The shift between heat and rain during the summer can lead to increased sickness due to infections. Experts emphasize the importance of a mindful diet during this season to bolster immunity. Dr. RR Dutta, Head of Internal Medicine at Paras Health in Gurugram, India, notes that the humid environment is conducive to infections, making it crucial to focus on warm, freshly prepared meals rather than raw or outside food. Recommended foods include soups, khichdi, and freshly cooked vegetables. Additionally, spices such as turmeric, ginger, and garlic are beneficial for their anti-inflammatory properties. Fruits rich in vitamin C, like oranges and guava, can also enhance immune function. Maintaining gut health with probiotics like curd and buttermilk is essential, as gut health is closely linked to overall immunity. Staying hydrated is vital, with experts advising the consumption of boiled or filtered water to avoid contamination. Foods to avoid include cut fruits, street food, and overly oily or fried dishes. By adopting these dietary practices, individuals can significantly reduce their risk of seasonal illnesses.