The pandemic has taken the world by storm, and the best way to stay safe is to lock yourself indoors as much as possible and focus on a healthy diet.
And what better than plant-based foods to boost your immunity? We have shared six plant-based foods that you can include in your daily routine to ensure increased immunity and fend-off diseases.
Have a look.
Used for centuries as a natural way to soothe nausea and stomach pains, ginger can help boost your immune system.
The antioxidant properties of ginger are due to its unique antioxidant called gingerol. It is a flavonoid and phenolic acid that gives the spicy root its distinctive taste and odour. Gingerol also boosts the production of white blood cells that protect the body against invaders. This is great for anyone suffering from common colds, which can prove fatal in these tough times if not attended immediately.
Effective Ginger Recipes To Boost Immunity:
- Almond Ginger Pad Thai
- Ginger-carrot Soup
- Ginger Turmeric Tea
Beetroots are powerful and under-utilized food for boosting your immunity and preventing illness and disease. They are rich in antioxidants, which help to fight free radicals in your body. These Free radicals are responsible for the body’s inflammatory response, leading to many diseases.
They also contain betaine, an amino acid that may help to boost your liver function and reduce blood pressure. Beets are also a good source of folate and manganese, two essential minerals for your body. For the best possible health benefits, eat beets raw or steam them lightly before eating.
Beet Recipes that can boost immunity:
- Oil-free Roasted Beets
- Beets Sandwich
Having garlic is another meat-free way to boost your immunity. Garlic is one of the best natural cold and flu fighters. The allicin compounds in garlic make it a great immune booster, though you need to make sure you don’t overcook garlic and destroy its immunity-boosting properties.
You can also use garlic to boost your energy levels and help prevent anaemia, heart disease, and cancer.
Effective immune-boosting Garlic recipes include:
- Lemon Garlic oil-free dressing
- Garlic Hummus (Oil-Free)
The compound curcumin is found in the spice turmeric and is believed to have many potential health benefits. Curcumin may not get absorbed well in the body. However, combining curcumin with piperine, a substance found in black pepper, can boost its absorption.
Thanks to the T-cells and other pathogen-fighting cells, using turmeric in your foods can help you fend off many diseases!
Immunity boosting Turmeric Recipes you can try:
- Healing Winter Soup
- Turmeric Latte
- Lemon Lentil Soup
Mushrooms have been around for a long time and have been used for medicinal, culinary, and spiritual purposes. In the Far East, they’re known as the “Elixir of Life” and have been a staple in their diet for thousands of years.
In addition to being rich in B vitamins, minerals, and fibre, they’re also a great source of the antioxidants ergothioneine—and a study in the journal Nature found that the higher a person’s levels of ergothioneine, the greater their immune system response. Plus, a study found that a compound called beta-glucan — which is found in mushrooms — can activate killer cell function, and that can help you ward off illness.
Immune Boosting Mushroom recipes you can try:
- Vegan Mushroom Tetrazzini
- Plant-Based Pesto Stuffed Mushrooms
- Tamari Mushroom Stuffed Sweet Potato
Oats are nutritious, whole grain that contains a wealth of vitamins, minerals, and antioxidants.
You can make them part of your diet in so many ways, whether it’s adding them to a breakfast smoothie, topping your favourite healthy cereal with them in the morning, or sprinkling them on top of your afternoon snack.
Effective immune-boosting Oatmeal recipes you can try:
- Chewy Oatmeal Banana Pancakes [Gluten-Free]
- Vegan No-Bake Oatmeal Cookies
- Oatmeal Muffins
Plant-based foods are healthy, customizable, and easy on your wallet as well. You can order the foods mentioned above from popular stores like Future Farm and include these in your eating habits for better health!