July 2023
Rain Without Pain
This monsoon, take shelter under Naini Setalvad’s umbrella of immunity-boosting foods to stay bug-free
The beautiful sound of pattering rain, the cool breeze, the smell of wet soil, and the lush green trees make this season one of my favourites. While my senses are rejoicing, I am still mindful of the distress that the monsoon can bring. From leaky noses and raised temperatures to persistent coughing, monsoon infections can really take their toll on anyone. This is why I make sure my immunity levels are up and I can fight back these infections with ease.
The immune system is the body’s defence mechanism—the army with which the body protects itself against disease-causing organ isms such as viruses, bacteria, or fungi. The immune army is an amazing system that, when working well, is constantly vigilant in order to protect us from infection, infestation, and gen eral invasion by bugs of all descriptions, like any army. However, the immune system has to be fed the right food to stay fit and allow it to work to the best of its ability.
Here are some immunity-boosting foods that I recommend, which are easily available, practi cal, and effective.
• Water therapy: The very first and most important thing that I want you to keep in mind is water. Our body is made up mostly of water, so the more water we give it, the easier it is for it to fight off any virus. Please
make sure to sip on plenty of warm wa ter throughout the day as it will really help you. You can also consume hot fluids like soups, rasam, or herbal
teas. These will keep you hydrated, help the mucus to flow, and keep the throat moist, thus aiding in flushing out toxins from your body. Through
out the day, gargle with hot water, natural salts, and turmeric powder to keep the throat bacteria-free.
• C to it: Another important nutrient that helps the body to fight off i n - fections or viruses is
Vitamin C, which strengthens white blood cells essential for fighting any infection. I insist that you should have as much lemon in the
day as you can as it is one of the best natural sourc- es of Vitamin C. You can add lemon to your wa ter or simply squeeze lemon juice and take a lemon shot. It is very easy to incorporate lemon into your daily food. Just squeeze lemon on all your food before eating it.
• Masala is a must: Certain spices like gin ger, garlic, and turmeric
are essential for the smooth functioning of the body on a day to-day basis. I fondly refer to this combination as GGT. Please don’t mistake it for GST.
However, as essential as GST is for the economy to work, so is GGT for the body! This trinity allows the body to prevent, retard, and reverse all kinds of in flammations, viruses, and diseases. They are your most powerful little soldiers that fight diseases and boost your immunity. Simply add these to your food daily, not just for their benefits but also for taste.
• Healing through heat: Red chillies, green chillies, and other hot peppers keep the mucus flowing and help with congestion and headaches. So turn up the heat in your next meal.
• Black magic: Black pepper is another life-saver when dealing with in fections. It contains piperine, which instantly clears your sinuses and congestion. So
sprinkle this spice in your daily salads and soups, and watch it alleviate your persis tent coughs.
• Healthy haldi: The most common anti dote for colds and coughs is the golden spice—turmer- ic. It helps in preventing inflammation in the
lungs. So instead of a turmeric latte, simply make a paste of it with cow’s ghee and consume it to soothe the throat. You may add pepper and ginger to this paste too.
• Soothing solution: Ghee acts as a natural balm for your throat; it eases throat pain. So in a glass of warm water, add some turmeric along with a
few drops of ghee and sip on this concoction. The high melting point of this fat makes it a great free radical-damage-fighter and thus ideal for Indian cooking. If it is possi ble for you, do try to use cow’s ghee as the benefits override those of any other type of ghee.
The power of leafy greens
• The green army: Certain foods contain antioxidants which are essential to fight off any illnesses. Leafy greens like corian der, neem and tulsi are small in size but big on antioxidants! All you have to do is sprinkle some coriander on top of any dish and you can reap the benefits that it has to offer. Add curry leaves to your food. Neem translates to ‘healer and illness reliever.’ Tulsi is a de-stressor used in a lot of traditional Indian medicines. So chew on some fresh tulsi leaves daily.
All-in-all, fighting off any virus comes down to having a strong immune system. All you need to do is incorporate the above foods into your diet and watch how you feel stronger and more energetic as the days pass.
Recipe
Sore Throat Slayer
Ingredients
½ tsp turmeric powder
½ tsp freshly ground black pepper ½ tsp dried ginger powder 1 tsp cow’s ghee
1 pinch rock salt
Method
1. Mix all the ingredients into a thick paste. 2. Consume only half a teaspoon of this paste at a given time.
3. Avoid drinking water and eating for 30 min utes after consuming the paste for it to work effectively.
Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light on healthy food habits. Contact her at healthforyou@nainisetalvad. com
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