The ancient medical science, known as Ayurveda having roots in India, suggests healing methods for various ailments. It primarily relies on herbs as medicine for maintaining good health. It’s supposedly 5000-year-old ancient system of natural healing. Ayurveda considers hygienic food as good as medicine and is used by the body to get the best nourishment .
Today we are flooded with numerous options of processed food for our fast and furious lifestyle. Presently we are facing an unprecedented scale of virus infestation, which calls for natural unprocessed food which is best for the body and soul.
When we are building our immune system, we need to keep in mind that warm and easy to digest food is very important for the body. Food that is cooked properly is easily digested and helps to obtain vital nutrients in comparison to other types of food.
While it’s important to see what’s required to keep our immune system robust, it can be very simply and effectively done at home.
Let’s see the wide list of vitamins and minerals required to build our immune system, also see how these can be incorporated into our daily diet through some interesting dishes.
The best part of Vitamin C is that it’s a water-soluble vitamin which is the key to have strong and good functioning immune. Apart from the above it also aids in the normal growth of the body.
We can find Vitamin C in many fruits and vegetables such as Red & Green Bell Pepper, Orange, Lemon, Strawberries, Black Pepper, Grapefruit, Tomato, and Broccoli.
Red and Green Bell Pepper can be incorporated into many dishes.To give you an idea, we can make pasta with Bell Pepper and Carrot Gravy where we can add black pepper as a spice. Below is the medley of ingredients to create the best pasta for your whole family.
Ingredients: Serves: 2
- 350 gms Pasta
- 2 no’s Bell Peppers
- 1 no’s Carrot Medium Sized
- 2 tbsp. Fresh Parsley Chopped
- 1 tsp. oregano
- 1 tsp. Black Pepper (Crushed)
- ½ tsp. Mixed Herbs
- ½ tsp. Basil Dried
- 2 tsp. of oil
- 2 to 3 tbsp. Grated Cheese
- Salt to taste
Directions: Boil pasta as per instructions on the packet till Al dente. Reserve a glass of water while draining the water from the pasta. Chop the bell peppers and carrots into small pieces and saute them in a tsp. of oil. At this stage sprinkle some salt. Cover and cook till they are soft.
Blend the veggies once they’re cool to a smooth paste. Bring the paste back into to a pan and saute it for a while. Now add the herbs, spices, salt to taste, and cook it for a while, except for parsley.
Pour the prepared sauce and mix it with the cooked pasta and toss it nicely. Add chopped parsley and toss it again. Sprinkle grated cheese on it and serve.
Garlic is supposed to have immune-boosting properties; it also has anti-microbial, anti-bacterial, and anti-fungal properties. One way of adding garlic into daily diets is by adding garlic into our curries and dals as a part of the spices. We can enjoy garlic in a variety of recipes one of which is Garlic Soup .
Ingredients: Serves: 3
- 6 whole heads of garlic
- 1 tbsp. Oil
- 3 tbsps. ghee
- 2 onions thinly sliced
- 3 cups of broth (vegetable)
- 1 ½ Cups milk
- 1 tsp. Mixed herbs
- Sea salt to taste (Rock Salt)
- Black pepper to taste
Halve the whole heads of garlic and slowly pan roast the whole heads of garlic (don’t peel them) in oil, till they are brown and fragrant. While garlic is roasting in a pan, add ghee and saute the onions over medium heat. As the onions turn translucent add the spices (black pepper, salt, mixed herbs) and saute it for a couple of minutes. As the garlic cools down add the peeled garlic to the onions and the broth to a pan and simmer them for 10 minutes. Let the mixture cool down and add milk. Blend the mixture to smooth soup, serve warm.
Turmeric consists of Cur-cumin as its active ingredient .It’s scientifically called Curcuma longa. Turmeric is from the Ginger family. The turmeric plant roots are edible and can be eaten raw or in salads. Curcumin is known for its strong antioxidants, its anti-fungal, anti-bacterial and anti-septic properties. While we Indians have been using this golden spice for a long time, the western world is just getting to know about the golden spice – Turmeric.
The best way one can have turmeric is through curries and dals, which every Indian household has been cooking for centuries. Also giving a twist to the daily tea we have, we can make Turmeric tea.
Ingredients: Serves: 2
- 2 Cup Water
- 1 Tsp. Turmeric paste or powder
- A Pinch Pepper powder freshly pounded
- ¼ Tsp. Coconut Fat
Directions: Heat water, put turmeric (and other spices if you want), and bring it to boil. Once it is boiled, switch it off, strain, and add the honey or lemon, coconut fat as per your taste and enjoy it.
Notes: Adding Pepper increases the absorption rate by many times and also gives flavor to the tea. It should not simmer more than a minute or two.
Ginger not only adds flavor to our dishes, but is also known to be full of nutrients like Vitamin B3 & B6, Iron, Potassium, and Vitamin C. It’s unique healing & boosting ability for our immune system is what sets it apart.
We can add this wonderful spice through various dishes. Simplest can be a drink can be made out of this Ginger: Lemon Ginger Tea
- 1-inch fresh grated ginger
- 2 tsp. lemon juice
- 1 tbsp. raw honey (optional)
- 4 cups of water
Directions: Simmer the grated ginger for about 10 minutes in a fresh pot of water. Add the fresh lemon juice and honey. Wisk it properly and enjoy in your favourite mug.
Note: Lemon is known for its vitamin c and also has antibacterial and antimicrobial elements, which helps enhance your immunity.
In addition to the daily food and immunity enhancers described above,there are many other ways to enhance immune system and staying healthy . For instance, Pro-Biotics.
Pro-biotics are friendly bacteria found in the digestive tract that help in keeping away the bad bacteria from entering the bloodstream and that way , they shield and improve our immune system. One can get plenty of pro-biotics from the diet by eating a wide array of fermented foods (fermented intentionally & within controlled limits )such as yogurt.
It’s surprising to see the humble yogurt to find its way as one of the best foods for immunity. No doubt it is found in majority of Kitchen across the Globe.
So that was it Guys.
Feeding your body immune-boosting food, minimizing unwanted stress, and getting some rest can help to boost the much-needed immunity from homemade food and still tantalize your taste buds.
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Take Care & Stay Safe.
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