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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Do you feel low on energy? Have frequent colds? It’s time to recharge your immune system with these Indian kitchen heroes.
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The Indian Gooseberry is a Vitamin C powerhouse. It is loaded with antioxidants that might help boost white blood cells and support collagen production. Try to have it raw, in juice, or with honey.
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Curcumin, the active compound in turmeric, helps fight inflammation and strengthens immune defence. Try including the power combo of haldi doodh with black pepper for better absorption.
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It is an ancient herb known to purify blood, fight infections, and balance immunity. It is best taken as giloy juice or kadha on an empty stomach.
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The leaves and stem of moringa are used extensively. They are rich in iron, calcium, and essential amino acids, and they boost metabolism and immune function. Add moringa powder to smoothies, chutneys or sabzi.
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It’s antibacterial and antifungal and helps soothe the throat. It also supports gut flora, the base of strong immunity. Avoid heating the honey; have it raw.
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Dahi, kanji, pickles, and idli promote good bacteria, balance the microbiome, and keep your gut health in check. As gut health impacts your immunity significantly, include these foods, but due to their high salt content, take care of the portion size of kanji and pickles.
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Start with an amla shot in the morning, haldi doodh at night, dahi with lunch, and moringa in soups or chutneys for better nutrition.
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We have discussed foods to include for good immunity up until now; we also need to avoid certain foods, like processed sugar, monitor our sleep, stay physically active, and avoid late-night meals. Pair the superfoods with mindful lifestyle habits for the best results.
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Immunity isn’t built overnight but starts with what you eat. Add these foods to your daily diet and feel the difference naturally. Always remember that consistency is the key.
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