Monsoon, the delightful season that everyone eagerly awaits for, also brings apprehensions unique to its own. The pouring weather is known to increase humidity and water clogging across cities. Both, rise in water clogging humidity become breeding grounds for germs and insects. Here comes the reason to strengthen our immune during monsoon to keep infections and diseases at bay. Adequate intake of antioxidants, vitamins, and minerals in the natural way lend to a healthy body and strong metabolism. Fruits, said to be the king of diet, are the major contributors of appropriate vitamins and minerals. Let’s have a glance at 10 such fruits that will help you stay fit and active during the rainy days:
1. Jamun: This is a low calorie fruit, which is full of nutrients such as folate, iron, potassium and minerals. Jamun’s composition makes it one of the most suitable fruits for consumption during monsoon. It is also a rich source of phytochemicals. These antioxidants help in boosting immunity and are essential for a healthy body and mind. Jamun enriches blood with haemoglobin and protects the liver from damage. Its pulp is used as a home remedy for asthma and chronic cough.
2. Litchi: Rich in Vitamin C, litchi aids in building up the resistance of the body and strengthens the immune system. Litchi is also a powerful source of antioxidants such as phenolic acids and flavonoids, which helps to keep infections at bay during the rainy months. Rutin, a bioflavonoid found in litchi helps in strengthening blood vessels.
3. Plum: The fruit is another good source of Vitamin C that helps in improving the immune system and protects the body from infections like flu and cold. Plum’s fibre content acts as a digestive aid and take care of various digestive problems that occur during monsoon.
When the immune system is boosted, one can be protected from various inflammations and infections.
4. Cherries: Antioxidant melatonin, found in cherries lends a soothing effect to the brain neurons and the nervous system. This in turn helps to improve irritability, insomnia, headaches and establish regular sleep patterns. Sweet cherries contain fiber, vitamin C, carotenoids, and anthocyanins. Antioxidants (vitamin C, carotenoids and flavonoids) strengthen the body’s immunity and protect from bacterial, viral and fungal infections, particularly those of colon, urinary tract, intestines, and excretory system along with cough and cold. Cherries are even effective in protecting from seasonal infections like cough, cold, pox, mumps, and measles
5. Peach: The low calorie and high-fibre fruit helps in normal functioning and strengthening of the immune system. Peach is also rich in zinc and Vitamin C that reduces the chances of getting affected by diseases like common cold, malaria, pneumonia, and diarrhoea.
6. Pomegranates: This nutrient-infused fruit improves immunity and is essential during monsoon season. The seeds of pomegranates are the powerhouse of nutrients. Antioxidants keep cells in the body healthy and are capable of resisting infections, minimizing inflammations, and preventing organ damage. Pomegranate juice has the highest concentration of natural antioxidants.
7. Apples: Having few slices of apple a day keeps most of the illness at bay during monsoon season. Also, being rich in several nutrients, apples can strengthen the immune system and keep one free from infections. Quercetin, a flavonoid in apple, significantly improves the immunity of the body against infections.
8. Pear: This low calorie fruit contains sufficient amount of Vitamin C, dietary fibre, antioxidants, and minerals, which are prerequisites for a healthy living. Consumption of pears helps the body to stay away from harmful free radicals.
9. Kiwi: Known for its high Vitamin C content, Kiwi is loaded with health benefits. Kiwi has the ability to lessen respiratory issues like asthma, wheezing, and respiratory tract infections. Kiwi and other Vitamin C fruits provide protection against a range of ailments, boost immune system, prevent cold and flu, and keep the digestive system robust.
10. Bananas: This is another fruit to stock up at home during monsoon. One banana everyday eases the process of digestion. However, ensure that bananas are not consumed in large quantities during monsoon as it can lead to cough and cold.
(With inputs from Shefali Bhardwaj, food scientist by profession and Chief Operations Officer- Cut fruits/salad division at IG International Pvt. Ltd.)