Scientists are working day in and day out to find a cure for the novel coronavirus. But with no concrete solution in sight, keeping our immunity up and tight is the only way to keep ourselves safe.
From giloy, kadha to some not-so-good tasting herbs, there are various options can help boost your immunity. But some of us avoid having these as they don’t taste good.
Our immune system is a complex machinery, lack of any micro or macronutrients that support the cells and tissues of the body can negatively impact the immune system.
To keep our immunity strong, we need to have the following nutrients – Vitmain A, C, D, E, folate and micronutrients including zinc, selenium, iron and magnesium. Other important nutrients are Omega 3 fatty acid, fibre and probiotics.
Zinc plays a major role in fighting the symptoms of cold and flu. Chicken is rich in zinc and that is why people swear by it to ward off cold and flu symptoms. For vegetarians, some good sources of zinc include dals, pulses, soya bean and legumes. Oilseeds and nuts are also a good source of zinc.
A person needs around 8-12 mg of zinc per day, depending on their gender and age. It is easy to achieve this daily required quantity by including some zinc-rich foods in your daily diet.
Here is a simple yet delicious recipe that can help boost your immunity and is also a treat for your tastebuds.
¼ cup seed mixture (sesame seeds – black or white)
¼ cup roasted peanut
¼ cup nuts (walnut/almond/cashew)
½ cup fruit (muskmelon/papaya/apple mashed to a smooth paste)
2 tablespoon of honey or jaggery powder
¼ teaspoon cinnamon powder
How to make
Grind the nuts, seeds and peanut into a fine powder. Now add the cinnamon powder, mashed fruit paste and mix well. Mix and roll this into small balls.
If you want the laddoos to last longer, you can use dates, figs and raisins. Chop these finely or place them into a blender. You can also add other seeds like watermelon, pumpkin, chia and poppy seeds.
These laddoos are not just rich in zinc but also omega 3 fatty acid, proteins, magnesium and selenium. The vitamin B6 in the nuts also helps in lifting up the mood.