Nutrition tips for the monsoon season

Dr Anjali Mukherjee talks about some dos and don’t’s for the rains

What are the precautions to take during the monsoon?

We need to be careful about the food we eat and the water we drink. During the rainy season, our digestion is weakened and the dosha (the Ayurvedic term for the three basic metabolic principles connecting the mind, body and biological functions) most likely to go out of balance is the vaata dosha.

Vaata aggravation leads to gas formation and indigestion, which most of us unknowingly experience. Following these dos and don’ts will help us enjoy the rains without worrying about diseases.

• Wash all fruits and vegetables thoroughly, particularly leafy vegetables and cauliflower, which not only contain larvae and worms, but also collect dirt from
  the streets.
• Eat in moderation as the body finds it harder to digest food during the monsoon.
• Drink warm beverages; add mint or ginger or dry ginger powder to tea.
• Moong dal is easy to digest and should be the dal of choice for the season.
• Garlic, pepper, ginger, asafoetida (hing), jeera powder, turmeric and coriander help enhance digestion and improve immunity.
• Non-vegetarians should go in for lighter meat preparations like soups and stews rather than heavy curries 
• Stick to freshly cooked food, but if you prefer to store cooked food in the fridge, heat it before eating.
• Drink only boiled and filtered water, and make sure that it is consumed within 24 hours of boiling.

What fruits and vegetables would you prescribe?

The cardinal rule about eating during the monsoons is that you should never eat when you are not hungry. You can eat something in the winter because it appeals to you, but during the rains, this is an invitation to indigestion and illnesses such as jaundice.

Vegetables recommended during the rains are the non-leafy ones such as — snake gourd (turi), gourd (dudhi), pointed gourd (parwal), yam (suran), cluster beans (gavaar), apple gourd (tinda) and bitter gourd (karela).

It is better to stick to seasonal fruits because non-seasonal ones tend to get infested with worms during the monsoons. Among fruits, stick to pomegranates, mangoes, bananas, apples, litchees and cherries.

How do we protect against monsoon-related ailments such as malaria and jaundice?

Malaria and jaundice are common due to stagnant water and contaminated food. Use mosquito repellants, creams and nets if you live in mosquito-prone areas or places with stagnant water. Wash vegetables with clean water and steam them well to kill germs. Avoid eating uncooked food and salads unless they are organic and cleaned well.

Freshly prepared radish juice is a good remedy for colds. A pinch each of pipli, available at shops selling Ayurvedic products, and rock salt mixed in warm water also help reduce mucous formation.

Do not allow your children to play in puddles. Dry your feet with a soft, dry cloth whenever they get wet.

What foods should we be wary of?

Avoid eating chaats, fried items such as pakoras, pre-cut fruits and juices from roadside vendors. When eating out, choose restaurants that conform to basic standards of quality and hygiene, in order to avoid contracting serious infections such as viral fever, diarrhoea and other water borne diseases.

Have a healthy and safe monsoon.

Dr Mukherjee will regularly address nutrition and diet-related issues. Email your queries to healthline@dnaindia.net