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Recipes for Increasing immunity recipes


Last Updated : Apr 02,2018




It takes more than an apple a day to keep the doctor away! A wholesome diet plays an important part in strengthening your immune system, and the tasty recipes in this section offer a perfect package of nutrients to achieve this. They are loaded with antioxidants, especially vitamin E and C, and other such nutrients that help fight free radicals. Feast on these delightful recipes, and keep diseases at bay.

Our body is made up of billions of cells and as we get older, these cells will age. Our cells function all day, all week and all year. Example our skin slowly starts to age. Ageing happens on a metabolic level resulting in our body creating fewer mitochondria resulting in lesser energy available to use. An easy way to counteract the process of ageing is to exercise daily as that will help increase the count of mitochondria in the body. Exercise forces the body to produce more energy resulting in more mitochondria produced in each cell. Thats why we see endurance athletes, long distance runners, swimmers look younger and have more energy.

Our body consistently produces harmful substances called free radicals which damage the cells in our body. We can counter that by eating Antioxidant rich foods. This is important because Antioxidants are the substances that help in removing the potentially harmful substances called “free radicals” from our body.

Antioxidants have many benefits like flushing out harmful toxins from your system, boost metabolism, aids in weight loss, cleans the liver and improves kidney function, improves skin complexion and prevents wrinkles, gives you healthy nails and hair, reduces fatigue, improves your mood and so on.

You need assortment of antioxidants from different resources to fight all these free radicals. If you just took Vitamin E then you will land up fighting those free radicals. Instead ensure you eat foods of different colours on your plate everyday then you can truly fight oxidation by fighting all these different free radicals. A simple way is to have a salad with Lettuce, Spinach, Bell Peppers, Carrot, Feta Cheese or Paneer with an olive oil dressing. Try Antioxidant, Protein Rich Healthy Lunch Salad or Masoor, Beets, Zucchini , Peppers Lunch Salad You are getting different coloured foods which will take care of most of your problems.

The key to remember is also to minimise the impact of inflammation to your body.

So what is the best Antioxidant? Only one food will not fight oxidation in the body and you need a mix. Inflammation is a common term we hear often, when somebody has body pain or fever. We take it quite casually and just pop in some pills to sort out the inflammation, without bothering about its cause. Inflammation is basically the body’s reaction to some kind of stress, and the good thing is that it indicates that the body is working to overcome the problem. When you get a cold, cough or running nose your body responds with inflammation in the form of a fever that helps you heal. The inflammation does its job, gets rid of the virus and disappears. However, if this inflammation persists, it can indicate or even lead to severe problems.

The main culprit for body inflammation is eating the wrong kind of food. Processed foods and sugar are amongst the biggest causes of inflammation. Can you believe that inflammation begins within 30 minutes of having sugar and could last up to 4 hours! In order to avoid inflammation, have foods that do not spike your insulin levels. Go for foods with more fibre, less or no sugar, and complex carbohydrates that take more time to digest. More natural the foods you eat, the cleaner and safer they are. More of processing means a greater risk. So, avoid using thickening agents like corn flour in your soup. Opt for stir-frying instead of deep-frying. Stay away from store-bought salad dressing and make a simple olive oil dressing at home.

Some examples of Healthy Food to boost Immunity

1. Romaine Lettuce16. Olive Oil 31. Sprouts
2. Spinach17. Peanuts 32. Purple Cabbage
3. Tomatoes18. Almonds 33. Red Cabbage
4. Broccoli19. Flax Seeds 34. Eggplant
5. Mushrooms20. Turmeric Powder 35. Dark Bitter Chocolate
6. Carrots21. Pumpkin Seeds 36. Oats
7. Zucchini22. Feta Cheese 37. Onion
8. Kale23. Curds 38. Garlic
9. Oranges24. Chana Dal 39. Ginger
10. Peppers25. Moong Dal 40. Barley
11. Sweet Lime26. Urad Dal 41. Jowar
12. Banana27. Toovar Dal 42. Whole Wheat
13. Strawberry28. Brown Rice 43. Buckwheat
14. Guava29. Blueberry 44. Amaranth
15. Apple30. Raspberry

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Recipe# 4622
09 Jun 18

  This recipe has an associated video
 by Tarla Dalal
The best way to live a fit and happy life despite this daily inconvenience, is to boost your natural immunity, and including vitamin C rich foods in your diet is one way of achieving this. That’s all the more reason to enjoy this delicious Lemon and Coriander Soup made with vitamin C rich ingredient ....
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Recipe# 39380
25 Jun 14

 
 by Tarla Dalal
The seasoning has the power to make or break a creation! Here, see how a calcium-rich sesame seeds add to not just the flavour but also the nutrient content of a salad. The main ingredients in the Lettuce and Paneer Salad in Sesame Dressing are all rich in calcium, so much so that this salad straigh ....
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Recipe# 35082
18 Oct 10

 
 by Tarla Dalal
A glassful of vitamin c! although it is beneficial to eat whole fruit rather than a juice, this one is an exception as it provides your daily dose of vitamin c in one shot. Pomegranates are rich in fibre and potassium making this a refreshing shot of multi-vitamins. Drink-up!
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Recipe# 35081
05 Apr 18

 
 by Tarla Dalal
Carrots are one of the richest sources of carotenoids after fruits like mangoes and papaya. Fenugreek too is high in antioxidants, vitamin a and c. A great recipe that boosts immunity, eat this often for a stronger you. Tastes delicious when served hot with phulkas and curd.
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Recipe# 35288
05 Apr 18

  This recipe has an associated video
 by Tarla Dalal
Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These ti ....
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Recipe# 7451
31 May 18

 
 by Tarla Dalal
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum ....
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Recipe# 35094
18 Oct 10

  This recipe has an associated video
 by Tarla Dalal
A wonderful post-dinner refresher! The Omega3 fatty acids in the flax seeds help build our cell membranes, signaling pathways and neurological systems. In the form of this mukhwas it is simply an effortless to consume the seeds. You will enjoy the toungue-teasing taste of this mix of seeds. Do ....
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Recipe# 4643
25 Jun 14

 
 by Tarla Dalal
Vitamin C rich veggies like lettuce, capsicum,tomatoes and cucumber tossed together with an Italian basil dressing. But dress this salad just before serving to prevent the loss of vitamin C due to exposure of air.
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Recipe# 39016
26 Nov 13

 
 
by Tarla Dalal
This may sound like a strange combination but it’s chock full of vitamin c, and acts as a great detoxifier! pineapple also provides iron while coriander and ginger add a distinct flavour to this stress-busting juice. Serve it immediately to prevent the coriander from turning black.
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Recipe# 7440
12 Apr 15

 
 
by Tarla Dalal
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damag ....
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Recipe# 41746
31 May 18

 
 by Tarla Dalal
Mouth-wateringly tasty buckwheat rotis flavoured with aromatic dill leaves, this recipe is a delightful treat for your palate and your stomach. Made with alkaline flours like buckwheat and jowar, these rotis are spiced mildly with common ingredients like green chilli paste and a dash of pepper. ....
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Recipe# 3597
26 Nov 12

 
 
by Tarla Dalal
Pineapple and cucumbers tossed with coriander and lemon juice furnish a storehouse of vitamin C which is extremely essential to build up your immunity against infections. Honey imparts a delicate sweetness to this tangy salad. Rather than serving it as an occasional treat, make this sweet and sour s ....
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Recipe# 7450
12 Apr 15

 
 by Tarla Dalal
Vitamin C and fibre abound in this healthy rendition of the all-time Chinese favourite. This aromatic and flavourful stir-fry is not only healthy but also easy to prepare. While it does take some time to chop and prepare the ingredients, the cooking time is very less, making it a relatively quick di ....
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