10 Best Rainy Season Foods to Include In Your Diet

10 Best Rainy Season Foods to Include In Your Diet


The monsoons can be a tricky affair as far as our dietary freedom is concerned since there are more health scares and ailments around this season than any other. Sure the rains offer a much needed relief after the scorching summer heat that India undergoes, and who doesn’t love to explore their inner foodie in the refreshing coolness of the rainy season!

Unfortunately, we must all be extra vigilant and careful when it comes to our diet, taking special care to avoid and include monsoon season foods. Not only do we need to ensure we avoid certain foods, but must also go the extra mile by consuming healthy food in the rainy season that can help keep our immune system strong and resilient against bacterial infections, common cold, fever and other ailments.

It is common knowledge that foods such as leafy greens, which are usually strongly recommended, should always be avoided during the rainy season. Seafood is another prohibited foods during rainy season, and so are mushrooms.

Instead, these are the best food to eat in monsoon season which include vegetables, fruits and other foods that will do you a world of good and strengthen your immune system this time of the year.

Rainy Season Fruits

  1. Pomegranate

    Pomegranates are not only synonymous with luxury and great taste but also have a ton of advantages that make them ideal monsoon season fruits. They can be consumed as is, or can also be juiced, or added to desserts, salads and other culinary delights.

    It supports the development of red blood cells, has excellent anti-inflammatory properties, and strengthens your metabolism. Pomegranates are truly one of the best rainy season fruits you can have.

  2. Plums

    This delicious seasonal fruit has a long list of health benefits besides being one of the juiciest fruits available worldwide. It is packed with minerals, vitamins and fibre, all without being a high calorie fruit which makes it an ideal rainy season food.

    Plums are readily available during the monsoon, and have been known to aid in digestive problems that are frequent in this season. They also boost immunity, maintain an electrolyte balance in the body, and are immensely beneficial for the skin. These qualities makes plums one of the best monsoon season fruits to eat.

  3. Cherries

    Cherries are a phenomenal low-calorie fruit that can moonlight as an equally phenomenal mid-day snack, and its nutritious values are literally, the ‘cherry’ on top.

    Anti-inflammatory, antioxidant rich and anti-carcinogenic are just a few of the desirable ‘anti’ qualities of this delicious rainy season fruit. They are also helpful when it comes to lowering blood pressure, uric acid levels in the body and reduce ocular pressure meaning they’re good for your eyes too.

  4. Litchi

    Not only do Litchis aid in digestion, are excellent antivirals, and immunity boosters, they have also been known to improve blood circulation levels. This tropical fruit is a delicious rainy season fruit that can be highly beneficial when consumed in moderation.

    Litchis are also a very renowned source of Vitamin C, dietary fibre and protein; all qualities that make it a terrific choice of fruits to eat in the rainy season.

  5. Apples

    The saying ‘An Apple a day keeps the doctor away’ doesn’t do enough justice to this wonder fruit that is one of the most densely packed with nutrients and is an amazing source of energy.

    What makes Apples the perfect rainy season fruits is not only that they are rich in nutrients, but they are also universally loved, can be eaten all year round and are easily available in India. Calcium, Phosphorus, Vitamins A, C, B1 and B2 among other vitamins and minerals ensure healthy digestion which is crucial during the rainy season.

Vegetables for Rainy Season

  1. Carrot

    Not only do Carrots protect against cancer and are flushed with Vitamin A, they are also an incredible source of antioxidants and a number of vitamins and minerals.

    They are also well-known for their diuretic properties which aids the elimination of toxins from the body. This makes carrots one of the most important and beneficial rainy season foods that can be eaten in any form, raw or cooked.

  2. Bitter Gourd

    A very divisive vegetable, Bitter Gourd is loved the world over for its beneficial properties that include controlling blood sugar levels that helps diabetics immensely. What makes Bitter Gourd a must have rainy season food is the other health benefits it offers.

    These health benefits include battling inflammation, constipation, ulcers and malaria, a common monsoon disease that affects millions of people worldwide. Bitter Gourd is definitely a healthy food to eat in the rainy season, and it can also be consumed in the form of juice.

  3. Radish

    A very healthy vegetable, Radishes can be eaten in any form and are known to have a number of positive effects on the human body. A number of these positive effects are beneficial during the monsoon season, and have reinforced the belief about the importance of radishes being healthy food in rainy season.

    In addition to detoxifying the body, Radishes aid in reducing blood pressure, treating common cold and other monsoon related ailments.

  4. Beetroot

    This is a highly beneficial vegetable that has innumerable positive effects on the human body. Beetroots help you battle obesity, diabetes and heart ailments, and are also promote healthy digestion, hair and complexion.

    Beetroot can be consumed in many forms such as Beetroot juice, as a part of salads and curries. It is a rich source of vitamins, minerals, fibre and energy, making Beetroot a wonderful rainy season food.

  5. Sweet Potato

    This root vegetable is one of the most nutritiously rich foods for rainy season, and can be consumed all-year. Packed with Vitamin A, Sweet Potatoes can be consumed in a variety of manners such as boiling, roasting, frying and even baked.

    They are also a good source of fibre, highly beneficial during the monsoon and has a host of other vitamins and minerals which make it a great healthy food in rainy season.

Other foods to eat in Rainy Season

  1. Garlic

    Garlic is certainly one of nature’s most miraculous and beneficial foods. Not only does it help reduce blood pressure, it is also rich in antioxidants and helps prevent a string of other diseases during the monsoon season.

    Common cold, flu and other viral infections can be easily prevented by making sure you add generous amounts of garlic to the food we eat in rainy season. Garlic is one of the few rainy season foods that can boost your immunity, making you stronger and also helps lose weight with relative ease. It should definitely be one of the most important ingredients added to all healthy food to eat in rainy season.

  2. Ginger

    Not only is Ginger an integral part of every Indian household when it comes to cooking regularly, Ginger Tea is an extremely popular rainy season beverage in the country. It is not just an important dietary ingredient but also has a string of benefits, many of which are beneficial especially during monsoons.

    Ginger relieves many respiratory ailments, and aids digestion, and can be ingested easily with warm water with some lemon and honey, a soothing concoction that makes for an ideal monsoon beverage.

  3. Black Pepper

    A magical little spice, Black Pepper has been relied upon as a remedy for many ailments and conditions for many years. It has an important role in traditional medicine for its effect on relieving common cold, flu, inflammation and other respiratory diseases.

    Black Pepper is an important rainy season food you can easily consume with soups, snacks and other food dishes. It is not just a crucial monsoon season food, but also works positively if consumed regularly.

  4. Turmeric

    This wonder food has featured heavily among cures for various ailments in India for centuries. The antibacterial qualities of Turmeric have been written about and proved by various scientific studies and experiments which makes it a must to include among the things we eat during rainy season.

    It boosts immunity, is a wonderful source of antioxidants and can be easily found in every Indian household. Turmeric also contains the compound curcumin which is renowned for its anti-inflammatory properties which is a strong reason why you should include Turmeric among the rainy season foods every year.

  5. Almonds

    Especially packed with protein and low on fat, almonds are a terrific snack regardless of seasons. Although eating almonds as a rainy season food is one of the best decisions you can make for your diet and well-being.

    Almonds are a rich source of anti-oxidants, are packed with fibre and are very low on sugar. This makes them a smart choice for the food we eat in rainy season as compared to other harmful snacks.


Read more about health tips for rainy season  here at Reward Me.

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