It's a pleasure to welcome the rainy season with its first shower. What a relief from the sweltering summer! heat. Sadly, poor digestion, infections, low immunity and fatigue are the common health problems during this pleasant season. This is the time of the year when our body demands extra care in all aspects.

Food plays a major role in fulfilling all the body requirements. Although hot samosas or a plate of sizzling spicy pakoras with ‘adrak wali chai’ seems to be sheer delight to have in rainy season but unfortunately all these eatables are bad for digestive system that may lower your metabolism and increase fat storage.

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Here are few foods that are delightful and can enhance immunity to keep oneself fit and safe from falling ill during monsoon:

Low fat yogurt recipes: Probiotics can actually help boost your immune system by promoting beneficial bacteria growth in the body and stimulating immune response to fight diseases. You may convert it into chaas by adding black salt, black pepper powder and filtered water. By adding your favourite fruits or vegetables you can make a delicious raita, giving a flavour of mint, cumin powder, pepper powder and black salt. You may also make sweet lassi, processing fresh fruits with yogurt. It’s good to be taken in breakfast.

Vegetable brown rice or vegetable oats: Include whole grain foods in your lunch. These foods are drying in nature and do not require heavy and spicy curries to be eaten with them. Add lots of fresh colourful vegetables and boil them with a splash of wonderful flavours of garlic, onion, tomato, ginger, healthy spices and fresh coriander leaves. Vegetable brown rice or vegetable oats are good to be eaten in lunch with low-fat yogurt and coriander chutney.

Mushroom, dark green leafy veggies and other healthy vegetable recipes: Make spinach, broccoli, lettuce, cabbage, mushrooms and other organic vegetables a crucial part of your daily diet. These vegetables are loaded with vitamin A, C and E, folate, antioxidants, fibre, B vitamins and essential 17 amino acids required by your body to strengthen the immune system and stay fit. A bowl of hot soup including all these vegetables or a plate of baked or boiled vegetables with healthy dressings is perfect to have in dinner for those who prefer to eat light at night. You may add garlic, ginger, herbs and healthy spices to give flavour of your own choice.

Dry fruits or nut snacking: Eat a handful of nuts like almonds and walnuts every day. They provide essential vitamins and minerals for building immunity and keep your energy level high throughout the day. Eat them in breakfast or between two meals when you feel little hungry or like munching something. Roast them without butter. Add little raisins, salt and black pepper powder. Enjoy its moderate quantity as a tasty and healthy nut cracker.

Fresh fruits recipes: Eat fresh fruit salad and pureed fresh fruity delight. Drink fresh fruit juices and keep rain borne diseases at bay. Wash the fruits thoroughly and make these recipes at home only with clean hands and all hygiene.

Green tea: It contains antioxidant elements and antibacterial properties which help in building immunity power. Substitute black tea, milk tea or coffee with green tea adding a dash of ginger and cinnamon. Drink it after every meal giving a gap of 60 minutes. You may have it in evening too with two biscuits of oats as light and healthy snacking.

These healthy snacks can boost your health during rainy season. Eat fresh. Drink fresh. Stay fresh and fit.