Summer is officially over and we’re welcoming the rainy season. The transition will also bring a number of adjustments, including the food that we eat to keep us healthy.
Rainy days call for seasonal illness like the common cold and flu. However, there are affordable food items that should keep us healthy during these times.
FRUITS
Fruits like oranges, lemon and the widely available calamansi are packed with vitamin C to boost our immune system and an important antioxidant as well.
Drinking a glass of juice mixed with honey will increase the production of white blood cells to help fight infections and diseases.
As the saying goes, “An apple a day keeps the doctor away.” It is loaded with vitamin C, antioxidants and dietary fiber, which should boost your immunity, regulate your blood sugar levels, and aid your digestion.
Aside from vitamin C, pears, whether eaten as is or blended into juices and smoothies, contain folate and niacin, which increase your body’s cellular function and energy production. It is also a rich source of copper that aids the body’s immunity.
VEGETABLES
Seasonal green vegetables such as water spinach (kangkong) and sweet potato leaves, which are perfect for hearty sinigang recipes, have vitamins A and C, B-complex vitamins such as riboflavin, niacin and vitamin B6, as well as iron and calcium.
Bean sprouts, a favorite stuffing for fresh and fried spring rolls (lumpia), contain flavonoids, acids, and plant hormones that help regulate your body’s immunity. It is also rich in antioxidants that defend your eyes against progressive age-related diseases.
Carrots, either served buttered with corn and peas or as one of the ingredients of macaroni soup, are rich in beta-carotene. When eaten, it converts into vitamin A, which promotes good eyesight and immunity. The nutrient-dense vegetable contains fiber, vitamins C and K, potassium, and manganese.
MEAT AND DAIRY
Canned fish is significantly cheaper than fresh seafood, but it still provides our body with protein and omega-3 fatty acids, which aid in good brain health. It also contains selenium that boosts your immune system; vitamin D and calcium for strong bones and teeth and phosphorus.
CHICKEN BREAST
A good source of protein when you are on a budget, chicken breasts provide the essential amino acids your body needs to form proteins. It also contains niacin, vitamin B6, and selenium.
MILK
A can of milk has enough protein, calcium, and B vitamins that our body needs to stay healthy during the rainy season. When consumed daily, milk can help prevent several chronic diseases, including osteoporosis and diabetes.
STAYING HEALTHY CAN BE YUMMY
A balanced diet should not be expensive. These food items provide affordable options for your next rainy-day comfort meal without breaking your wallet. Ask your mom on how to cook a family recipe, search the Internet for new, healthy options or give an old favorite your own twist and enjoy a warm meal with your friends and family.
