Mumbai rains: Docs highlight role of immunity-boosting foods; suggest meal plans

Even as Mumbai`s monsoon season is underway, the importance of eating the right foods is also necessary because it can also prevent food poisoning. 

During this time, it is also important to strengthen one`s immunity to be able to fight off any seasonal illnesses that affect people during these months. The easiest way to do that is by indulging in immunity-boosting foods. 

Vedika Premani, clinical dietician at sir HN Reliance Foundation Hospital, explains, “While no single food can prevent or cure infections, incorporating certain nutrient-rich foods into your diet can significantly strengthen your immune system. A well-balanced diet, complemented by powerful superfoods, supports the body’s natural defense mechanisms. For instance, turmeric contains curcumin, a potent immune boosting compound known to help reduce inflammation. Similarly, green and black teas are rich in flavonoids a type of antioxidants that protect the body from cellular damage. Vitamin C is another essential nutrient, widely recognized for its role in enhancing immune function, making citrus fruits a valuable addition to your daily diet. Prioritizing these foods can make a meaningful difference in building long-term immunity.”

Amid the Covid wave and onset of monsoon sicknesses, mid-day spoke to Suvarna Sawant, chief dietician & HoD, Clinical Nutrition and Dietetics, Nanavati Max Super Speciality Hospital and Premani to help highlight the importance of immunity-boosting foods. They not only highlight the need but also suggest the foods that can be used to enjoy delicious meals.

What are the immunity-boosting foods that people can eat?
Sawant: To strengthen immunity, one should consume foods rich in vitamins C, D, and E, minerals like zinc and magnesium, and various micronutrients. Important foods include citrus fruits like oranges and lemons, papaya, kiwi, pomegranate, Amla (Indian gooseberry), almonds, mushrooms, garlic, ginger, onions, and turmeric. Animal-based sources such as milk and eggs are also beneficial. These foods contain bioactive compounds like carotenoids, flavonoids, antioxidants, and selenium, which collectively boost the immune system`s functioning by enhancing the activity of immune cells such as lymphocytes and phagocytes.

Premani: With unseasonal rains sweeping through, it`s crucial to take extra care to prevent infections and strengthen immunity. Fuel your body with seasonal fruits like Jamun, litchi and cherries that are packed with antioxidants which helps boost the immune system. Include probiotic-rich yogurt for gut health, and a handful of nuts and seeds for vitamin E and healthy fats. Functional foods like turmeric, ginger, cinnamon play a vital role too, due to their anti-inflammatory and immune-enhancing properties. Lastly, eating a balanced diet with these foods helps the body fight infections more effectively.

Why is it important to have these immunity-boosting foods?
Sawant: Immunity-boosting foods play a crucial role in maintaining a healthy immune system, which protects the body against harmful micro organisms like bacteria, viruses, and parasites. Proper nutrition supports both innate (the immediate defensive barrier) and adaptive (long-term protection) immunity. Nutritional deficiencies can impair immune responses, increasing vulnerability to infections, chronic inflammation, allergies, and other diseases. A balanced diet rich in immunity-enhancing nutrients helps in modulating immune cells, reducing inflammation, and strengthening the body`s defense mechanisms against various illnesses.

What are the common and easy dishes that people can make with these foods across breakfast, lunch, and dinner?
Sawant: For breakfast, people can prepare dishes like oatmeal topped with almonds and fruits such as kiwi or papaya, or yogurt mixed with berries and seeds.

For lunch, simple salads incorporating carrots, onions, and garlic, dressed with lemon juice, are beneficial. Vegetable soups with ginger and turmeric or mushroom stir-fries are also excellent choices.

For dinner, lightly steamed broccoli, spinach-based dishes, or curries prepared with garlic, onions, and turmeric can provide a nutrient-rich meal. Eggs cooked in various forms, including omelettes with vegetables or boiled eggs, add protein and essential vitamins to the diet.

Premani: Indian cuisine, known for its rich spices and regional variety, offers many simple dishes that boost immunity. For breakfast consider comforting options like turmeric milk, ragi raab, or idli with drumstick sambar and garlic chutney, each packed with immune-boosting nutrients Lunch can feature vibrant plates such as rajgira roti with amla chutney, and methi thepla are both flavorful and healthy. For dinner, enjoy Haldi ka sabzi,or methi ajwain paratha with beetroot raita. These dishes combine taste and nutrition to naturally strengthen your immune system.

What are the seasonal ingredients that people can use to make immunity-boosting dishes?
Sawant: Seasonal ingredients rich in immunity-enhancing nutrients include:

1. Winter: citrus fruits (oranges, grapefruits, lemons), broccoli, carrots, leafy greens, ginger, garlic, turmeric.
2. Summer: cucumbers, tomatoes, bell peppers (rich in vitamin C), pomegranates, mangoes.
3. Monsoon: mushrooms, garlic, ginger, and spices like turmeric and cinnamon.
4. Autumn: apples, sweet potatoes, carrots, almonds, and walnuts, all rich in antioxidants and essential nutrients.

These seasonal ingredients not only enhance the immune system but also provide necessary vitamins and minerals essential during different weather conditions.

Premani: The rainy season, while increasing the risk of infections, also brings an abundance of immunity-boosting seasonal foods. Fresh fruits like Jamun, litchi, cherries, plum are naturally rich in antioxidants that helps strengthen body’s defense. Vegetables like gourd vegetables and drumstick leaves provide vital vitamins and minerals essential for immune health. Additionally, spices like turmeric, ginger, and garlic offer potent anti-inflammatory and antimicrobial benefits. Incorporating these fresh, seasonal ingredients into your diet is a natural and effective way improve immune system. 

While dishes are needed, what are the immunity-boosting drinks that people can consume during the monsoon season?
Sawant: Immunity-boosting drinks especially beneficial during monsoon include:
1. Herbal teas: Made with ginger, turmeric, cloves, cinnamon, or cardamom, which possess antiviral, antibacterial, and anti-inflammatory properties.
2. Green tea: Rich in antioxidants like epigallocatechin gallate (EGCG) and L-theanine, which enhance immune functions.
3. Turmeric milk: A traditional drink prepared by mixing turmeric powder with warm milk, offering antiviral properties and boosting cytokine production.
4. Fresh citrus juices: Oranges, lemons, or grapefruit juices are rich in vitamin C, crucial for immune cell functioning.
5. Pomegranate juice: It has antiviral properties and supports gut health, essential for robust immunity.

Regular consumption of these drinks during the monsoon can significantly support the body`s defenses against seasonal illnesses.

Premani: The rainy season, while increasing the risk of infections, also brings an abundance of immunity-boosting seasonal foods. Fresh fruits like Jamun, litchi, cherries, plum are naturally rich in antioxidants that helps strengthen body’s defense. Vegetables like gourd vegetables and drumstick leaves provide vital vitamins and minerals essential for immune health. Additionally, spices like turmeric, ginger, and garlic offer potent anti-inflammatory and antimicrobial benefits. Incorporating these fresh, seasonal ingredients into your diet is a natural and effective way improve immune system. 

This article first appeared on Mid Day