comforting than a hot bowl of soup or stew on a cold, rainy day. Soups and stews made from fresh vegetables such as carrots, beans and tomatoes are not only delicious but are also rich in essential vitamins and minerals. They support a healthy immune system, making them a excellent rainy season foods to boost immunity.


Lemons are a powerhouse of Vitamin C - a vital nutrient that enhances the body's ability to fight off infections. Whether squeezed over salads or added to warm water, lemons can easily be included in your rainy season food list for an immunity boost.

Masala Chai

Masala Chai is a popular monsoon food in India. Spices used in Masala Chai, such as ginger, cardamom and cinnamon, contains immune-boosting properties. Enjoying a cup of hot masala chai on a rainy day not only improves your mood but also strengthens your immune system.


Garlic is known for it's medicinal properties. It contains allicin, which increases the disease-fighting response of some types of white blood cells in the body when they encounter viruses. Including garlic in your diet, is an effective way to increase immunity during monsoon.


The warming effect of ginger makes it perfect for consumption during monsoons. It has anti-inflammatory properties that help relieve sore throats and fight flu symptoms. Add ginger to your tea or meals for extra strength and protection against monsoon ailments.

Nuts and Dry Fruits

Nuts and dry fruits such as almonds and walnuts are rich in essential vitamins and fatty acids that strengthen our immune system. Include them in your rainy season food list for a power-packed immunity boost.

Bitter Gourd

Bitter gourd may not be everyone's favourite vegetable due to its bitter taste, but it is very beneficial during monsoons. Being a rich source of vitamins, it helps boost immunity and is a must during monsoon.

Foods to Avoid During the Monsoon

During the monsoon season, it is crucial to be mindful of the foods you consume to avoid health issues.

Here are some foods to avoid:

  • Leafy Vegetables: Exposed to dirt and bacteria because of high moisture, which can lead to possible stomach infections
  • Seafood: More vulnerable to contamination during their breeding season, increase the risk of food poisoning
  • Fried and Oily Foods: Difficulty in digesting due the humid weather, can cause indigestion and bloating
  • Street Food: Often lacks proper hygiene, posing a risk of water-borne diseases like typhoid and diarrhoea
  • Pre-cut Fruits and Salads: Possibility of easy contamination with bacteria, it is safer to consume freshly cut versions at home
  • Dairy Products: Due to humid conditions these products can spoil quickly, can lead to stomach infections if consumed when spoiled
  • Raw food: Can contain bacteria and pathogens, so thorough cooking is essential
  • Mushrooms: Can create a breeding ground for harmful bacteria that can cause allergic reactions or food poisoning
  • Spicy Food: Increases body heat and digestive problems, it is better to choose mild spices
  • Sour Food: Causes water retention and bloating, which can aggravate conditions like arthritis and joint pain


Maintaining a strong immune system is crucial, especially during the monsoon season when our bodies are more vulnerable to infections. By incorporating healthy food to eat in rainy season, you can better equip your body to fight off diseases. However, if you notice persistent symptoms or prolonged fever, it may indicate a possibility of infection. In such cases, you must consult a healthcare professional immediately.

At Metropolis Labs, we are dedicated to helping you stay in the best of health with our comprehensive health check-up services. Our expert technicians provide at-home blood sample collection for your convenience. All samples are processed at our advanced diagnostic labs, ensuring accurate results every time. At Metropolis Healthcare, we believe that prioritising your health is within reach with the right knowledge and medical care. Browse through our website for more information or book an at-home sample collection today!

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