Nutrition Tips for Monsoon Health by Rujuta Diwekar: A Guide for Competitive Exam Aspirants

As the monsoon season arrives in India, it brings with it a surge in illnesses such as dengue, malaria, swine flu, Zika virus, and respiratory infections. Health Minister Dinesh Rao has reported a 42% increase in dengue cases in Karnataka, and Maharashtra is on high alert after a Zika virus case was detected in Pune. Health experts emphasize the importance of caution, particularly for pregnant women and children.

In this context, maintaining a robust immune system becomes crucial. Celebrity nutritionist Rujuta Diwekar offers a comprehensive guide to enhancing immunity through dietary modifications during the monsoon season. Here are her top five food tips:

1. Spices for a Healthful Chai

Sipping chai is a monsoon ritual. Diwekar recommends incorporating the following spices to boost immunity and digestion:

• Ginger and Tulsi: Improve digestion and immunity.
• Lemongrass: Prevent bloating and congestion.
• Black Pepper or Cinnamon: Enhance insulin sensitivity.

2. Indigenous Vegetables

The monsoon season affects the soil, making it unsuitable for growing green leafy vegetables. Diwekar suggests switching to creepers and root vegetables such as:

• Creepers: Bottle gourd (dudhi), pumpkin, bitter gourd (karela), ridge gourd (gilka).
• Root Vegetables: Sweet potato, elephant foot yam (suran), purple yam (konfal).
• Wild Greens: Roselle plant (ambadi), dragon stalk yam (shevla), fiddlehead fern (lingri).

3. Traditional Grains

Diwekar emphasizes the importance of consuming traditional grains during the monsoon:

• Nachini (Ragi): Can be eaten as porridge, bhakhri, or papad.
• Smaller Millets: Rajgira, Samo, Kuttu, Mandua, often consumed during festivals like Shravan.

4. Natural Proteins

Historically, Indians have substituted meat and fish with dried pulses during the monsoon. Diwekar recommends:

• Pulses: Horsegram (kulith) and Goa beans (alsane) for their protein, vitamins, minerals, and fiber content.

5. Guilt-Free Bhajiyas/Pakoras

Monsoon cravings often include deep-fried snacks. Diwekar advises:

• Oils: Use filtered groundnut, mustard, or coconut oils and avoid reusing oil.
• Health Benefits: Essential fats help regulate blood sugar and aid in vitamin D assimilation, making these snacks healthy when consumed in moderation.

Summary

• Health Context: Rise in monsoon-related illnesses like dengue, malaria, and Zika virus.
• Spices for Chai: Ginger, tulsi, lemongrass, black pepper, cinnamon.
• Indigenous Vegetables: Bottle gourd, pumpkin, bitter gourd, ridge gourd, sweet potato, elephant foot yam, purple yam, wild greens.
• Traditional Grains: Nachini, Rajgira, Samo, Kuttu, Mandua.
• Natural Proteins: Horsegram, Goa beans.
• Guilt-Free Snacks: Use healthy oils for deep-frying, essential fats for blood sugar regulation and vitamin D assimilation.

By incorporating these dietary tips, students can enhance their immunity and stay healthy during the monsoon season, ensuring they remain focused and prepared for their competitive exams.