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Monsoon diet: Consume these 5 immunity-boosting nutrients

Why is a balanced diet important?
A balanced diet is the most important part of your body’s energy cycle, which makes sure you have the right amount of energy for the day so you don’t feel exhaustion, fatigue or any associated feeling. In the monsoon there are certain deficiencies your body can face due to the lower temperatures because of the reduced sunlight. Monsoon in India also brings with it a host of water-borne diseases which can target a weakened immune system. Especially immune systems that are already deficient in certain vitamins. 
The most important immunity-boosters are rich in these ingredients, and can help your body fight off incumbent illnesses or new ones altogether. 

Dietician at A.J. Hospital

How to balance your diet with immunity-boosting ingredients? 
To truly balance your diet during the monsoon season, it is important to make up for the deficiencies your body faces during this season. Dieticians at A.J. Hospital Mangalore recommend a higher intake of the following nutrients: 

  • Vitamin C: This particular vitamin strengthens your immune system and response in a host of ways, fortifying phagocytes, lymphocytes and white blood cells. It can be found in citrus fruits, leafy green vegetables and tomatoes primarily.

Nutrient-rich diet, recommended by Dieticians at A.J. Hospital

  • Vitamin D: Due to the reduced sunlight, your body naturally receives less Vitamin D. Vitamin D helps with respiratory functions and innate and adaptive immune functions. It can be found in fish, dairy and egg yolks and for vegetarians you can find it in mushrooms and fortified vegan products.

Health Tips for Monsoon by A.J. Hospital

  • Omega-3 Fatty Acids: Fats are known to increase the temperature in the body and promote correct immune functioning overall. This can help stay warm in the cold monsoons and keep your immune system safe from any minor ailments. It can be found in fish, leafy green vegetables, nuts and seeds.

  • Antioxidants: Antioxidants target the waste molecules produced by cells of the body by neutralising them. Body-produced antioxidants are called endogenous antioxidants, but you can fortify your body with exogenous antioxidants (or external antioxidants) that help your body get rid of molecular waste. Exogenous antioxidants can be found in a host of ingredients, but especially in various colored fruits and vegetables.

Some foods such as fruits and vegetables, coffee, green tea, etc. are rich in #antioxidants that protect your #brain from damage. Strategically including brain-boosting foods in your daily #diet can improve your mood, memory and alertness.#NationalNutritionWeek #brainhealth

— A.J Hospital & Research Centre (@ajhospitalmng) September 6, 2021
  • Proteins: Proteinaceous foods aren’t just better for your muscles, they also help immune response due to their high amounts of iron, vitamin b3, b12 and vitamin A.  High-protein foods include red meats, fish, eggs, lentils and leafy vegetables. 

All of these nutrients put together, in the right amounts can have a profound response on your immune system and its functioning. Lowered susceptibility to illness, stronger responses once you do fall sick and quicker recovery are all things you can expect if you include correct amounts of these 5 important, immunity-boosting ingredients. 

A.J. Hospital Blog Post, Nutrition and Diet Tips

How does the monsoon take a toll on the body? 
Alongside an uptick in water-borne diseases and colder weather, monsoon comes with a host of internal changes in your body. External factors can have a negative effect on your health, so keeping your internal health in good shape can help with staving off illnesses. A.J Hospital is fully equipped to rectify your questions and treat you for anything you may catch this monsoon. 

If you have any health concerns that you wish to be answered by our experts, do drop us an email at You can also consult with our doctors by booking an online appointment.