Herbs, spices, fruits, and other superior immunity boosters straight from your kitchen


As we continue to brave the pandemic, especially the omicron variant of the coronavirus, the focus remains on health and immunity. Instead of buying things from pharmacies, people are once again depending on home remedies and items found in the kitchen.

It’s no secret that Indian kitchens have a huge number of products that can boost immunity and help the body recover faster from illnesses. Vandana Juneja, GOQii Expert Lifestyle Trainer, says that our kitchens are filled with all kinds of ingredients that are readily available and highly effective at boosting our immunity. She lists them here; keep reading


“Must-have spices include turmeric, cinnamon, black pepper, cumin seeds, fennel seeds, fenugreek seeds, ginger, garlic, etc. They are used in everyday cooking and we can consume them in dals, vegetables, curries, soups, etc., or boil various concoctions and drink them as herbal teas,” says Juneja.

* Turmeric – Rich in curcumin, the spice is the best ingredient for boosting immunity, as well as being helpful in many inflammatory conditions. It can be added to various dishes, but the best way to consume it is in hot milk or mixed with lemon and water as a drink.

* Ginger – Ginger is considered the best immunity booster in Ayurveda; cures many digestive disorders. It can be consumed raw or added to various recipes and masala tea.

* Garlic – This is the most popular ingredient used in Indian dishes, due to its numerous medicinal properties. The best way to consume it is with a clove of garlic (slightly crushed) on an empty stomach with water. The ideal time is early in the morning.

These super spices can improve your health. (Photo: Getty/Thinkstock)

* Cinnamon – It has antiviral, antibacterial and antifungal properties. The ingredient also has antioxidants with anti-inflammatory effects that protect your body from disease. It also helps reduce hypertension, improve the intestine, reduce the risk of type 2 diabetes and blood sugar. The bars or powder can be used and mixed into tea, dishes, warm water, or desserts.

* Black pepper – Black pepper is an important spice due to its antioxidant, antimicrobial and gastroprotective properties. You can add it to curds, sprinkle over salads, or in tea.

* Cumin – Cumin contains compounds called flavonoids that function as antioxidants and have shown benefits in prevention Cancer, heart disease and blood pressure. It is also beneficial in weight loss, has antibacterial properties and improves digestion. It can be used as a condiment in the form of whole seeds or powder. Soaking a teaspoon overnight and taking it in the morning is beneficial.


*Tulsi— It has purifying properties that help fight respiratory diseases, fever and other infections by building natural immunity. You can consume the leaves or make a juice and mix it with honey to relieve cough, cold and mild fever.

* Curry leaves — Curry leaves are high in antioxidants and a rich source of vitamins and minerals like calcium and iron. They can be added as whole leaves to dishes or in hot sauces; drink the juice of the leaves or boil them and consume the water.

* Mint leaves – Mint leaves are a good source of various nutrients, especially vitamin A and antioxidants. They are used in hot sauces, sauces, tea, or detox water.

Citric fruits

Citrus fruits are rich in vitamin C, which helps increase the production of white blood cells that help fight infection. Oranges, sweet lime, lemon, guava are examples. Apart from these, amla/Indian gooseberry has the highest content of vitamin C. Eat amla whole, extract its juice or add it to hot sauces.

herbs and spices, immunity boosters, kitchen immunity boosters, home remedies, healthy eating, dairy, citrus fruits, diet, indian express news Seasonal vegetables are a great source of vitamins and minerals. (Photo: Getty/Thinkstock)

vegetables of the season

Seasonal vegetables are a great source of vitamins and minerals, especially vegetables like spinach, fenugreek greens, mustard greens, etc., which are rich in vitamin C. They also contain numerous antioxidants and beta-carotene, which can increase the ability to fight infection. of our immune system.

Dairy products

Nutrients in dairy products play an important role in immunity, and every household consumes these products on a daily basis: milk, curd, ghee, paneer, cheese, etc. They are rich in vitamins A and D, protein, zinc and selenium and help boost immunity. Vegans can substitute almond milk, soy milk, oat milk, coconut milk, etc.

Nuts and seeds

Nuts and seeds are rich in essential immune-boosting nutrients, such as vitamin E and omega-3 fatty acids, some B vitamins and minerals, and should be consumed daily. The best way is to soak them for 5-6 hours and then eat them, or dry roast them or even make a trail mix and eat them as a snack.

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