The monsoon season is a welcome change after the scorching summer but it comes with a host of challenges to your health. Your immune system gets hit, making you susceptible to cold, cough, and other infections. Though the coldness in the air can certainly tempt you to consume deep fried snacks and comfort food, it’s better to make immunity-fortifying nutrition a priority. And, one unassumingly popular superfood that can assist in this process is fish and its products, writes Shailesh Patel, co-founder at D2C company Dam Good Fish, which delivers dam-grown fresh fish to your homes.
5 Ways Fish Can Boost Your Immunity in Monsoons 2025
Fish and its products offer a host of benefits. As per Shailesh Patel, they are not only a lean source of protein, but these foods are also relatively nutrient dense in ways that can most effectively strengthen the immune system. 5 ways in which fish or more accurately, fish products can boost your overall health in the rainy weather:
1. Rich in Omega-3 Fatty Acids
Omega-3 fatty acids, commonly found in fatty fish like mackerel, sardines, Salmons are known for their powerful anti-inflammatory properties. These healthy fats help regulate immune function and reduce inflammation in the body — a key factor in fighting infections during monsoons.
2. High-Quality Protein for Recovery and Repair
Protein is critical for producing antibodies and repairing tissues — both vital functions when your body is under immune stress. Fish offers complete, easily digestible protein, supporting energy and resilience during the season’s ups and downs.
3. Vitamin D Boost
Cloudy, sunless days during monsoons often lead to a drop in Vitamin D levels, which plays a significant role in immune function. Fatty fish like tuna, mackerel, murrel (Sole), tilapia are excellent dietary sources of Vitamin D, helping to bridge the gap when sunlight exposure is limited.
4. Packed with Selenium and Zinc
Micronutrients like selenium and zinc, found in many varieties of fish and shellfish like prawns, contribute to the production and activation of white blood cells. These trace minerals help the body resist infections and promote quicker recovery from illnesses.
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5. Gut Health and Fermented Fish Products
A strong immune system starts in the gut. Fermented fish products — like fish sauce, dried fish, or regional delicacies like Ngari (Northeast India) or Shutki (Bengal) — are rich in probiotics that support gut flora, enhancing digestion and overall immunity.
Tips for Consuming Fish Safely During Monsoons
Including fish and its products in your diet can be an effective and delicious way to boost your immunity and stay healthy while the rain pours outside. However, there are some safety tips you should follow for safe consumption of fish during the monsoon season. They are:
- Choose freshwater or naturally sourced fish over frozen or low-quality alternatives.
- Cook thoroughly to eliminate parasites or bacteria.
- Source your fish from reliable vendors and avoid undercooked preparations during this time.
- Include fish-based soups or stews, which are light, warm, and easier to digest.
In the end, you must choose nutritious, immunity-boosting seafood, which are served the natural way. “With the right choices and hygienic preparation, this humble ingredient can serve as a potent ally in your seasonal wellness routine — keeping your immunity strong while satisfying your palate,” wraps up Shailesh Patel, co-founder at D2C company Dam Good Fish, which delivers dam-grown fresh fish to your homes.
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