As the monsoon season is about to end, it brings a refreshing change to the environment but also increases the risk of infections and weakened immunity. This transitional period is when most viruses happen. To stay healthy during this time, it’s essential to boost your body’s defenses with the right nutrition.

Incorporating foods that are rich in nutrients, vitamins, and minerals can play a crucial role in enhancing your immune system. Let’s explore why foods like sattu, corn, potato, dates, ragi, jackfruit seeds, and pulses are perfect for monsoon immunity.

Sattu: The Energy-Boosting Superfood

Sattu, made from roasted gram flour, is a rich source of protein, fibre, and essential nutrients like iron and magnesium. It helps in maintaining energy levels and prevents lethargy, which is common during the monsoon. The high fibre content also aids digestion and keeps your gut healthy, which is key to a strong immune system. Additionally, sattu is easy to digest, making it a perfect ingredient for light yet filling meals.

Corn: High in Antioxidants and Fibre

Corn, a monsoon staple, is rich in fibre and antioxidants like vitamin C and carotenoids. These antioxidants help in fighting free radicals, protect the body from infections, and boosting overall immunity. Corn is also great for digestion and keeps your stomach light while providing a steady source of energy. Roasted or boiled corn makes for a delicious and nutritious snack that can help you stay fit during the rainy season.

Potatoes: A Comfort Food with Immunity-Boosting Properties

Potatoes, often seen as a comfort food, are an excellent source of vitamin C, potassium, and fibre. Vitamin C is crucial for a healthy immune system, especially during the monsoon when the body is more prone to infections. Potatoes also support gut health and keep you feeling full for longer, making them a perfect ingredient for wholesome meals that support immunity.

Dates: Rich in Iron and Natural Sugars

Dates are a powerhouse of energy, iron, and natural sugars, making them a great snack to combat monsoon fatigue. They are also rich in antioxidants, which help in fighting infections and improving overall immunity. The high fibre content of dates aids in digestion, while their iron content helps in maintaining healthy haemoglobin levels, essential for a strong immune response.

Ragi: The Calcium-Rich Grain

Ragi, or finger millet, is known for its high calcium and iron content, both of which are essential for strong bones and overall immunity. Ragi is also rich in antioxidants and amino acids, which help in detoxifying the body and keeping infections at bay. During the monsoon, when viral infections are common, consuming ragi can help fortify the immune system and provide sustained energy throughout the day.

Jackfruit Seeds: A Nutrient-Dense Addition

Often discarded, jackfruit seeds are actually rich in proteins, vitamins, and antioxidants. They help in boosting immunity by fighting off harmful bacteria and viruses that thrive in humid weather. The seeds also promote good digestion and are a great source of dietary fibre, which is vital for gut health—a key factor in maintaining strong immunity during the monsoon.

Pulses: Protein-Packed and Immunity-Enhancing

Pulses, including lentils, beans, and chickpeas, are excellent sources of plant-based protein, iron, and fibre. Protein is essential for repairing tissues and producing antibodies that fight infections. Pulses also contain essential vitamins like B-complex, which support metabolism and overall health. Including a variety of pulses in your monsoon diet can ensure you get the nutrients necessary for a well-functioning immune system.

Father's day is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this.

with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness.

Eat Smart For Your Heart

As per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference.

To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.

Keep Your Liver Clean

A healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support liver health include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.

Food For Healthy Brain and Prostate Health

Cognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.

Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.

What Helps You Manage Cholesterol

High cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

When it comes to nutrition buzzwords, protein is having a long-standing moment. It's promoted by fitness influencers, stamped across packaging, and touted as the secret to everything from muscle tone to satiety. But here’s the real question that deserves attention—do you actually need more protein, or do you just need smarter protein?

As the conversation around protein deepens, experts are calling for a shift in focus—from more to better. Ahead, we dive into what science and dietitians say about protein requirements, the risk of deficiency, and how to choose protein sources that are not just effective, but smarter for your long-term health.

Protein isn’t just for bodybuilders. It's a fundamental building block of life, essential for the structure and function of your muscles, skin, enzymes, hormones, and nearly every cell in your body. Alongside carbohydrates and fats, protein is a macronutrient—meaning your body needs it in large amounts to function properly.

"Protein is critical not only for muscle repair but also for immunity, metabolic function, and hormone regulation," explains Dt. Vaidehi Nawathe, Chief Dietitian at Bhaktivedanta Hospital & Research Institute. “Its role in health spans far beyond just bulking up at the gym.”

Are You Getting Enough Protein? Signs of Deficiency

Despite its importance, many people may be consuming far less protein than they actually need, especially in developing countries and even among affluent urban populations.

Common signs you may not be getting enough protein include:

• Feeling hungry shortly after meals
• Fatigue or lack of energy, especially post-workout
• Poor recovery after illness or exercise
• Hair thinning, brittle nails, or weakened skin integrity

“If you're constantly snacking, feel sluggish or take longer than usual to bounce back from workouts or the flu, protein might be lacking in your diet,” says Nawathe.

Experts note that satiety and muscle recovery are strong indicators of adequate protein intake. If you feel full between meals and recover well, you're likely meeting your protein needs.

What Are Standard Protein Requirements?

How much protein you need daily depends on a variety of factors: age, gender, body weight, activity level, and overall health goals. On average:

• 10–15 grams per snack
• 20–35 grams per meal

Yet numbers only tell part of the story. Instead of obsessing over numbers alone, focus on making smarter protein choices that deliver more than just amino acids.

Hidden Protein Deficiency Crisis

Protein deficiency is a global health concern—but not in the ways we often imagine. According to Nawathe, “Protein deficiency is not just a problem of poverty or undernourishment. It’s surprisingly rampant even among the urban rich.”

In India alone, an alarming 73% of the urban population is protein deficient, often consuming only 10 to 30 grams per day, when the recommended intake ranges between 60 to 90 grams. That’s a serious gap, especially for pregnant women, older adults, and those recovering from illness.

Unlike iron or calcium deficiencies, protein deficiency often goes unnoticed, leading to chronic fatigue, poor immunity, and long-term health complications.

It’s not just about how much protein you consume, but what kind.

“There are endless protein powders on the market, but not all are created equal,” warns Nawathe. Her recommendation? Look beyond standard whey or meat-based options and explore plant-based protein powders—particularly those fortified with fiber, probiotics, and omega-3s (like DHA).

Smart protein choices include:

• Pea protein + Brown rice protein blends
• Formulas that include prebiotics and probiotics for gut health
• Low-GI protein options for blood sugar control
• Protein enriched with DHA for brain and heart support

These blends are not just good for muscle synthesis but also improve gut health, aid nutrient absorption, and support maternal health, particularly by reducing risks of gestational diabetes and preeclampsia in expectant mothers.

Animal Protein vs. Plant Protein

While red meat and dairy-based proteins offer complete amino acid profiles, they may not be the best long-term choices for everyone.

“Animal protein, especially red meat, is high in saturated fats and cholesterol, which raises the risk of cardiovascular disease and some cancers,” says Nawathe. In contrast, plant proteins are anti-inflammatory, gut-friendly, and often more digestible.

Moreover, protein powders that taste good and mix well enhance compliance—because people are more likely to stick with nutrition habits that feel enjoyable.

The protein conversation is no longer about extremes. It’s about mindful nutrition—choosing sources that are holistic, balanced, and tailored to your needs.

If you're unsure about your protein intake or whether you're consuming the right kind, consult a registered dietitian who can assess your lifestyle, body composition, and health history.

Dt. Vaidehi Nawathe is Chief Dietitian at Bhaktivedanta Hospital & Research Institute in India

Known as the best source of fiber and essential vitamins and minerals, beans are the best plant-based protein options one can opt for. Used all over the world, these versatile seeds are prepared in many different ways, whether it is in burrito bowls or in Rajma curries. However, did you know that these beans are far from just a delicious addition to our diet? They could also help us avoid diabetes and high cholesterol as well as inflammation.

Beans are far more than just a simple food; a recent study reveals they hold surprising health benefits, especially for those at risk of type 2 diabetes. Eating just one cup of beans daily significantly improved the health markers in a small group of people with prediabetes, a condition where blood sugar levels are elevated and close to developing into full-blown type 2 diabetes.

How Beans Helped Our Health

Presented at the American Society for Nutrition in Orlando, the study found that beans reduced inflammation in the body. Think of inflammation as a constant, low-level irritation inside you that can contribute to serious health problems. Even though bean consumption didn't directly change blood sugar levels in this particular study, these other benefits are a huge deal because people with prediabetes often have high cholesterol and inflammation, both of which increase their risk for other long-term health issues like heart disease. So, beans can act like a protective shield for your body.

What Did The Study Find?

In this study, 72 people participated for 12 weeks. They were split into groups, with some eating black beans, others eating chickpeas, and a control group eating rice. The results were pretty clear:

• Chickpeas were especially good at bringing down overall cholesterol levels.
• Black beans were effective at reducing signs of inflammation in the blood.

Basically, the study showed that beans are not just good for people with prediabetes, but they're a fantastic choice for everyone looking to improve their health. These findings could even help shape what doctors and public health programs tell us about preventing heart disease and diabetes.

Easily Add Beans to Your Meals

The good news is that it's quite simple to swap out less healthy ingredients for beans in your everyday cooking. Just be careful to check labels for added sugars or too much salt when buying canned beans.

The researchers are now looking into how eating beans might affect your gut health, which is another exciting area of study.

Beans are a budget-friendly way to boost your overall health and reduce your risk of long-term diseases. Try blending them to make soups thicker, tossing them on top of your salad for extra protein, or pairing them with grains like rice or quinoa.

Soups and Stews

This is one of the easiest ways! Just toss in a can of rinsed black beans, kidney beans, cannellini beans, or chickpeas into almost any soup, chili, or stew during the last 10-15 minutes of cooking.

Pasta Dishes

Stir a can of drained and rinsed white beans (like cannellini or great northern) into your pasta sauce. They'll blend in and make your meal heartier and more nutritious. You can also add them whole to pasta salads.

Tacos, Burritos, and Quesadillas

Beans are a natural fit here! Mash them up for a refried bean base, or add whole black beans or pinto beans to your fillings. They're excellent in breakfast burritos too.

Salads

Boost any salad by adding a handful of chickpeas, black beans, or kidney beans. They provide a nice texture and make the salad more filling.

Rice Dishes

Mix beans into your rice. Classic rice and beans is a complete and satisfying meal, but you can also add them to stir-fries or grain bowls