All human beings require a strong immune system to stay disease free. It is weak at birth and develops with microbial interaction. The pandemic has made human beings further vulnerable to pathogens. Hence, we need to fight of smaller sicknesses to keep the viruses at bay. Ayurveda, the Indian natural school of science, houses an array of immunity boosting foods. Here are four easily accessible examples.

Ginger

Ginger is an age-old remedial root and treats a number of ailments. You can simply extract the concentrated juice to make ginger shots. Feel free to add lemon or orange extracts, turmeric, turmeric, pepper or honey. Use a juicer or high powered blender to combine the desired ingredients. Likewise, these are available at health food stores in a bottled form. These can initially be spicy or unpleasant, so be sure to consume it in smaller quantities in a single gulp.

These shots are a simple and effective Ayurvedic immunity booster. Ginger contains anti-inflammatory compounds such as antioxidants which walls out unstable molecules. For example, it reduces inflammation in rheumatoid arthritis, asthma, irritable bowel syndrome IBS) and certain types of cancers. Add lemon and turmeric to further boost anti-inflammatory effects.

Moreover, ginger is powerful over the human respiratory syncytial virus (HRSV) through its antibacterial and antiviral effects. Try to consume this with honey or lemon juice. Both of these can safeguard your immune system and improve its response.

Finally, ginger can have indirect effects. For instance, it controls weight, blood sugar levels, and potentially cancerous chemicals. This can indirectly reduce inflammation and enhance immunity levels. However, you may want to omit sweeteners such as honey, agave nectar, or orange juice. These can impact blood sugar rates with long term consumption.

Gooseberries or Amla

Indian gooseberries is a popular immune system booster due to its micronutrient rich compounds. Vitamin C (carrying 46% of daily value) is an essential antioxidant and benefits the nervous system. Secondly, vitamins B5 or B6 (9% and 7% of daily value) is essentially to creating fatty acids converting food to energy respectively. Try consuming this in minimal quantities over long periods to boost immunity.

Amlas also contain certain immune boosting minerals such as copper, manganese, and potassium. Copper (12% of daily value) is useful to both the immune and cardiac systems, and the brain. Manganese (9% of daily value) supports bone formation and reproduction in addition to immune responses, and potassium (6% of daily value) regulates cellular function.

Most importantly, Amlas provide protection against reactive molecules, which causes cell damage and oxidative stress. It may further cause diseases and ailments, such as premature ageing. At higher risk levels, this can cause cancer, heart diseases, and type 2 diabetes. Amlas are a phytonutrient-rich fruit, which can also protect you against sun damage and insects.

These are also easy to add to your diet. You can try consuming them raw, or convert them into juice, pickle, or jam. You can also add them to a fruit salad, or use them as a cereal or yogurt topping. Many people also use it in cooked or baked dishes such as pies, tarts, chutneys and compotes. However, do be wary of the added sugar in such dishes. The cooking process may also destroy its antioxidants and phytonutrients.

Holi Basil or Tulsi

The Holi Basil or Tulsi plants a well-acclaimed ayurvedic immunity booster. Practitioners often recommend this herb for its antibiotic, germicidal, fungicidal, and disinfectant properties. It keeps harmful microbes at bay, such as bacteria and fungi. Tulsi leaves and flowers are often made into a concoction to treat fevers. Most importantly, it increase the T-Helper cell count of the blood, which naturally curbs pathogenic activity.

It also contains bioflavonoids and antioxidant compounds such as rosmarinic acid. These especially helps with curing respiratory tract infections. It can soothe the throat and chest, ease mucous levels, and lower coughing levels. The best form of consumption is through 1-2 cups of tulsi tea everyday. You may increase your intake during winter and monsoon seasons.

Kadha is a form of tulsi tea which is prepared through multiple ingredients. You start by heating a deep bottomed pan with water. Add in tulsi leaves, ginger, peppercorn, methi, turmeric, cloves, and cinnamon sticks. Remove the pan from the stove after half an hour and wait for the conception to cool before consumption. This is can be stored in the refrigerator for up to two days in an airtight glass bottle.

Black Pepper

High antioxidant levels present in black pepper can combat free radicals. While some free radicals are created naturally through exercise and digestion, others can cause harm, such as those caused by sunlight and cigarette smoking. As mentioned above, these can potentially cause inflammation, cardiac diseases, premature ageing, and certain types of cancer. The potent and beneficial plant-based compounds that black pepper contains can reduce the risks of free radical damage. The plant compound called piperine is especially useful for this purpose.

Piperine is also well-regarded for its cancer fighting properties. Laboratory tests have proven that it can slow the replication of breast, prostate, and colon cancer cells, and induce cancerous cell death. Other cases have shown that it can increase treatment efficacy triple negative breast cancer, which is the most aggressive cancer type.

Black pepper contains numerous extraneous health benefits which in turn contribute to higher immunity keels. It can boost nutrient absorption, promote gut health, offer pain relief and reduce appetite. It especially helps with the absorption of  essential nutrients (such as calcium and selenium) and certain plant compounds (such as green tea and turmeric).

Fortunately, this is a versatile spice and used in kitchens worldwide. It is used to enhance most savoury dishes in tandem with other seasonings, such as turmeric, cumin, and cardamom. Be sure to add black pepper to cooked pasta, rice, and vegetable dishes. This is a must-add to your list of foods to increase immunity.

Bottomline

As Ayurveda claims, ‘food is a medicine, and your kitchen is a pharmacy’. You need not opt for over the counter medication and supplements to boost your immunity. You can find the right ingredients in your own local store, grocery, or garden. The question of how to improve the immune system is a simple one – simply incorporate the above four into your diet.