With the season of sweaters, shawls and hot chocolate kicking in, chef Prabhakar Nagaraj suggests some herbs and spices to maintain a warm and healthy immune system
We can notice a certain change to the winter vibe this year as the season of sweaters, shawls and multiple cups of hot chocolate begins. It has become imperative to consume healthy food and maintain a balanced diet. There is a rising awareness about strengthening the immune system in these challenging times.
Due to social distancing norms and restrictions, people are spending more time indoors and the cold weather has had a direct impact on our bodies. A compromised immune system results in frequent cold and cough, which is why maintaining the right diet is essential.
The foundation of general health and well-being is a diverse diet and consuming healthy food. Fruits and vegetables are just the beginning and have a huge impact on our immune system. So it is important to sufficiently include them in your diet. Taking advantage of the seasonal fruits and vegetables available is an absolute necessity. Let us look at the easily available things at the local supermarkets that can be consumed to keep your immunity in check during winter. Across cafeterias, we have salad bars and focus on serving a variety of menu items containing ingredients that are good indicators of immunity and have distinctive taste.
Ingredients from the kitchen
We must also include certain ingredients in our home kitchens for regular usage. In addition, we also can take advantage of the things that are easily available like green tea. It acts as a great antioxidant and includes high immunity-boosting elements. Sweet potatoes are also available in plenty during these months. Peanuts are packed with plenty of energy-boosting ingredients. Multiple things can be made from peanuts by either boiling them or preparing a chutney.
Apart from this, carrots and mushrooms are the go-to ingredients in winters due to their various benefits. Mushrooms can be consumed just by sautéing or preparing a gravy as made by a lot of Indian kitchens. Immunity-boosting elements like parsley protects us from chronic diseases and are rich in vitamins. Ginger tea made with cinnamon and cloves always keeps us fresh and nourished.
Some time-travelled and Tested formulas
The making of traditional Kaadah, a potion that is considered as the best solution to build a healthy immune system involves the usage of secret ingredients — herbs and spices. Some of the herbs that grow well during winter are mint, peppermint, basil, lemongrass and sage.
As we near Christmas, we have turkey stuffed with sage. Basically, when consumed raw by grilling or sautéing, it provides the important elements to strengthen the immune system.
Fruits
A lot of fruits and vegetables that are native and healthy are available in these cold months as this is the most appropriate temperature for them to grow — papaya, pamplemousses or pomelo or grapefruit (a citrus fruit), melons, grapes, gooseberries, guavas, kiwi and pomegranate, to name a few. These fruits contain plenty of vitamins to fight a flu.
For instance, eating one gooseberry is equivalent to the total amount of Vitamin C needed by a human body for a day, according to scientific reports.
Vegetables
A few vegetables that are commonly consumed and available in plenty with high immunity-boosting power during winters are broccoli, ginger, spinach and arugula, which is a peppery, distinctive-tasting green and is immensely beneficial. They are the best natural remedies to protect the immune system.
All these things are usually grown in the open during winter. They are cultivated under modified temperature-controlled zones like a greenhouse throughout the year. But during this time, they are grown in the open and result in giving better immunity boosting power they grab the natural essence through air and sunlight. Hence, using them in the correct manner and cooking them without killing those essential nutrients is crucial.
The best medicine
Well, healthy food is the best and natural medicine for all our ailments because we are basically what we eat. One tip: water infused with these immune-boosting spices should be kept at accessible places for people to consume regularly. One must get into the habit of a balanced diet that provides all the nutrition required to keep your health in check.
(The author is the Managing Partner, Elior India.)