Build your immune system with these basic ingredients from your kitchen

Local Samosa
Apr 27, 2020 14:39 IST
New Update
Build your immune system with these basic ingredients from your kitchen

Nutrition has always been confined to carbohydrates, fats, and proteins. And often, Minerals and Vitamins are given the least importance. Which is very important to build up the immune system of the body. And in the present times, the importance of micronutrients is being highlighted because of the COVID 19 pandemic.

The concept of Immunity is straightforward and easy to understand. The main aim is to remain healthy in a phase of a deadly infectious disease like Coronavirus. The main function of Immunity system is to prevent or limit the infection caused by pathogenic microorganisms like bacteria, viruses, parasites, or fungi. Therefore a stronger immune system is crucial for human survival.

Our immune system is designed to detect and destroy any invader that tends to harm the body. And this is dependent on many factors such as genetics, environment, lifestyle, and nutrition.

A healthy lifestyle is a natural way to boost your immunity. And nutrition is the best way as it is simple, easy, inexpensive, and safe. Feeding your body with certain foods will help to keep your immunity strong.

Here are below some simple Immunity Booster Foods you should include in your daily diet. 


immune system

Water can work miracles for your body, especially for your immune system. It helps to carry oxygen to your body cells, which results in proper functioning systems. It also works in removing toxins from the body. So drinking more water could help prevent toxins from building up in the body. On the other hand, dehydration in the body can actually induce anxiety and nervousness. Drinking 2 litres of water initially, and then increasing the quantity causes no harm to the body. Also, normal drinking water is not the only way to hydrate yourself. Other liquids like dals, soups, milk, and fruits- vegetables are rich in water content and should be included in your diet. Start your morning by drinking 1 bottle of water before washing your mouth and don't eat anything for at least 30 minutes. This will help to purify your body, flush out toxins, and strengthen the immune system. 


Curd is rich in probiotics which helps in the production of natural antibodies in the body. Probiotic bacteria like bifidobacteria and lactobacilli helps in preventing respiratory infections and makes immunity strong. The protein content in curd is high, and this helps in making antibodies, an essential component of our immune system.  You can consume curd in the form of raita or make a chaas out of it. Or add ½ teaspoon of honey / 1 khajoor and your mishti dahi is ready, add some flaxseed or till seeds and have curd during snack time. 


immune system

For many years there have been suggestions that garlic can help in healing various medical problems, including heart disease, high cholesterol and colds, and flu. Since garlic is rich in allicin, it helps to protect against common cold and fever. Eating garlic can boost the number of virus-fighting T-cells in your bloodstream. Take 1 clove of garlic with lukewarm water every alternative day, or simply add garlic to your recipes.


Amla, the Indian gooseberry, is a very renowned fruit for all of us for decades for its extraordinary properties and nutritional benefits. The Vit C content in amla is very high as compare to any other citrus fruits. It helps when it comes to treating cold, bronchitis, and other respiratory infections. Amla is rich in astringent and its antibacterial properties that strengthen the immune system. Make sure you take raw amla in natural form, and not in any powder/ processed juice form. The Vitamin C in amla is sensitive to heat and light so better just cut and have it immediately.


immune system

Turmeric is the most common Indian spice and you can find it in every kitchen. It has been the healthiest medicinal spice since ancient times. Tumeric was used for healing wounds, skincare, and for relief in common cold and cough. The anti-inflammatory, antiseptic and anti-bacterial properties in turmeric is because of curcumin. Curcumin is an orange-yellow component of turmeric that exhibits all the antiviral properties by reducing the replication of the virus, hence reducing the viral load. You can mix the turmeric in like warm water or milk

This article is authored by  Dietitian and Public Health Profession Kushboo Arora Gupta.

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