Nutritionist advises caution with some vegetables during monsoon

The rainy season brings relief from the heat, but it also creates conditions where bacteria, fungi and other harmful microorganisms can grow more easily. Because of this, nutrition experts recommend paying extra attention to food safety during the monsoon.

Nutritionist Kiran Kukreja has shared a list of vegetables she prefers to avoid during this season because they may have a higher risk of contamination if not cleaned and handled properly.

Vegetables that need extra caution

Kukreja says leafy green vegetables such as spinach can be risky during the monsoon. Although they are rich in nutrients, damp weather can allow bacteria and other contaminants to collect on the leaves. Even careful washing may not always remove all harmful microorganisms.

She also advises caution with cabbage and cauliflower. Their tightly packed leaves and florets can trap moisture, dirt and bacteria, making them harder to clean thoroughly. This may increase the risk of stomach infections and digestive problems.

Mushrooms are another food that requires extra care. Since they naturally grow in moist conditions, they can be more vulnerable to contamination. Kukreja recommends buying fresh mushrooms from trusted sources and cleaning them properly before cooking.

She also warns against eating sprouted potatoes. When potatoes start sprouting, they produce higher levels of solanine, a natural toxic substance. Eating such potatoes may cause nausea, headaches and digestive discomfort.

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Safer choices for monsoon

While some vegetables require extra caution, Kukreja says there are many safer options that can be included in a monsoon diet.

She recommends vegetables with lower moisture content, such as bottle gourd (lauki), ridge gourd (turai), parwal, corn and cluster beans (gawar phali). These vegetables are generally considered safer during the rainy season when prepared hygienically.

Experts advise washing vegetables thoroughly, storing them properly and cooking them well during the monsoon. Following good food hygiene practices can help reduce the risk of food-borne illnesses and support better health throughout the season.