Foods to Boost Immunity – By Dr. Priti Nanda Sibal

Priti Nanda

FOOD TO BOOST  IMMUNITY ———By Dr  Priti Nanda Sibal
In the age of the coronavirus pandemic, apart from following the basic protective measures like washing hands , social distancing etc ,   it is vital that you select healthy balanced  diet  that would build your immunity against coronavirus disease (COVID-19) and other diseases .  Under the current conditions ,   Eating a diet that’s high in fruits, vegetables and whole grains is  important so as  your immune system stay strong and healthy.

   A healthy diet  that contains important vitamins and minerals  plays a role  in staying healthy and strong.  As researchers and scientists work to find a vaccine for the coronavirus, here are some tips  to  plan your meals by including    essential nutrients to strengthen the immune system


Yoghurt has been consumed by humans for thousands of years.Its creation might be disputed but it’s health benefits are not.    Yoghurt is probably the best-known dietary source of probiotics for thousands of years.  Regular intake of   plain yoghurt strengthen your microbiome, decrease gut permeability, and   strengthen your immune system and reduce your likelihood of contracting an illness
   Probiotics are “friendly bacteria” that are naturally present in the digestive system. he
  Yogurt is defined as a coagulated milk product which  results from bacterial fermentation of milk.  that can give your immune system a boost. With few exceptions, milk and yoghurt have similar vitamin and mineral compositions    , but it’s also high in protein. You’ll also get a bit of vitamin A and zinc.
  Yoghurt eaters  get a dose of animal protein  plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.  

  yogurt already contains some natural sugar in the form of lactose (milk sugar) and thus  

Consuming yogurt with minimal added sugar and  Live strains of  good bacteria

is an easy way to support immune health. Plain unsweetened yogurt typically contains around 10–15 grams of carbs per cup (250 grams), but flavored or sweetened yogurts can easily contain more than 30-40 grams per serving .

Typically, the healthiest choice is plain, low fat or non fat unflavored yogurt. But if you don’t like plain yogurt, then best option is to sweeten it yourself with your favorite fresh fruit,nuts, berries, and just a little honey to sweeten. 

Yogurt provides almost every nutrients  especially calcium, Vitamin B, Minerals that are  necessary for human body 

Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat. 


Mushrooms to enhance superpowers? You bet . With antioxidants, vitamins and fiber, mushrooms are being touted for their role in boosting immunity by reducing inflammtion and stimulating the release of protective compounds. 

mushrooms contain powerful immune enhancing  packs of antioxidants  vitamins  like riboflavin and niacin and protective properties   essential for strong immune system function  .Mushrooms have a savoury quality that can enhance the flavour of many dishes. Culinary mushrooms may be used in dishes such as soups, stews, stir-fries, pasta, and omelettes.Tea is also commonly made from whole fresh or dried mushrooms. “Eating mushrooms  Disease-Fighting Stars”  will actually help your body’s ability to produce antibodies, which is vital for fighting diseases  .  Mushrooms, can actually not just shore up your immunity, but actually enhance it, boost it and take it to the next level. For those who don’t like eating mushrooms, there’s a mushroom extract that can be added to water 


 Fruits are the gateway to better immunity as they are a powerhouse of fibre and nutrients such as vitamin C  .Regular intake of  citrus fruits like   strawberries    Grapefruit,   Oranges, Amla , Lemons, Limes   have a bunch of health benefits, from boosting immunity to preventing seasonal diseases like cold, the flu or common monsoon diseases. You need to include these immune boosters in your diet on a regular basis  for more energy and vitamins,    avoid illness and  keep your skin smooth and elastic..   These citrus fruits are rich in vitamin C which contributes to the production of white blood cells, which play a vital role in fighting  all those germs and microbes that enter your bloodstreams and cause diseases and infections. They’re nutritious and contain plant compounds that can protect against a variety of diseases, including cancer, heart disease, brain dysfunction and kidney stones.Overall, citrus fruits are potent antioxidant which has positive effects on skin health and immune function.


Ginger, .the  humble  versatile spice  widely  used as home remedy for health ailments like  blood sugar, indigestion ,nausea, stomach pain, and respiratory symptoms such as cold and the flu.The  super  spice   not only adds flavour to your dishes but also serves up numerous health benefits. due to its antioxidant and anti-inflammatory which helps to boost immunity, strength and prevent seasonal disease.

 . Research also suggests that  fresh ginger contains the high substance of gingerol, a chemical compound found in fresh ginger, that has anti- inflammatory and   antioxidant properties which boost immunity and ward off illness .

. In fact, starting your morning with a glass of ginger tea or ginger kashayam   (water decoction or water extract). could keep away many diseases and strengthen the immune system. Ginger kashayam may help treat flu accompanied by a dry cough.

To make your own ginger tea at home:  Immerse ginger pieces in boiling water for at least 10 minute  .Add freshly squeezed lemon juice and honey  to make your it  more  tasty and refreshing  and you can have it daily in the morning as empty stomach to boost your immunity and treat various seasonal ailments .

Kadha or herbal tea: The traditional way of consuming ginger is in herbal tea /kadha . Add a few  basil leaves and boil some ginger in water and mix it with a spoon of honey. Regular intake of this kadha will  help in curing several ailments such as cold, cough and sore throat.  

You can also prepare   ginger-garlic tea for health and immunity. Take a pot of 5-6 cup water. Now, add a small chunk of fresh ginger roots. Then add 1 teaspoon of crushed garlic ,  half a teaspoon of black pepper and let it boil  for few  minutes.. Remove from heat, strain in cup, add half a teaspoon of honey for taste and enjoy!   In fact, raw ginger has around 79% water, 18% carbohydrates, 2% protein, and 1% fat. In fact, the best way to use ginger is by adding raw ginger to your foods and drinks.  ——————————————————————————————————————————————————Dr  Priti Nanda Sibal is   India’s leading nutrition and   functional medicine  expert   

Author: sarkarimirror