Manjit

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Zaikabharat brings you the authentic taste of India with mouthwatering, simple, and easy recipes. Cooking relieves stress for me, provides with an opportunity to be creative, boost my mood, and brings back wonderful memories of my mom's kitchen. I have been a culinary part-time instructor for several years in addition to my professional careers as a cancer research scientist, an educator, a healthcare administrator, and a community leader. I have done several cooking demos, TV shows, and I still continue to do so. I would like to share my cooking adventure through this blog and hope you enjoy these recipes.

Saturday, April 25, 2020

Immunity Boosters by Dr. Manjit Kaur




With the recent outbreak of Coronavirus (COVID-19), it’s very important to maintain a healthy immune system by adopting healthy lifestyle choices and strategies. The immune system is the first line of defense of our body against any foreign microorganism entering the body. The immune system comprises of cells, tissues, and organs that work together to protect the body from diseases. Since the immune system is not just a single entity so there is no single food or a magic pill that can be added to the diet to better support and protect the immune system. 

There is this old saying and it may have some truth behind it, “an apple a day keeps the doctor away.” Eating foods rich in vitamins and certain minerals will help fight against the cold, cough, flu, and fever: or in other words, they will help the immune system fight off viruses and bacteria. The best immunity builders are fruits, nuts, vegetables, and definitely home cooked foods with herbs and spices of your own choice adding a great flavor. To get the maximum health benefit, the best option is the consumption of organic produce.

The leafy vegetables such as spinach, kale, mustard greens, collard greens, and others are cabbage, peppers, lemons, tomatoes, radish, squash, pumpkin, broccoli, asparagus, potatoes, sweet potatoes, beans, artichoke, eggplant, onions, garlic, ginger, carrots, berries, and beets are high on antioxidants.

Now what are antioxidants?
Antioxidants are compounds produced in the body and are found in certain foods that help protect our cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate in the body, they may cause a state known as oxidative stress that can damage DNA and other important structures in cells. Chronic oxidative stress can increase the risk of heart disease, cancer and diabetes. Incorporating antioxidants-rich fruits, vegetables, and spices to daily diet will help increase blood antioxidant levels to fight oxidative stress and strengthen the ability to fight infection and diseases.

Fresh fruits and vegetables contain abundant amounts of Vitamin A, B, C and E that help fight infections.

The spices such as Turmeric, cumin, oregano, cinnamon, bay leaves, cloves, mustard seeds, ginger, pepper, chili powder, nutmeg, mace, star anise, fenugreek, fennel, asafoetida, pepper corn, paprika, saffron, celery seeds, dill, curry powder, tamarind, caraway, kokum, sesame seeds, chia seeds, lemongrass, curry leaves, sorrel, poppy seeds, anise, garlic, cilantro, onion and cardamom are rich source of antioxidants and have several health benefits. These spices also add a great flavor to our dish. The turmeric and the ginger works like a magic spice when suffering from cold, cough or flu. The turmeric is also known as “the King of Spices” and it contains the most active compound called Curcumin. It has many scientifically-proven health benefits, such as the potential to prevent Alzheimer’s, heart disease, cancer, and has several cosmetic and healing properties.

Herbs such as mint, sage, parsley, thyme, marjoram, tarragon, peppermint, oregano, rosemary, and basil are equally beneficial to health.    

Organic coconut oil has antiviral properties is a good immunity booster. 2 tsps of coconut oil daily helps in reducing inflammation and digesting fat soluble vitamins.

Sprouts are great source of antioxidants. Some very good examples of sprouts that can be made easily at home are moong, green gram, lentil, celery, and broccoli seeds sprouts. Sprout salads are delicious and has a great nutritious value.

Honey is a great source of antioxidants that may lower triglyceride levels, lower blood pressure, and improves cholesterol levels. It is very effective treatment for cold and suppresses cough. It is more effective when mixed with warm milk and turmeric powder.

Probiotics help build a strong immunity. Probiotics are live bacteria and yeasts that are good for the digestive system. There are good and bad bacteria and Probiotics are often called good bacteria because they help keep the gut healthy and strong. Home-made yogurt and kefir are one of the best sources of probiotics that can improve the immune system.

Fermented foods are another good source that encourages the growth of good bacteria in the gut. These include sauerkraut, kimchi, and some home-made pickles using different vegetables.

Cereals, and nuts such as walnuts, hazelnuts, pistachio nuts, almonds, pea nuts, cashews, and macadamia nuts are a great source of Vitamin E help improve the function of white blood cells. They are great munchies and an excellent healthy snack.
Include these healthy ingredients in your diet to improve your gut immunity.

With the ongoing fear and anxiety because of the coronavirus its very important to keep calm, maintain social distance and prioritize the basic steps as listed below for protecting and improving health and potentially the immune system.

We all know the great proverb that "Health is Wealth" and I find so much truth in that. Besides healthy eating, make sure you also follow the basics to boost your immune system and reduce your chance of getting flu or viral infection.
        
  • Proper hand washing with soap for 20 seconds
  • Quit smoking
  • The right amount of exercise and staying active
  • Stress management
  • If you drink alcohol, drink in moderation 
  • Adequate sleep
“It is health that is real wealth and not pieces of gold and silver.”
 Mahatma Gandhi

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