VEGETABLES OF MONSOON

VEGETABLES OF MONSOON

By Ambika Niranjan  on: 30 August 2018
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Just like seasonal fruits, even vegetables and their nutrition does vary. Some of the non-seasonal vegetables added to your diet can be the cause for many health ailments in this season. Hence, it is very important to stick to seasonal vegetables in monsoon.

            Green leafy and some other vegetables are a big no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards. Eating in season vegetables will boost immunity and further will keep you healthy.

LAUKI (BOTTLE GOURD): Rich in dietary fiber of both soluble and insoluble kind, helps you maintain a healthy digestive tract. It contains iron, rich in vitamin B and C, also acts as an anti-oxidant. Low in calories, also good for weight loss.

KARELA (BITTER GOURD): Comes with innumerable health benefits. Rich source of Vitamin C, helps you boost immunity, is also antiviral in nature.

TINDA (INDIAN SQUASH): Numerous health benefits include anti-inflammatory agents which control and prevent bloating, acidity, heart burn and keep the digestion process smooth. It is high in fiber content and keep bowel disorders at bay.

PARWAL (POINTED GOURD): Have many health benefits that can help you keep hale and hearty and get you through this season. This wonder vegetable helps you with keeping the monsoon cold, cough and headaches at bay. It is rich in antioxidants, Vitamin A and C, which helps in boosting the immune system.

TUBERS: Great vegetables during monsoons, are safe to eat and less prone to giving birth to bacteria.

KANTOLA (TEASEL GOURD): Have an array of health benefits. Rich in protein, iron, and fiber, it keeps your stomach in good shape by strengthening the functioning of your digestive tract and keeps infections at bay.

GARLIC: Packed with antioxidants, these cloves are rich with immunity boosting properties. They ease your digestive system while keeping your metabolic rate high.

GINGER: Boosts your metabolism and verves up your mood. Rich source of chromium, magnesium, zinc that improves blood flow. Antibacterial and antiviral properties help fight against cold and flu.

TURMERIC: Immunity boosting, natural antiseptic and antibiotic agent. Also keeps blood sugar under control.

BLACK PEPPER: An awesome dose of good health. Natural antidote for fever, cough, cold, muscular pain, flu, respiratory conditions, black pepper is a must include spice of this season.

BEETROOT: Goodness of essential nutrients, vitamins, minerals, including potassium, fiber and folic acid. These are also low in calories.

SPROUTS: Good for health as they boost your immunity.

CORN: Lowers blood pressure, reduces cholesterol, rich in fiber and starch, ensures smooth functioning of the digestive system.



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FRUITS OF MONSOON
29 August 2018
After the scorching summers, rain is undoubtedly a pleasant experience. But, these rains also bring along a host of health conditions like cough, cold, diarrhoea, gastrointestinal problems, stomach upsets, flu etc. All you need to do is, pay a little extra attention and make some alterations with the seasonal fruits and vegetables in your balanced diet regimen to stay away from these health issues and boost your immunity and metabolism. Why in season? They are more fresh, full of vitamins and minerals, more nutritious as they don’t need any chemicals to be grown, and are, pocket friendly. The monsoon fruits are more on the sweeter and citric acid side, packed with lot of nutrients that provide the necessary comfort. JAMUN: Extremely low in calories, contain important nutrients like iron, protein, folate, Vitamin B, Vitamin A, magnesium, potassium, fibre, phyto-chemicals and some traces of calcium. Known for their blood sugar lowering and hypoglycemic effect. Jamuns reduce blood pressure by 30%. Good as blood purifying agents, medicinal properties that aid in managing lung diseases, heart ailments and arthritis. Good for treating gastric disorders.   CHERRIES: Low on calories, high in potassium, low in sodium. Help relieve chronic painful episodes of gout, arthritis and sport injuries. Rich in antioxidants, help fight heart disease, since they lower bad cholesterol and have anti-carcinogenic properties. Contain antioxidant melatonin which helps prevent oxidative damage and has a soothing effect on the brain and instigates a calming effect reducing irritation, frustration, headaches and insomnia. Reduces blood pressure and uric acid levels too. LITCHI: 66kCal per serving, these have no cholesterol and saturated fats. High in Vitamin C which helps increase resistance towards infections and strengthen the immune system. These contain anti-oxidant, anti-influenza properties. Helps revitalise skin and reduce weight. With lots of dietary fiber, these are high in Vitamin B, copper, potassium, which helps regulate blood pressure and RBC count. The fiber present keeps the digestive system clean and aids in acidity. PEACHES: High amount of Vitamin A, β-carotene which protects the skin, enhances eye sight, provides protection from lung diseases, and oral cancers. Also contain fluoride which helps prevent dental carriers. Rich antioxidant that prevents damage caused by free radicals. PLUM: Good source of Vitamin C, Vitamin K, copper and dietary fiber, potassium. Rich source of Vitamin C, hence helps in better absorption of iron. Prevents oxidation of lipoprotein which causes atherosclerosis. Contains high fiber which helps in peristalsis, proper digestion and relieve constipation. POMEGRANATES: Infused with nutrients, helps with improving immunity during the monsoon season. APPLES: Having a few slices of apples a day will keep away most of the illness that could possibly get during the monsoon season. BANANAS: Rich in vitamins and minerals. This will help your stomach to ease the digestion process. PEARS: With a host of vitamins present, this fruit is a must in monsoons, to help fight the infections. A good source of fiber, also contains good quantity of copper, vitamin C, Vitamin B12. PAPAYA: High in Vitamin C, which will help in improving the immune system by fighting against illnesses. Also, high in fiber, that aids in better digestion.  
THE MONSOON GUIDE
31 August 2018
One needs to be more cautious about their food during the rainy season, as the wrong food choices may give rise to a variety of infections and health ailments.             Following these few do’s and don’ts will help all of you better. Avoid watery fruits and foods – melons, cabbage family vegetables. Avoid meat, seafood and raw or semi-cooked eggs as there are more chances of passing infections from these foods. Eat more seasonal fruits as they help you restore energy. Body’s immunity can be boosted by adding a dash of garlic to all the foods you take. Include more of herbal teas to your diet. Eat steamed salads than raw as they may be contaminated with bacteria. People suffering from arthritis should drink warm water with tulsi and cinnamon on empty stomach, for reduced pain in the joints. Cut down on the intake of caffeine. Include more of barley, whole wheat, millets to your diet. Keep your diet low on sodium to avoid water retention. Avoid leafy vegetables as they are moist and damp and tend to attract more bacteria. Drink plenty of home made soups as that will also help you stay hydrated.   Fried pakora is what everyone craves for when it starts pouring. But, since your metabolism drops in this season, these are okay to relish ones in this season being homemade and in moderation. Better is to be avoided. This leaves our cravings option less, so some of the healthy snack options during rains are Healthy homemade soups. Hot ragi/rava idli and piping hot sambar Corn or bhutta Steamed vegetables with some healthy dressings Homemade sprouts chaat or sprouts bhel with some masala chai infused with ginger and pepper. Roasted nuts and seeds with desired seasoning.
Ambika Niranjan

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Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and DietiticsA nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
Ambika Niranjan
Dr. Ambika Niranjan
Nutritionist / Dietitian in Sec 119, Noida Register Now!
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