Dr. Soumya Swaminathan, Chief Scientist at WHO, rightly described the immune system as “amazing, versatile, and also complex”. Why? Because your immune system is equivalent to your body’s armed force that fights against the intrusion of any disease-causing germs into your body. When exposed to an intrusive germ, our immune system identifies its characteristics and shields the body from being affected by it.
In a 2019 survey to check the overall immunity level of Indians, it was found that only about 24% of Indians reported not falling sick. 54% of Indians reported falling sick once or twice and about 20% reported falling sick more than twice during that year. This does not paint a good picture of the country’s immune health.
The world’s devastating encounter with the Covid 19 pandemic in the past two years has taught us the importance of having a strong immune system. Hence, it is crucial that we work towards building a stronger immune system. But how?
Can we Improve immunity at home?
The answer is YES!
Your immune system is built on nutrients like Vitamin A, Vitamin C, Vitamin E, Vitamin D, Zinc, Selenium, Proteins, etc and the primary source of these nutrients is food. A wholesome meal that is rich in various nutrients is the best way to increase your immunity.
We have prepared a list of wholesome immunity-boosting recipes that are tasty and also super easy to make at home.
This tangy corn salad with tomatoes is a great immunity booster food as it is a great source of nutrients like Vitamin C, Vitamin A, and antioxidants that are essential for good immune health. Corn contains a protein called Zein and tomato contains an antioxidant called Lycopene, together they build immunity. Also, add one teaspoon of MCT oil as topping which will boost the nutrient value.
Bottle gourd (lauki) has various health benefits. It is rich in vitamins A, vitamin C, minerals, and dietary fibre that help strengthen the immune system. More than 90% of this vegetable is water which makes it the best summer vegetable.
Try this simple bottle gourd soup to bolster your immunity.
This simple salad recipe is packed with nutrients that are beneficial to the immune system. Both Cucumber and Moong Dal are rich in Vitamin A, B, C, and K. Mixed with other healthy ingredients this recipe is a great dose of nutrients for your body.
This mixed bean sprout recipe is a powerhouse of protein, fibre, Vitamin C, Calcium, Antioxidants, and Iron and is low in calories. A combination of various bean sprouts including chana, moong, chickpea, etc. This is one of the best immunity-boosting foods you can make at home.
Learn how moong dal sprouts benefit your health in many ways.
Mint is a widely known immunity-boosting herb. Often used in many home remedies for cold and flu, mint is replete with Vitamin C and antioxidant properties. Paired with green tea leaves, this mint green tea recipe can be added to your daily meal as a great immunity booster drink.
Tulsi is very commonly used in Indian households as a herb for sore throat, cough, cold, and flu. It also has anti-inflammatory and anti-depressant properties. If consumed regularly, tulsi tea can do wonders for your immune system, and the cinnamon used in it has antimicrobial properties.
Click here and learn about more household herbs that can aid your immune system and power up your body’s defences again germs.
Besan or gram flour is rich in fibre, vitamin A, B6, and zinc. All of these play active roles in bolstering your immunity. This simple recipe is perfect for breakfast that fills you with nutrients and is also quick and easy to make.
We already know how beneficial Moong Dal is in strengthening the immune system. Now combine oats with it and you’ll have a powerhouse of nutrients. Oats contain beta-glucan and which is essential in stimulating White Blood Cells (WBCs) that help your body fight infectious germs. Enjoy this quick snack that enhances your immunity while being savoury.
Your immunity is your body’s treasure and the path to gaining this treasure is through nutritious food. Try the above recipes and fill your diet with good, nutritious food that will help boost your immunity and shield you from many diseases.
Q. How can we increase immunity at home?
A. Increasing immunity is a multifaceted process. The best and most effective way to strengthen your immune system is to maintain a healthy lifestyle that includes a well-balanced diet, exercise, hydration, enough quality sleep and a positive mind.
Q. What kind of meals boosts the immune system?
A. Foods that are rich in vitamins, minerals, fibre, protein, and antioxidants help in strengthening the immune system. Make sure these are included in your daily food intake.
Q. What foods are good for immunity against Covid 19?
A. Foods that are rich in Vitamin C, D, A, E zinc, etc. are good for boosting immunity. So, include fruits like orange, papaya, guava, and vegetables like bell peppers, broccoli, etc in your diet. Also consume lentils, seeds, and herbs regularly to keep your body ready against all germ invasions.
Q. What boosts immunity the most?
A. A healthy diet is the first step towards building strong immunity. Eat nutrient-rich food and engage in a basic exercise routine every day to keep your immune system in check.
Q. How do I beat Covid 19 naturally?
A. Mild and moderate symptoms of Covid 19 like fever, headache, cough, or cold can be treated at home. Make sure to consult a doctor and take prescribed medicines. Along with it, eat healthy, nutritious meals that are easy to digest like chicken or vegetable soup. Drink lots of fluids at regular intervals.
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