Sitting at the window, listening to the rhythm of the falling rain, the smell of the mud, the cool and cozy surroundings, the soothing relief after the scorching heat of summer and hoping for a rainbow will certainly bring back many childhood memories.

If you listened closely enough, you would also hear your mom tell you to take care of your health, not to get your hair wet, to wear warm clothes, and also to watch out for your diet.

Although the rain seems like the best time of the year, we are also more prone to disease.

Here are five nutritional mistakes to avoid during the monsoons to stay healthy, as recommended by nutritionist Mac Singh, founder of Fitelo.

1: Avoid citrus fruits

Citrus fruits are a great source of vitamin C. Vitamin C is great for your immunity as it fights infection and makes it the need of the hour. Because of the acidity of these fruits, people tend to avoid them during the monsoons, which affects their immunity.

If you don’t like to eat citrus fruits whole, you can always sprinkle a lemon over your meal or prepare a nice fruit drink. If you really can’t eat citrus fruits, don’t forget to consume foods like papaya, guava, and peppers as they are high in vitamin C.

2: Avoidance of prebiotic and probiotic foods

Similar to citrus fruits, people are often seen to avoid probiotic foods like cottage cheese. During the monsoons, you need to make sure that you are providing your intestines with a diet that they will like and that will keep you immune as well. Foods like quark, buttermilk and pickled vegetables help the intestines fight off pathogens and other harmful bacteria.

Fried foods cause gas and stomach upset. (Photo: Getty / Thinkstock)

3: Consuming chilled water

If there’s one thing you really want to avoid to protect your throat, it’s refrigerator water. Cold water harms your throat and makes you prone to infection. If you find it difficult to do without cold water, switch to our traditional ghade ka paani. Not only would this quench your thirst, but it also offers a multitude of benefits ranging from stimulating metabolism to balancing hormones to preventing sunstroke.

4: Ignoring hyperlocal seasonal foods

The reason there is emphasis on consuming hyperlocal seasonal fruits and vegetables is because the benefits can only be obtained if fruits and vegetables grown in your area are seasonally grown.

Imported fruits and vegetables are artificially produced and harvested and therefore have no immune-boosting benefits.

5: Excessive consumption of street food

Monsoons call for fried snacks like pakoras with chai. Fried foods cause gas and stomach upset. During the monsoons you do not feel thirsty and often do not drink enough water, which leads to dehydration due to the moisture. So make sure you drink 2.5-3 liters of water a day.

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