Highlights :What foods can boost immunity?
*Garlic, Ginger, Brocolli, Spinach, Papaya, Amla, Almonds
As the world goes through a lockdown due to the novel Coronavirus Pandemic, the attention has shifted to `immunity.’ What foods can boost our immunity and keep us prepared to fight the virus or for that matter any kind of illness? From our traditional Indian kitchen and knowledge of Ayurveda and Yoga, here are few spices and foods to include in our diet.
Garlic (Allium sativum)– Is used in cooking but it has been used as a medicine for centuries. Stories from ancient civilization of China, Central Asia and Egpyt suggest that it was commonly used even then. It contains immunity boosting properties such as Allicin.
Turmeric/Haldi –It has high concentration of Curcumin which gives turmeric its distinctive color. It can help decrease exercise-induced muscle damage. In India, from being used by the bride to haldi ka doodh at night and is even used when children get hurt as an external application. It is used in almost all Indian curries and is versatile to use.
Sesame seeds or Till – Are an indispensable part of Indian winters since time immemorial. From til ke ladoo to til ki gajak, it is difficult to imagine winters in India, without taking sesame into account. In Ayurveda it is used for its ability to generate heat and energy in the body and its numerous beauty and hair benefits. Boosts skin health and anti ageing properties. You can just sprinkle it in the curries or vegetables or soups.
Ginger: Adrak ki Chai is our favourite in India. Ginger reduces nausea, inflammation, sore throats and chronic pain. It can be used in various forms in Indian curries or add it to your soup to uplift your mood.
How to Boost Up Your Immune System
Spinach: Rich in Vitamin C, antioxidants and beta carotene. It is an excellent source of many vitamins and minerals. Spinach is high in carotenoids, which your body can turn into vitamin A. This vitamin is a powerful antioxidant that promotes skin health and immune function.
This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs. Also known as folate or vitamin B9, this compound is vital and essential for normal cellular function and tissue growth.
Almonds – High in vitamin E are a key to the healthy immune system when it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. It’s a fat-soluble vitamin meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Amla or The Indian Gooseberry – A translucent green fruit, which derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”. It can protect us against countless ailments. Ayurveda doctors claim that amla can help balance the three doshas (Kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases. It is rich in Vitamin C and has bioactive agents that prevent free radical agents. There are many traditional preparations of amla using ghee, with amla and spices as achar or simply drying the fruit.
Sunflower seeds –High in Vitamin E they are rich in healthy fats, beneficial plant compounds and several vitamins and minerals. These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes. Often used in multi grain bread and nutrition bars.
Green Tea – Contains EGCG which has been shown to enhance immune system. Both green and black teas are packed with flavonoids, a type of antioxidaint.Green tea is also a good source of the amino acid L-theanine.. L-theanine may aid in the production of germ-fighting compounds in your T-cells
Papaya- Contains a digestive enzyme called papain that has anti-inflammatory effects. It aids in digestion, improving blood glucose control in people with diabetes, lowering blood pressure and improving wound healing.
KIWI – High in essential immune boosting nutrients. These are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. They also have a lot of antioxidants and are a good source of fiber.
Broccoli –Packed with vitamins A, E and C and many other antioxidants. Broccoli (Brassica oleracea) is a cruciferous vegetable related to kale, cauliflower.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
Red Ball Peppers – It has more vitamin C than citrus fruits. Besides being a powerful antioxidant, vitamin C helps in the proper absorption of iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption.They are also a source of vitamin B6 and folate. Both these vitamins and minerals can help prevent anemia.
Immunity Boosting Tips –Ministry of Ayush