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5 must-have foods during monsoons

Monsoons are here in all their glory, however the season comes with its restrictions on food. Our food can be a breeding ground for bacteria and other infections if we are not careful, therefore what we consume is essential in keeping healthy, especially to keep our immune levels high during COVID-19. 


Here are some foods that are healthy and are easily available during the monsoons, plus some storage tips 

Lotus Stem

With its sweet taste, lotus steam comes with a multitude of health benefits. It contains many essential vitamins, namely Vitamin C, which is known to boost immunity and fight viral infections. The root of the vegetable contains zinc, magnesium, iron etc that aid the body in the production of red blood cells. It also strengthens the respiratory system and is rich in fibre. 

How to store: an uncut lotus root can be kept in the fridge for upto 2 weeks, however cut lotus-root should stay fresh for about 3-4 days. Store in a plastic bag, covered with a damp cloth. 


Sweet Potato

A fibrous, immunity boosting vegetable is making its way as a healthy alternative to the potato due to its benefits – they are loaded with beta-carotene, which is transformed into Vitamin A in our body. This increases resistance to diseases. They also help manage lifestyle diseases like Diabetes and manage stress levels due to high levels of magnesium. It also possesses anti-inflammatory properties. 

How to store: Keeping sweet potatoes in the refrigerator makes it hard and makes it longer to cook, therefore they are best kept in a cool, dark place, and consumed within 2 weeks. 



Pumpkins contain antioxidants, such as alpha-carotene and beta-carotene, which is the ideal type of food to consume during monsoons as they reduce the risk of diseases. They are highly nutritious and rich in Vitamin A and Vitamin C, that strengthens the immune system. It also promotes weight loss as it is low on calories and contains fibre, that benefits the heart. 

How to store: pumpkins can usually last up to a month if stored properly in a cool, dry and dark place


Shiitake Mushrooms

One of the major benefits of shiitake mushrooms, especially in the monsoons is its ability to boost immunity. They are an ideal meat alternative for those practicing vegetarianism or Veganism,, because of their meaty texture. They also aid in heart health and several properties of this food have antibacterial, antiviral and antifungal effects. Shiitake mushrooms are also rich in Vitamin D, thereby strengthening your bones. 

How to store: Storage of shiitake mushrooms depends if they are dry or fresh. If purchased fresh, then they can be stored in a paper bag in the refrigerator for upto 2 weeks. If purchased dried, they can be stored in the refrigerator, away from moisture. 



A starchy vegetable and a cereal grain, corn is rich in fibre, vitamins and minerals. It is highly nutritious and when consumed in small quantities, can help balance blood sugar levels. Loaded with fibre, it can lower the risk of several diseases, protect against digestive issues. It is preferable to consume an organic version of this vegetable, processed corn can in fact elevate blood sugar levels. 

How to store: Keep the husks on your corn; this keeps it from drying out. Put it in a zip-lock upto a week. 


Dharana Wellness Centre, a wellness retreat near Mumbai, focuses on holistic health which includes physical, mental and spiritual balance. One of the main pillars of this eco wellness retreat lies in the farm-to-table food philosophy, which encourages an organic approach to consuming food. Fresh produce is picked from the organic farm and is made with slow-cooking techniques. As an Ayurvedic healing center in India, Dharana combines the use of an integrative, modern approach for holistic health with Modern diagnostics with traditional practices like Yoga and Ayurveda to ensure a sustainable wellness journey.