Monsoon is the season of cool breezes, earthy scents, and a much needed break from the scorching summer. Did you know that nearly 70% of seasonal infections in India spike during the monsoon? But don’t worry – nature’s got your back with its arsenal of rainy season fruits.
Monsoon fruits in India are rich in antioxidants and anti-inflammatory properties. Moreover, they help boost our immunity and protect us from monsoon-borne ailments.
In this blog, we are exploring the top monsoon season fruits in India which can be part of your daily diet. We will also discuss some healthy recipes you can make using these fruits. So, let’s get started!
Why Is Eating Seasonal Fruits Important During Monsoons?
Seasonal fruits are nature’s way of giving us the nutrients we need most during specific times of the year. During monsoons, the cooler climate and increased humidity bring along health challenges like infections, digestive troubles, and dull skin. That’s where these fruits shine. Here’s why including seasonal fruits in your monsoon diet is a must:
1. Strengthens Immunity and Prevents Infections
Monsoon fruits like jamun, guava, and papaya are loaded with vitamin C, a powerful immunity booster. Did you know that guava contains nearly twice the vitamin C of oranges?
These fruits help your body ward off common infections like colds, coughs, and flu. Seasonal fruits also contain bioactive compounds that act as natural shields against bacteria and viruses prevalent during monsoons.
2. Aids Digestion and Keeps the Gut Healthy
Monsoon often disrupts digestion due to increased humidity and waterborne infections. Fruits like pomegranate and pear are rich in fiber, aiding smooth digestion and promoting a healthy gut.
This helps control cravings, manage calorie intake, and support healthy weight management during the rainy season. The natural enzymes in papaya, for example, improve digestion and prevent bloating.
3. Packed with Antioxidants for Glowing Skin
Humidity and pollution during monsoons can take a toll on your skin, leading to breakouts or dullness. These seasonal fruits are rich in antioxidants. These antioxidants fight free radicals, rejuvenate your skin, and give it that natural glow.
A research study by NIH has shown that antioxidants can even slow down signs of aging by protecting collagen in your skin.
Monsoon Season Fruits In India
The monsoon season in India brings a variety of fruits. The nutritional profile of these fruits protects you from infection in the rainy season and also prepares the body for the changing season.
1. Mango
Monsoon mangoes such as langra, dussehri, neelum, and totapuri are rich in vitamins A, and C. They contain natural sugar which provides a quick source of energy and the digestive enzymes in mangoes aid in digestion.
These mangoes contain immune-boosting nutrients such as copper, folate, vitamin E, and B vitamins. Moreover, the recipes made with mangoes are delicious and easy to digest making it a great addition to your rainy season diet.
2. Jamun
Jamun is available during the early monsoon time. It has always been a part of Ayurvedic medicine because of its nutritional profile.
Jamun is rich in vitamin C and iron making it a blood purifier. It also prevents any kind of skin infection because of its astringent properties.
Moreover, the diuretic properties of jamun help in removing toxins from the kidneys. All of these properties of jamun make it essential during the rainy season.
3. Pomegranate
Anar or pomegranate is available in India throughout the year but its best qualities you can find in the monsoon season. They are rich in antioxidants and polyphenolic compounds.
The anti-inflammatory properties of pomegranate prevent inflammation such as heart disease, type 2 diabetes, and certain cancers. Research has found that pomegranate can increase the level of healthy gut bacteria and improve your digestive health.
4. Plum
Plum in India is called aloobukhara. It is available from May to December in India. Plums contain vitamins A, C, and K with potassium copper, and manganese.
Moreover, they are rich in fiber, and their laxative properties help in relieving constipation. So, they help clean up your intestine.
They are also rich in antioxidants, particularly polyphenols. These antioxidants help reduce inflammation and protect the body from oxidative damage.
5. Papaya
In India, papaya is available from August to November. It is a delicious monsoon fruit high in vitamin C and antioxidants.
The lycopene antioxidant helps reduce inflammation and improve the immune system during the rainy season. It also contains vitamin A, folate, and potassium which adds to its health benefits with better overall health.
6. Guava
Guava is grown throughout the year in Andhra Pradesh but its peak season in North India is from August to September. It contains a good amount of vitamin C, a single guava contains 140% of DV of vitamin C.
Its nutritional content benefits a better immune system in the rainy season. Additionally, the high fiber content of guava improves digestive health, maintains normal sugar levels, and supports good gut health.
7. Pear
Pear or nashpati is a rainy season fruit in India. It is available from late summer to early winter. Pear is a great source of soluble and insoluble fiber, which improves your digestive system in the rainy season.
Additionally, it has anti-inflammatory properties from the flavanoid antioxidants present in it. They help boost the immune system and reduce the chances of getting chronic inflammation in the body.
8. Custard Apple
Sitaphal or custard apples are rainy season fruits that are available from August to November. It has the nutrients for immunity, and it is rich in vitamins C, A, and B6 with polyphenolic compounds.
These nutrients boost your immune system in the rainy season and prevent seasonal infection. Additionally, it is loaded with soluble dietary fibers and laxative properties which improve your digestive system when your metabolism is slow.
9. Pineapple
The harvesting season of pineapple in India is between May to August. As it is available in monsoon season too it provides a lot of benefits to make your body adjust to the changing seasons.
Ananas contains vitamins B6, C, B complex, copper, manganese, potassium, and iron. It also contains flavonoid and phenolic compounds which protect you from chronic inflammation, weak immune system, heart disease, and certain cancers.
10. Jackfruit
The peak production of jackfruit or kathal is in the monsoon season. It contains a good amount of fiber, protein, vitamin C, and potassium.
The fat and fiber profile of jackfruit makes it fit for your heart health. Moreover, vitamin C has been shown to reduce the occurrence of colds and coughs by 50%, which makes jackfruit great for your health in the rainy season.
How To Include These Fruits In Your Diet?
Seasonal monsoon fruits are easy to incorporate into your meals. Here are some delicious ways to enjoy them:
- Fresh Juices & Smoothies
Turn fruits like jamun and papaya into refreshing juices or smoothies. Blend them with lemon, mint, or yogurt for a nutrient-packed drink that boosts your immunity and keeps you hydrated during humid days.
- Fruit Salads & Desserts
Chop up guava and pear with pineapple for a colorful fruit salad. Add a sprinkle of chaat masala or honey for an extra kick. You can also use these fruits to make guilt-free desserts like fruit parfaits or chia pudding.
- Adding Them To Breakfast & Snacks
You can add plum, pears, or pomegranate to your breakfast. Top your oatmeal or cereal with these fruits for added flavor and nutrition. For snacks, pair fruits with a handful of nuts or make quick fruit skewers for a fun, healthy treat.
Fruits To Avoid During The Rainy Season
While monsoon fruits offer many health benefits, some fruits are best avoided during the rainy season due to the higher risk of contamination and infections. Here’s a list of fruits to be cautious about:
- Watermelon – Risk of Contamination & Bacterial Growth
Watermelon, with its high water content, is a breeding ground for bacteria in the humid monsoon environment. If not stored properly, it can lead to stomach infections or food poisoning. It’s best to avoid this fruit or consume it only if you’re sure it’s from a clean source.
- Muskmelon – Increases Risk of Stomach Infections
Like watermelon, muskmelon is also high in water content, which can absorb harmful bacteria during the monsoon. Consuming contaminated muskmelon can lead to digestive issues, particularly in the rainy season when hygiene is more susceptible to being compromised.
- Custard Apple – Risk of Fungal Infections
Custard apples, with their soft and juicy texture, are highly susceptible to fungal infections in the humid monsoon environment. These fungi can cause digestive problems, and if the fruit is not fresh, it can lead to allergic reactions as well.
- Cherries – High Risk of Contamination
Cherries, while delicious, can be risky during the monsoon season due to their high water content and susceptibility to bacterial contamination. They are often sold unwashed, which increases the risk of stomach infections. It’s important to wash them thoroughly before consuming them and ensure they are fresh.
Tips To Buy & Store Fruits Safely During Monsoon
In the humid monsoon season, there is a risk of mold growth. Therefore, it becomes essential to choose and store the rainy season fruits properly to consume healthy fruits.
- Firstly, the fruit should look fresh and it should not have any bruises or soft spots.
- Secondly, the skin should be smooth and unwrinkled. For fruits like mangoes, the skin should be under gentle pressure and should not be mushy.
- Thirdly, check the ripeness of the fruits. Fruits such as pear and papaya should give a slight pressing on the skin.
- Lastly, smell the fruit to check the ripeness and freshness of fruits like mangoes, pineapple, and jackfruit.
- Store the fruits in the refrigerator to extend their shelf life, especially in the humid monsoon season. Moreover, store different fruits separately to avoid any cross-contamination of odors.
Boost Immunity With Fitelo’s Monsoon Fruit Recipes
Apart from having the rainy season fruits raw, you can include them in your diet in the form of interesting recipes. So, here are some healthy recipes that you can try:
1. Mango Smoothie
2. Jamun Shots
3. Pomegranate Raita
4. Plum Shake Recipe
5. Papaya Pancake
Bottomline
In short, seasonal fruits provide essential nutrients during specific seasons. In the monsoon, cooler climates and increased humidity bring health challenges like infections and digestive issues, making seasonal fruits even more beneficial.
- Strengthens Immunity and Prevents Infections
- Aids Digestion and Keeps the Gut Healthy
- Packed with Antioxidants for Glowing Skin
Fruits In Rainy Season In India
- Mango – Rich in vitamins A and C, these fruits boost immunity and aid digestion.
- Jamun – High in vitamin C, iron, and diuretic properties, jamun purifies blood and supports kidney health.
- Pomegranate – Packed with antioxidants, it reduces inflammation and aids digestive health.
- Plum – Rich in vitamins A, C, and K, plums are great for improving digestion.
- Papaya – Loaded with vitamin C and antioxidants, papayas boost immunity and reduce inflammation.
- Guava – Contains high levels of vitamin C, supporting immune function and digestive health.
- Pear – Rich in fiber, pears support digestion and reduce inflammation.
- Custard Apple – High in vitamins C, A, and B6, boosting immunity and digestive health.
- Pineapple – Contains vitamins and flavonoids to help prevent chronic inflammation and improve immunity.
- Jackfruit – Rich in fiber and vitamin C, supporting heart health and immunity.
How to Include These Fruits in Your Diet?
- In form of fresh juices and smoothies
- Fruit salads and fruit desserts
- Add them to breakfast and snacks
Fruits to Avoid During the Rainy Season
- Watermelon – High water content makes it prone to bacterial growth.
- Muskmelon – Like watermelon, it’s prone to bacterial contamination.
- Custard Apple – Susceptible to fungal infections in humid weather.
- Cherries – Risk of bacterial contamination due to high water content.
Tips to Buy & Store Fruits Safely During Monsoon
- Choose fruits that are fresh, and free from bruises or soft spots.
- Check ripeness by gently pressing the skin of fruits like pears or papayas.
- Store fruits in the refrigerator to extend shelf life and prevent cross-contamination.
Frequently Asked Questions
Which Fruits Come In The Rainy Season?
During the rainy season in India, we have jamun, papaya, plum, pomegranate, mangoes, jackfruits and others listed above. They provide essential nutrients and required hydration in the monsoon season.
Which Fruit Juice Is Best For Rainy Season?
Guava juice is great for the rainy season as it’s rich in vitamin C, boosting immunity. Jamun juice is also beneficial, helping in detoxification and preventing infections.
Which Food Is Best To Eat In The Rainy Season?
In the rainy season, light and easy-to-digest foods like vegetable or oats soups, salads, and fruits like guava and pomegranate are ideal. Avoid fried or oily foods to prevent digestive issues and infections.
Which Drink Is Best For Monsoon?
Herbal teas like ginger or tulsi tea are perfect for the monsoon, as they help boost immunity and aid digestion. Fresh fruit juices, especially from fruits like guava and pomegranate, are also refreshing and nourishing during the rainy season.
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Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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