Food & Nutrition

5 Great Seasonal Fruits to Include in Your Monsoon Diet

healthy fruits in monsoon season

Monsoon brings with it the intoxicating scent of the soil when it rains, pleasant weather and cosy cuddles, piping hot teas; immunity-boosting beverages and foods, and the simple joy of getting to take a long stroll down the street under your umbrella! The monsoon season is a great time for enjoying the rain, but it can also get tricky to stay healthy as the season comes with its share of maladies. It thus becomes vital, especially during this time, to keep your immunity strong and your ability to fight back.

It’s the perfect time to turn to our old-school and sure-fire method of building a healthy immune system by including seasonal fruits in your monsoon diet. By nature’s grace, seasonal fruits are packed with nutrients and are sweeter and tastier than they would be when they’re not in season. Sourced from a local farmer? Even better! There are various fruits that contain just the right nutrients and vitamins to keep you healthy in the monsoon as a horse. 

So, we recommend some fruits that you enjoy for a healthy diet in the rainy season. Continue reading to find out!

5 Best fruits for health in the monsoon season.

  1. Lychee
  2. Plums
  3. Jamun
  4. Pomegranates
  5. Cherries

1. Lychee


Lychees grow really well during the rainy season due to the high water content that they possess. Lychee is also known as “Chinese strawberry” because it’s believed to have originated from China and because of its uncanny resemblance to strawberries. It’s rich in –

  • Vitamin E, which may help heal sunburns and give you a naturally glowing skin, may also help. It also strengthens your body’s natural defence against ailments.
  • Potassium, copper, rutin, and vitamin C, which can aid in reducing heart-related issues 
  • Fibre and vitamin B complex, which are known to increase metabolism and may prove helpful in your weight loss journey. Lychees may also assist the body in dealing with digestion issues and acidity. 

2. Plums


Did you know? One plum can give you approx. 14% of your daily vitamin C requirement! Plum is a fruit that you can easily grow in your backyard to include in your diet. Here’s why you need to get your hands on these tart beauties right away – 

  • Plums are high in vitamin K, which may aid in building up the immune system.
  • They can help with minor ailments such as constipation, as well as acute diseases such as heart disease, as they lower inflammation. 
  • They contain high folate (Vitamin B-9) content. This can help improve red blood cell formation and aids healthy cell function. It is recommended to consume plums during pregnancy and it is also a very healthy fruit for your kids. 

Mostly used in jams and jellies, they are also a great fruit to add sweetness to your salads and desserts for when you’re craving a delicious and healthy addition to your diet.

3. Jamun


Jamun has always been a favourite fruit for many as it makes them nostalgic. You may have fond memories of laughing at the stunning purple stain jamuns leave on your lips and tongue. Or, you may think back to the first time you felt the sharp, contrasting, sweet and tart explosion of taste in your mouth. Jamuns are the best fruit for health. It may help in – 

  • Figs regulate blood sugar levels as they convert starch into energy and hence are a best fruits for diabetics
  • It reduces the risk of heart diseases and certain cancers as it has high antioxidant content, similar to other berries.
  • Increasing hemoglobin as it is packed with vitamin C and Iron. The iron also acts as a blood purifier. It may also help individuals during their menstrual cycle.

Apart from just having plain jamuns, you can also toss a few in your salads and sauces, or enjoy jamun juice, pies, raita, puddings, or smoothies.

4. Pomegranates


Pomegranates also belong to the berry family. Even though they are native to the Middle East, they have become a staple monsoon seasonal fruit in India. Pomegranates are rich in – 

  • Vitamin B, which may increase the production of red blood cells and ease blood circulation.
  • Vitamin K and C, which may help in the quick growth and repair of tissues. 
  • Antioxidants that may help in preventing illnesses and diseases, such as high blood pressure, cancer, or heart disease.

It’s best to have them in-season, but if you cannot find fresh pomegranates near you, try our pomegranate juice, which has the sweet juice of the pulp without the bitterness of the seeds. Enjoy this healthy heart delight!

5. Cherries


There are over a thousand varieties of this ruby-red fruit, but only a few are commercially grown and sold. Don’t feel dejected, each cherry tree has around 7000 cherries, so a single tree can make approximately 30 pies for you! Cherries are contained in the monsoon diet.

  • Antioxidants are helpful in getting rid of infections and reducing inflammation. 
  • Low carb and low calorie foods have anti-carcinogenic properties which may prevent the development of cancer.
  • Nutrients that may help in reducing high blood pressure and helping maintain uric acid level.

Cherries are one of the most versatile fruits. You can use cherries in purees, jams, tarts, cinnamon rolls, desserts, or pies.

Now that you are familiar with seasonal fruits and their benefits that you can add to your monsoon diet, head to your nearest farmer’s market and look for fresh produce. Make sure to wash them thoroughly before consuming them, as fruits and vegetables are a bacterial breeding ground during the rainy season. We highly recommend you stock up on these beautiful and nutrient-rich fruits while the season lasts, while enjoying the health benefits and taste. 

Read Also – Tips to Beat That Monsoon Weight

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