Monsoon Immunity Boost: What Are The Top 5 Dishes To Eat When Feeling Under the Weather?

Dishes To Boost Immunity: As the monsoon season sweeps in with its cooling showers and lush greenery, it also makes the body more susceptible to seasonal illnesses like colds, flu and digestive troubles. As per Ayurveda, the monsoon period corresponds to the dominance of Vata dosha, characterised by increased humidity, dampness and weakened digestive fire (agni). The sudden change in temperature, when coupled with increased humidity, weakens the immune system, making the body vulnerable to infection. Although rain-drenched evenings perfectly pair with steaming chai, it is important to take care of the diet and make choices that support the body’s natural defences. There are certain dishes that share common Ayurvedic principles that make them particularly suitable for monsoon consumption. The best foods to prevent monsoon illnesses emphasise warm, cooked foods over raw preparations, use digestive spices to support weakened agni and incorporate ingredients with natural antimicrobial and anti-inflammatory properties.

The monsoon diet for a strong immune system focuses on easily digestible ingredients that help prevent the accumulation of ama (toxins) that can occur when digestive fire is low. Additionally, these monsoon immunity dishes provide adequate nutrition without being heavy, helping maintain energy levels whilst supporting the body's natural healing processes. Indian cuisine offers a treasure trove of dishes specifically designed to combat these seasonal challenges. These recipes not only satisfy the taste buds but also strengthen the body's natural defences through carefully selected ingredients that align with Ayurvedic principles. Here are top five dishes to eat when feeling under the weather.

Best Dishes For Monsoon Immunity Boost

Gujarati Khichdi

This dish hails from Gujarat and exemplifies the Ayurvedic principle of eating light, easily digestible foods during monsoon. The combination of rice and split yellow moong dal offers complete protein while being gentle on the digestive system. Moreover, the addition of turmeric provides anti-inflammatory and antimicrobial properties and ghee enhances the absorption of fat-soluble vitamins and provides healthy fats essential for immunity. The warming spices, including cumin, ginger, and hing (asafoetida), help kindle the digestive fire and reduce Vata imbalance. This dish provides sustained energy.

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Kerala's Rasam

This South Indian rasam is a tangy, spiced soup that serves as both comfort food and medicine. This traditional dish of Kerala version combines tamarind's sourness with the heat of black pepper and the aromatic essence of fresh curry leaves. Black pepper is particularly valuable during monsoon as it stimulates circulation, aids digestion and helps clear respiratory congestion. Turmeric and coriander seeds add their healing properties to the dish, making it perfect for immunity.

Maharashtrian Zunka Bhakri

This rustic dish from Maharashtra combines besan (gram flour) zunka with bhakri (millet flatbread) and a touch of jaggery. Besan is rich in protein and has a naturally warming effect on the body. The dish is typically prepared with onions, green chillies, and turmeric, all of which contribute to its immunity-boosting properties. Jaggery provides iron and other minerals and according to Ayurveda, it helps balance Vata dosha and supports respiratory health.

Dishes That Boost Immunity In Monsoon (Image Credits: Canva)

Bengali Shukto

This Bengali traditional mixed vegetable curry, shukto, is perfect for the monsoon season. The dish incorporates bitter gourd, drumsticks, sweet potato, and other seasonal vegetables. The bitter taste (tikta rasa) is particularly beneficial during the monsoon as it helps purify the blood and supports liver function, which can become sluggish during this season. Fresh ginger paste forms the base of this curry, providing warmth and digestive support. The light mustard oil used in Bengali cooking has antimicrobial properties and helps maintain body temperature. The variety of vegetables ensures a broad spectrum of vitamins and minerals essential for maintaining immunity.

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Rajasthani Dal Baati Churma

This hearty dish from Rajasthan provides the robust nutrition needed during monsoon. The dal is rich in protein and B vitamins, while the baati provides complex carbohydrates for sustained energy. The generous use of ghee not only enhances flavour but also provides essential fatty acids that support immune function. The traditional spices, including red chilli, coriander, and cumin have warming properties that help maintain internal heat during cool, damp weather. Churma, made from crushed baati mixed with jaggery and ghee, provides quick energy and helps satisfy sweet cravings in a healthier manner.