Knowledge Centre

Stay Healthy during the Monsoon Season by Eating Right

Published on 15th Aug 2020 EST Read time 4 Mins

While it is a wonderful feeling to watch the rain fall and kids splash around in the monsoon season, the risk posed by waterborne diseases cannot be ignored. Viral, bacterial and fungal infections can make you weak and rob you of the joy rains bring. Cholera, typhoid, flu and diarrhoea are especially rampant during this season. However, these diseases can be avoided by following the right diet in monsoons. A nutrient-rich diet can boost your immunity and help you fight many common illnesses.

Importance of the Right Foods during the Monsoon

You might be really eager to welcome the soothing monsoon showers after a scorching summer.But you must also keep in mind the risk of infections it brings. The humid weather conditions allow many harmful microorganisms to grow and multiply fast. Plus, wet clothes, excessive sweating, and poor hygiene can magnify the problem.

So, apart from bathing every day, wearing clean and dry clothes, and washing hands and feet after you come back home, you need to power up your immune system. This means avoiding deep-fried, extra spicy and junk foods, especially those available at street-side stalls. Additionally, you need to eat balanced meals that cover all major food groups, like protein, carbohydrate, healthy fat, vitamins and minerals.

Your diet in monsoon should include leafy greens as they are great for boostingyour immunity, while dairy products can enhance your bone and muscle strength.Fresh fruits, lean proteins, nuts and seeds are especially good for you during monsoons. Also remember, food that is cooked or prepared freshly should be consumed instead of stored food or leftovers.

Get protected with HDFC ERGO’s Family Health Insurance Plans

Top 10 food items that can help prevent infectionsduring the monsoon

Food Items



Offersimmune-boosting omega-3 fatty acids


Can boost the production of disease-fighting white blood cells

Dark Chocolate

Has magnesium that may fortify antibodies to fight off diseases

Garlic and Onions

They have potential antiviral and antibacterial properties

Berries like Blueberries and Strawberries

These are packed with antioxidants which give the immune system a massive boost

Citrus and Leafy Greens

These provide vitamin C,vital for good immunity


Comprises of iron, zinc and wound healing elements that protect and boost your immune system


Contains probiotics and supports gut health, which has a direct impact on immunity

Nuts and Seeds

They amplify the presence of immunity-supportive vitamin E, selenium, and magnesium

Water or Naturally Flavoured Water

Hydration flushes out toxins as well as infection-causing bacteria

Know more about various Health Insurance policy for Covid 19

Foods to Avoid During Monsoon

While the above food items are ideal for boosting your immunity, there are certain foods that you should avoid in order to stay healthy during the rainy season.They are:

  • Mushroom: Mushrooms are typically fungi which grow in damp regions. Though it is alright to consume them during the summers, the wet and moisture-ridden atmosphere is not conducive for these fungi and can lead to an upset stomach or infection. Hence, avoid it when it pours.

  • Sour Foods like Tamarind and Pickles: Tamarind and pickle can make for great additions to a meal, but during the monsoons, they tend to retain water, which makes the body bloated and also encourage weight gain.

  • Cut Fruits: Eating cut fruits bought from outside can pave the way for various kinds of bacterial infections, thanks to the wet environment they are exposed to. While it is healthy to consume fruits, one should buy whole ones, wash them thoroughly, check them for infestation and then cut them for immediate consumption.

  • Deep Fried Foods: Yes, it is true that monsoons seem perfect to dig into some bhajiye and pakoras.But try to avoid these as much as possible.Why? These food items are not only hard to digest,but also thanks to the humidity in the air, your digestive system will not be working at its full capacity, and it can lead to stomach pains and other gastronomic issues.

Planning for the Monsoon Effect

While eating right and maintaining hygiene can go a long way in keeping you safe during the rainy season, you cannot completely avoid illnesses. Especially, monsoons, paired with the current COVID scenario, can pose bigger problems. So, you need to take extra measures to protect your health and be prepared for any adversity. A comprehensive healthcare plan  can be extremely helpful in this regard.Or, you can also consider a COVID-specific health plan. This way, you can protect yourself against large medical bills and keep your savings intact for another day.

This  blog is written by Kavita Ganesh
Asst. Vice President, Health & Accident Product Underwriting

About The Expert

Dr. Kavita Ganesh holds over 15 years of work experience in health insurance industry. She highly recommends buying health insurance for securing finances in case of a medical emergency. Looking at the current pandemic situation, she enforces the idea of having a higher sum insured for covering the entire family.

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales. my:health Suraksha HDFHLIP20049V041920. UID No: D2HI806. Corona Kavach Policy, HDFC ERGO HDFHLIP21078V012021

Awards & Recognition