About the Health Information

EAT HEALTHY. STAY HEALTHY

DEPARTMENT OF NUTRITION, DIETETICS AND FOOD AND BEVERAGE

MGM HEALTHCARE

MGM’S GUIDE TO IMMUNITY BOOSTING FOODS

• In the wake of the COVID-19 pandemic, while importance is being placed on following strict personal hygiene and social distancing during this lockdown period, equal importance should be placed on nutrition.

Try out these easy recipes of immunity-boosting drinks to keep you calm and healthy every day.

• IMMUNITY TEA

  Caloric value for 100 ml is 20 kcal

  Ingredients:

  Green tea / Tea leaves – 1 bag / ½ teaspoon
  Tulsi – 10 leaves
  Mint – 5 leaves
  Karpuravalli (if available) – 2 leaves
  Ginger (dry or fresh) – 1 small piece
  Lemon – juice of ½ lemon
  Honey – 1 teaspoon

  Method:

  – Crush the ginger and boil it with the tulsi, mint and karpuravalli leaves for 10 minutes.

  – Add the tea leaves or green tea bag to the water and leave it to steep for a minute.

  – Finally, add the lemon juice and honey.

  Easy, isn’t it? Three cups of immunity tea every day can be beneficial to ease a sore throat, cough, cold, headache, and relieve stress and emotional eating. It has a good amount of antioxidants and vitamin C, which boost your immunity.

• MURUNGAI SOUP

  Caloric value for 100 ml is 30 kcal

  Ingredients:

  Murungai keerai (Drumstick leaves) – 2 handfuls
  Ginger – 1 piece
  Garlic – 4 pods
  Pepper powder – ½ teaspoon
  Salt to taste

  Method:

  – Boil the murungai keerai (drumstick leaves), ginger and garlic for ten minutes.

  – Add salt and pepper to taste.

  – Strain the soup and it’s ready to drink.

  This simple soup is rich in iron, antioxidants and vitamin A. Ginger and garlic are natural antiseptics and pepper is great for colds and coughs. It is best had once a day, preferably in the evening.

• BADAM MASALA MILK

  Caloric value: Energy – 200 kcal, Protein – 11 g

  Ingredients:

  Milk – 150 ml
  Badam (Almonds) – 10 nos or 4 teaspoon of badam powder
  Pepper powder – ¼ teaspoon
  Turmeric powder – 2 pinch

  Method:

  – Soak the badams in water and remove the skin before grinding it into a paste.

  – Boil the milk and add the badam paste, pepper powder and turmeric powder. Use badam powder if readily available.

  This milk is rich in protein, calcium and vitamin E. Pepper powder and turmeric powder are known for their effects on colds and coughs. It is a bedtime stress buster, especially for the elderly as it can also help with insomnia and restlessness.

Check out these foods that can boost your immune system.

• Colourful vegetables like beetroot, carrot, greens

• Fruits like lemon, sweet lime, amla, orange, guava, papaya, pineapple, berries

• All nuts and seeds like flax seed, sesame seeds

• Whole grains and cereals

• Fish, eggs, meat (to be cooked using spices)

• Spices like ginger, garlic, pepper, cumin seeds, turmeric

• Water! Keep yourself hydrated with at least 8 glasses of water a day