Top 20 Best Foods in The Rainy Season

The move from the oppressive summer heat to the cool rainy season can be a relief. However, rain also creates an atmosphere that is conducive to the growth of pathogenic germs, leading to many different illnesses, from food infections to diseases spread by mosquitoes.

A large variety of seasonal fruits and vegetables are available throughout the rainy season. These can offer you amazing health advantages. Throughout this article, you will discover which are the top immunity-boosting foods you should add to your monsoon diet. Read on to find out more!

Top 5 Fruits In The Rainy Season

Let’s take a look at the delicious seasonal fruits that keep you full for a long time and strengthen immunity in the rainy season:

1.   Litchi

This Indian Monsoon fruit is well-known for its immune-boosting properties and also treats colds, acidity and other digestive problems. Furthermore, people with breathing problems can get relief from frequent breathlessness if they include litchis in their diet.

2.   Apple

“An apple a day keeps the doctor away” – we have been taught since elementary school that this fruit contains all the essential nutrients needed for good health. Apples are found in their ripest form during the rainy season. Since apples are high in phosphorus, iron, magnesium, and vitamins A, B1, B2, and C, they make everyone’s skin, bones, brain, and nervous system healthier.

An apple a day keeps the doctor away BBG
An apple a day keeps the doctor away BBG

3.   Mango

Mangoes are available till the latter weeks of the rainy season and can be great sources of vitamin C. It is known to boost immunity against monsoon-related colds and cases of flu. However, people with gastric problems should avoid the consumption of mangoes as it becomes a bit difficult to digest them during the rainy season. Mangoes have the highest carb content of any fruit, so if you’re following a stringent weight-loss plan like the keto diet, you might restrict yourself to just one mango per week.

4.   Plum

Eating plums during the rainy season is a sure way to strengthen immunity and prevent monsoon-related diseases. It is rich in vitamins C and K, potassium, fibre, and copper. Plums also help treat mild conditions such as constipation as well as acute conditions like cancer. All these factors make plums a compulsory addition to the monsoon fruit diet.

5.   Indian Blackberry (Jamun)

Diabetic people benefit greatly from Jamun since it helps to control blood sugar levels. Jamun can help keep your body healthy because it is abundant in vitamin C, fibre, and iron, all of which enhance immunity. Eaters of these Indian monsoon fruits can anticipate advantages in their liver, kidney, and blood circulation processes.

Top 5 Vegetables In The Rainy Season

Here is a list of the recommended vegetables to help you boost your immunity during the rainy season:

1.   Beet Root

Beetroot has high concentrations of manganese, fibre, vitamin C, potassium, and iron and boosts immunity like no other vegetable. Regular consumption will provide health benefits like increased haemoglobin levels, improved blood circulation and blood pressure regulation.

Health Benefits of Beetroot - BBG
Health Benefits of Beetroot – BBG

2.   Bitter Gourd (Karela)

Because of the large concentration of minerals, vitamin C, and antioxidants—all essential for defending the body against seasonal illnesses—bitter gourd is highly recommended during the rainy season. Make sure to include it in your daily diet even though you prefer or dislike it.

3.   Radish

Radish helps address issues like digestion problems, dehydration, and blood pressure regulation. Vitamin C in radish supports tissue growth and repair while also enhancing immunity. Consuming radish will help you fend off the flu and common cold, which are common during the rainy season. I know, radishes can taste a bit bland, but they can be vamped up with some interesting spices, so make sure to include them in your diet.

4.   Bottle Gourd (Lauki)

You might think that the vegetable list looks quite boring, but trust me, I am listing all the highly nutritious vegetables only! Bottle gourd has a lot of dietary fibre, which helps keep the digestive system in good shape. It also has a high iron content and a concentration of the antioxidant vitamins B and C.

5.   Tomato

Tomatoes are fruits which we call vegetables. It is observed that tomatoes contain high levels of vitamins C, K, and antioxidants that act as protection against these common diseases during the rainy season.

5 Spices To Add To The Rainy Season Diet

Following are the spices or herbs you need to add to your monsoon diet:

1.   Ginger

With antibacterial, antiseptic, anti-inflammatory, and antimicrobial qualities, ginger is a fantastic herb rich in antioxidants.

Health Benefits of Ginger - BBG
Health Benefits of Ginger – BBG

2.   Garlic

Consuming garlic regularly boosts the number of T-cells in the blood, assisting in your body’s defence against viral infections like the common cold and flu.

3.   Turmeric

Turmeric has antibacterial, antiviral, antifungal, antimicrobial, anti-inflammatory, and antiseptic effects. It improves your general health in addition to boosting your natural immunity.

4.   Cardamom

This sweet-smelling spice has antioxidant and antibacterial properties, which are very important to prevent rainy season-related ailments.

5.   Black Pepper

Manganese, a mineral that supports metabolism, bone health, and wound healing, may be found in abundance in black pepper.

5 Foods To Avoid During Rainy Season

As we know, the monsoon tempts everyone into consuming fried dishes and fast foods. However, you should remember that your metabolism will likely slow down under humid conditions, which will have an impact on your diet and immunity. So, here’s a list of all the unhealthy foods to avoid during the season of most ailments and stomach upset:

  1. Fried foods
  2. Fizzy, carbonated drinks
  3. Roadside foods
  4. Seafood
  5. Leafy vegetables


Remember to eat a healthy, locally-sourced diet while you rejoice in the rain. Use the suggestions in this article to create the perfect diet for the rainy season and stay healthy.

BBG Team

Welcome to my world of Body Building and fitness! I'm a dedicated bodybuilder on a mission to help you unlock your true potential. With years of experience and a burning passion for sculpting the body of your dreams, I'm here to guide you on your journey to greatness. Through my blog, I'll share practical tips, proven techniques, and motivational insights to help you build muscle, burn fat, and achieve your fitness goals. Whether you're a beginner or a seasoned lifter, let's harness the power of determination and hard work to transform not just our bodies, but our lives. Get ready to conquer new challenges and redefine your limits as we embark on this incredible fitness adventure together!

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