Home Immunity Herbs, spices, fruits and other immune boosters straight from your kitchen

Herbs, spices, fruits and other immune boosters straight from your kitchen


As we continue to brave the pandemic, particularly the Omicron variant of the coronavirus, the focus remains on health and immunity. Instead of buying things from pharmacies, people are again relying on home remedies and objects found in the kitchen.

It’s no secret that Indian cuisines have a plethora of products that can boost immunity and help the body recover from illnesses faster. Vandana Juneja, expert lifestyle coach at GOQii, says our kitchens are full of all sorts of readily available and very effective ingredients to boost our immunity. She lists them here; continue reading.


“The essential spices are turmeric, cinnamon, black pepper, cumin seeds, fennel seeds, fenugreek seeds, ginger, garlic, etc. etc., or boil various concoctions and drink them as herbal tea,” says Juneja.

* Turmeric – Rich in curcumin, the spice is the best immunity-boosting ingredient, 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 by mixing it with lemon and water as a drink.

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

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

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

* Cinnamon – It has antiviral, antibacterial and antifungal properties. The ingredient also contains antioxidants with anti-inflammatory effects that protect your body from disease. It also helps lower high blood pressure, improve gut, lower risk of type 2 diabetes and lower blood sugar. One can use the sticks or the powder and mix them in tea, dishes, lukewarm 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 on salads or in tea.

* Cumin – Cumin contains compounds called flavonoids that act as antioxidants and have shown benefits in preventing 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 seasoning in whole seeds or in powder form. Soaking a teaspoon overnight and having it in the morning is beneficial.


*Tulsi- It has purifying properties that help fight respiratory illnesses, fever and other infections by boosting natural immunity. You can consume the leaves or make a juice and mix it with honey to relieve coughs, colds and mild fever.

* Curry leaves – Curry leaves are high in antioxidants and high in vitamins and minerals like calcium and iron. They can be added in whole leaves in dishes or in chutneys; drink the juice of the leaves or boil them and consume the water.

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

citrus fruits

Citrus fruits are rich in vitamin C, which helps increase the production of white blood cells that help fight infections. Oranges, lime, lemon, guava are examples. Out of these, amla/Indian gooseberry has the highest vitamin C content. Consume amla whole, extract its juice or add it to chutneys.

herbs and spices, immunity boosters, cooking immunity boosters, home remedies, healthy eating, dairy, citrus, diet, Indian Express news Seasonal vegetables are excellent sources of vitamins and minerals. (Photo: Getty/Thinkstock)

Seasonal vegetables

Seasonal vegetables are excellent sources of vitamins and minerals, especially green vegetables like spinach, fenugreek leaves, mustard greens, etc., which are rich in vitamin C. They are also rich in antioxidants and beta-carotene, which can increase infection-fighting ability. of our immune system.


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

Nuts and seeds

Nuts and seeds are rich in key immunity-boosting nutrients, such as vitamin E and omega-3 fatty acids, certain 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 at snack time.

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