Immunity-Boosting Foods That You Must Include In Your Diet During The Lockdown

Here are some food tips that you may follow to boost your immunity and stay healthy not just during the pandemic but always.

The nation-wide lockdown due to the global Coronavirus outbreak has made life different from what it was earlier. In the present situation, we all have to be more cautious about hand hygiene and taking precautions to remain safe against the virus. It is important that senior citizens, especially those with underlying conditions like hypertension, diabetes, arthritis and more keep their immunity strong apart from taking other safety measures. Keeping that in mind, Silver Talkies organised an online session on Natural Ways To Boost Immunity- A Guiding Session For Seniors’ by Dr Shobha G, Nutritionist, Wellness Coach, and Counsellor who believes good nutrition, adequate rest, regular exercise and positive mental attitude are the four pillars of enhanced immunity. Here are some food tips that you may follow to boost your immunity and stay healthy not just during the pandemic but always.

Appropriate food choices for seniors during Covid-19 lockdown

Whole cereals

Include These Four Foods in Your Diet Chart: Different varieties of whole and less processed cereals in moderation; fresh fruits and vegetables; milk, milk products, pulses, lean meat in moderation and fat-rich foods, oils and sweets in lesser quantity. One must keep in mind that embracing rich food diversity is extremely useful as a variety in our diet produces more microbiome in our guts that improve immunity, so do bear that in mind when getting your groceries even though the lockdown may have limited supplies. Adding natural colours to our diet in the form of vegetables and fruits is essential as they are rich in antioxidants, vitamins and minerals. Veggies and fruits are also good sources of fibre that help in easy digestion. One can incorporate more than one food groups to have an immunity-boosting diet.

Milk and milk products

Essentials of a good immune system

Vitamin C rich fruits

Vitamin C: All citrus fruits like orange, mosambi, lemon are good for immunity. Amla is an excellent source of vitamin C. Lemon and ginger tea, lemon and honey with warm water are good for immunity and health.

Add colour to your diet and have a variety of veggies & fruits

Vitamin A: Fruits and vegetables which are yellow and orange in colour like carrot, mango, papaya and greens like spinach, methi, etc are good sources of vitamin A.

Vitamin E: Vitamin E rich foods come in the form of nuts and seeds.

Sunshine Vitamin D: This is extremely good for the body and immunity. Get exposed to the sun for 20 minutes either from 7:30 to 8:30 am or 4.30 to 5.30 pm.

Ginger and garlic

Herbs and spices: Ginger, garlic, pepper, jeera, etc.

Probiotics: Curds, Kanji, etc.

Low fat and low sugar foods

Immunity-boosting drinks: Kashaya, Herbal Teas ( Tulsi, Ginger, Black Pepper), Ajwain Milk, Golden Milk, ABC (Apple, Beetroot & Carrot Juice), Lemon & Honey water, etc.

RECIPES AND THEIR BENEFITS

Kashaya Powder

Ingredients

½ cup coriander seeds

¼ cup cumin seeds

2 tsp pepper

1 tsp fennel

10 clove

½ tsp turmeric

½ tsp ginger powder

For two serving

2½ cup water

2 tbsp jaggery

¼ cup milk

Method

. Take ½ cup coriander seeds in a pan, ¼ cup cumin seeds, 2 tsp pepper, 1 tsp fennel, add 10 clove and dry roast on low flame until it is aromatic. Cool completely, and transfer to a blender. Add ½ tsp turmeric, ½ tsp ginger powder or gratings.

. Blend to fine powder without adding any water. kashaya powder is ready, store in an airtight container.

. In a saucepan take 2½ cup water and add 3 tsp of prepared kashaya powder, also, add 2 tbsp jaggery. You can alternatively add sugar for sweetness.

. Stir well and boil for 5 minutes or until flavours are absorbed well.

. Turn off the flame and add ¼ cup milk, mix well.

Enjoy the kashaya, which is a good cure for cold, cough, fever and boost immunity.

Ajwain milk

Ingredients

Ajwain seeds ( Carom seeds): 1tsp

Milk: one glass

Turmeric powder 1/4 tsp

Method

. Heat a small broad non-stick pan, add the carom seeds or ajwain and dry roast on a medium flame for 1 minute.

. Boil the milk in a saucepan, add the turmeric powder, mix well and boil on a medium flame for 2 minutes, while stirring continuously.

. Remove it from the flame, add the roasted carom seeds to the turmeric milk and mix well.

Ajwain milk is a home remedy for cold, cough and sore throat and it also helps in calming the body and getting good sleep. As an alternative, roasted ajwain can be boiled in water and consumed as ajwain water instead of milk.

Golden Milk

Golden Milk (Haldi Milk)

Ingredients

Turmeric root or powder

Milk: One glass or 150 ml

Method

. Take 1-inch piece (Fresh) Turmeric root. If fresh type is not available, use half tsp turmeric powder and boil turmeric and milk for 5 minutes.

. Strain the milk (remove fresh turmeric piece out).

. Consume it hot. Turmeric Milk is considered as the best remedy for cold and cough due to its antiviral and antibacterial properties.

Ginger Tea

Ingredients

Ginger: one small piece

Cinnamon: a small piece

Lemon (optional)

Honey (optional)

Method

. Bring a cupful of water to boil.

. Add grated ginger and crushed cinnamon.

. Boil, bring the heat down to low. Simmer for two to three minutes. Strain into a cup and drink.

Tulsi Tea

Tulsi, or holy basil, is a great herb. It boosts immunity and battles evil germs.

Ingredients

A few basil leaves, lemon and honey

Method

. Put the basil leaves into a saucepan with one and a quarter cup of water. Bring to a boil.

. Then bring down the flame to low for 5 minutes.

. Strain into a cup, then add the honey and lemon juice and stir.

Apple, Beetroot, Carrot Juice

ABC Juice

Ingredients

1 apple, cut into small chunks

1 small beetroot, peel the skin and cut into small chunks

1 medium carrot, skin peeled, cut into small chunks

Method

. Cut the apple and carrot into small chunks.

. Peel the beetroot skin and cut into small chunks.

. Blend everything in a mixie or in a juicer with half a glass of water. ABC juice is ready to drink. If required, it may be strained and consumed.

This juice is good for building immunity, increases bowel movement and helps in relieving anaemic conditions. It has all the nutrients to improve blood circulation in the body and helps to clear toxins from the body.

Consuming the right kind, quality and amount of food can keep your immunity strong, make you healthy and automatically reduce your expenses on medicine.