Natural Remedies For Monsoon Ailments: 10 Nutrient-dense Superfoods You Must Include in Your Diet

When monsoon arrives, symptoms like sneezing, runny nose, coughing, and fatigue might arise from the continuous moisture and temperature changes. The immune system is under a lot of stress right now, so it’s critical to include foods in your diet that help strengthen it and keep you healthy. Yoghurt, ginger, garlic, and other ingredients are essential for fortifying your body against the usual ailments that are prevalent during these rainy months.

The monsoon season increases the danger of numerous illnesses because of increased humidity and the growth of vector-borne and waterborne infections, according to the Centres for Disease Control and Prevention (CDC). During this season, respiratory infections, gastrointestinal infections, and vector-borne disorders like malaria and dengue are common.

A higher prevalence of illnesses is caused by the proliferation of fungi, bacteria, and viruses in a wet environment, explained Dr. Rohini Patil, MBBS and nutritionist from Pune.He explained that eating a diet rich in specific nutrient-dense superfoods might strengthen your immune system and help you stay well during this seasonal shift. “It is important to consume monsoon superfoods that are packed with vitamins, minerals, and antioxidants and can help you stay away from common illnesses and also provide the necessary nutrients for your well-being.”


Vitamin E, an antioxidant that supports a stronger immune system, may be found in almonds. Additionally, they offer vital minerals that enhance general wellness. During the monsoon season, eating almonds helps support a robust immune system.

Citrus fruits:

Vitamin C, which is important for immune system function, is abundant in citrus fruits, such as oranges, lemons, and grapefruits. White blood cells, which are vital for battling infections, are produced more frequently when vitamin C is present. Citrus fruits are a good way to prevent colds and the flu.


The inherent antibacterial and antiviral qualities of garlic strengthen the body’s resistance to illnesses. It works very well to strengthen immunity and treat respiratory infections. It might strengthen heart health and aid avoid colds.


Strong antioxidant and anti-inflammatory qualities are well-known for ginger. It strengthens the immune system, lowers inflammation, and eases the symptoms of the flu and cold. Ginger is a monsoon superfood that is crucial since regular ingestion can help with digestion and alleviate nausea.

Green tea: 

Rich in antioxidants, green tea aids in the body’s detoxification and enhances metabolism, both of which are sometimes hampered by the rainy season.


Papaya is high in dietary fibre, folate, and vitamins C and A. It helps with digestion and contains anti-inflammatory qualities. Consuming papayas might boost immunity and promote better intestinal health.


This leafy green is a great addition to your diet since it contains antioxidants, iron, and vitamin A, all of which promote general health and vigour.

Sweet potatoes:

Sweet potatoes, which are rich in antioxidants, fibre, and vitamins A and C, boost immunity and encourage good skin, making them a great addition to your diet during the rainy season.


Curcumin, a substance with strong anti-inflammatory and antioxidant properties, is found in turmeric. It aids in infection prevention, inflammation reduction, and immune system strengthening. You can help protect your body from a variety of monsoon-related ailments by including turmeric into your meals.


Yoghurt is a great source of probiotics, which are good microorganisms that support intestinal health. A strong immune system depends on a healthy digestive system. Consuming yoghurt can aid in preserving digestive health and guarding against gastrointestinal illnesses, which are prevalent in the monsoon.